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Athlete Date Sort Location Workout Name Description Results
Joe Vogelbacher 05/08/2013 Hyper CrossFit None
WOD: 12 min. AMRAP

40 ft. pinch grip plate carry @ 45lbs./25lbs.
10 alternating pistols(5 each leg)

Alternate arms for carry after each round. 		13 rounds 0 reps
Performed as RX
Joe Vogelbacher 05/07/2013 Hyper CrossFit Klepto 4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds		 26m 52s
Performed as RX
Joe Vogelbacher 05/06/2013 Hyper CrossFit None
WOD: 2 rounds for time

800 m run
50 ring dips
50 ring rows		 26m 50s
Performed as RX
Joe Vogelbacher 05/02/2013 Hyper CrossFit None Strength: Clean Complex, one Power Clean and One Hanging Squat Clean 6 Sets

WOD: 3 Rounds for Reps

Rowing Intervals and Push Press

1:30 to Row max Calories
20 Seconds off to transition
1:30 minutes max Push Press @ 75/45
20 Seconds off to transition

Score is total Reps, one calorie equals 1 rep



 198 reps
Performed as RX
Joe Vogelbacher 05/01/2013 Hyper CrossFit None Strength: Snatch Balance 6 x 2

WOD: 10 Min EMOM

4 Hang Snatches @ 100/70 Every Min on the Min for 10 mins
immediately after the athlete finishes the last set of snatches 50 Lateral burpees over the bar for time.

*Set the clock to count up from 0. Remember its ten sets of snatches when starting from 0 the second set of snatches will occur when the clock reads 1 minute.*		 13m 33s
Performed as RX
Joe Vogelbacher 04/09/2013 Hyper CrossFit Run, Pull, Burp, Snatch, Lunge Strength: 10min EMOM Cleans, Front Squats, Push Jerks
Every min on the minute for 10 Minutes execute 2 cleans followed by 2 Front Squats followed by 2 Push Jerks

WOD: 20 Min AMRAP

200m
10 Jumping Pull Ups
10 Burpees
10 Alternating KB Snatches @ 55/35
10 Lunge Steps ea Leg
 4 rounds 6 reps
Performed as RX
Joe Vogelbacher 04/08/2013 Hyper CrossFit None Strength/Skill: Snatch Balance 5 x 5
Coach will assess proper weight to maintain form.

WOD: 4 rounds for time

30 situps
20 pushups
10 box jumps @ 24"/20"
5 T2B		 10m 23s
Performed as RX
Joe Vogelbacher 04/05/2013 Hyper CrossFit None WOD- For time

800m Run
40 KBS 53/35
800m Run
40 KBS 53/35
800M Run		 23m 46s
Performed as RX
Joe Vogelbacher 04/04/2013 Hyper CrossFit None 3 Rounds

3 minute AMRAP
8 Wallballs 20/14
8 Box jump overs 24/20

Rest 1 minute

3 minute AMRAP
8 Abmat Sit ups 20/14
8 Alternating Pistols

Rest 1 minute		 300 reps
Workout Scaled
Joe Vogelbacher 04/02/2013 Hyper CrossFit None 12min AMRAP

12 Hang Power Cleans 95/65
12 Deadlifts 95/65
12 Ring Dips

Every 3 mIn do 10 HRPU's		 5 rounds 0 reps
Performed as RX
Joe Vogelbacher 03/29/2013 Hyper CrossFit None Strength: shoulder press 5-3-3-1-1

WOD: 15 min. AMRAP

Push press @ 115/75
Lateral Burpees over bar

Athlete will start at 1 rep. for each exercise , then increase by 1 rep. after each round.

Ex: 1st round= 1 push press/1 lateral burpee, 2nd round= 2 push press/2 lateral burpee ......		 12 rounds 0 reps
Performed as RX
Joe Vogelbacher 03/28/2013 Hyper CrossFit None Skill: Top Pull Deadlift (Snatch Grip) 5x5
Athlete will use at minimum 45lb. bar and maximum 95lbs.

WOD: 3 rounds for time
20 pullups
30 ring push ups
40 ab mat sit ups		 13m 44s
Performed as RX
Joe Vogelbacher 03/27/2013 Hyper CrossFit None Strength: Overhead Squats 2-2-2-1-1-1 did 95 lbs

WOD: For Time 21-15-9

T2B
Hang Power Clean @ 115/75
 6m 49s
Performed as RX
Joe Vogelbacher 03/26/2013 Hyper CrossFit stairway to heaven strength: Split Jerk 5x5

WOD: 8 min. AMRAP
10 box jumps or step ups@ 24"/20"
20 hand release push ups.

scaled: athlete will increase height of box jump by 1 in. after each round.
RX: athlete will increase height of box jump by 4 in. after each round. 		4 rounds 9 reps
Performed as RX
Joe Vogelbacher 03/25/2013 Hyper CrossFit None Strength: 7 x 2 hang squat cleans

WOD; for time
200m run
10 ring dips
20 front squats @95/65
30 pullups
20 front squats @95/65
10 ring dips
200m run


 7m 11s
Performed as RX
Joe Vogelbacher 03/22/2013 Hyper CrossFit Row, Clean, Burpee Skill: Box Jumps Max Height

WOD: 7 Rounds For Time

20 Cal Row
10 Power Cleans @ 135/95
6 Burpees		 25m 07s
Performed as RX
Joe Vogelbacher 03/21/2013 Hyper CrossFit Day Job Strength: Push Press 5 x 3

WOD: 3 Rounds
50 Mountain Climbers buy in (knees to Elbows, both feet equals one rep)

2 Farmer Carry @ 55/35
20 Push Ups
2 Waiter Walks 1 right arm, 1 left arm @ 55/35
20 Tuck Jumps		 14m 20s
Performed as RX
Joe Vogelbacher 03/21/2013 Hyper CrossFit Day Job Strength: Push Press 5 x 3

WOD: 3 Rounds
50 Mountain Climbers buy in (knees to Elbows, both feet equals one rep)

2 Farmer Carry @ 55/35
20 Push Ups
2 Waiter Walks 1 right arm, 1 left arm @ 55/35
20 Tuck Jumps		 14m 20s
Performed as RX
Joe Vogelbacher 03/20/2013 Hyper CrossFit Rahoi Strength: Snatch Complex 6 Sets
1 Snatch High hang, 1 Snatch Mid Thigh, 1 full squat snatch or 1 snatch from floor and then overhead squat.

Complete as many rounds as possible in 12 minutes of:
24/20 inch Box Jump, 12 reps
Thruster, 6 reps @ 95/65
6 Bar-facing burpees		 5 rounds 13 reps
Performed as RX
Joe Vogelbacher 03/19/2013 Hyper CrossFit Double Unders, C2B, Medball Cleans, Push Press Strength: Back Squats 5 x 5

WOD: 4 Rounds for time
Double unders (100 first round, 75 second round, 50 3rd round, 25 last round)
12 C2B
14 MedBall Cleans
16 Push Press KB or DB 8 ea arm

 20m 17s
Workout Scaled
Joe Vogelbacher 03/18/2013 Hyper CrossFit Squat Cleans, T2B, Burpee Strength: Bench Press 5 x 5

WOD: For Time
Row 500m buy in
21 - 15 - 9
Squat Cleans @ 115/75
T2B
Burpees		 21m 45s
Performed as RX
Joe Vogelbacher 03/15/2013 Hyper CrossFit Hand Release Push Ups, OH Lunges Strenght: 10 Min EMOM Cleans
Every Min on the Minute execute 3 Cleans doesnt matter if they are squat or power they must come from the floor that is all. Around 70 % of 1 rm

WOD: 12 Min AMRAP
3 Hand Release Push Ups
3 OH Walking Lunges w/ 45 plate for men and 25 for ladies
6 HR Push Ups
6 OH Walking Lunges
9 HR Push Ups
9 OH Walking Lunges
12 HR Push Ups
12 OH Walking Lunges
15 HR Push Ups
15 OH Walking Lunges......and so on

The reps for the walking lunges are steps for each leg.		 6 rounds 13 reps
Performed as RX
Joe Vogelbacher 03/14/2013 Hyper CrossFit Death by Bear Complex Skill: Kipping Pull Ups and Kipping T2B

WOD: Death by Bear Complex
Rx @ 100/65

Ascending Ladder of Bear Complexes
1st Minute = 1 Bear Complex
2nd Minute = 2 Bear Complex
3rd Minute = 3 Bear Complex....

continue going up as far as you can.
Once you are unable to complete the number of Bear Complexes that corresponds to the minute you are on you are finished. Score is highest number of complexes fully completed.		 5 rounds 5 reps
Performed as RX
Joe Vogelbacher 03/13/2013 Hyper CrossFit Row, Pull Ups, Pistols Strength: Deadlifts 6 x 1 Establish 1 RM should be a day of PR's

WOD: For Time

Row 1000m
30 Pull - Ups
20 Pistols alternating

Row 500m
20 Pull - Ups
14 Pistols alt

Row 250
10 Pull Ups
8 Pistols		 14m 57s
Performed as RX
Joe Vogelbacher 03/12/2013 Hyper CrossFit Jumping Bars Strength: OHS 5 x 2
Coaches if athlete cannot produce proper position then limit them to bar only or even pvc only if need be.

WOD: For Time

3 Rounds:
10 Thrusters @ 100/70
30 Double unders

Upon Completion of above rounds perfrom
30 Bar facing Burpees

3 Rounds:
10 SDHP @ 100/70
30 Double unders
 21m 56s
Performed as RX
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