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Athlete Date Sort Location Workout Name Description Results
Joe Vogelbacher 03/11/2013 Hyper CrossFit Tabata Mash Up Strength: Hanging Snatch 5 x 2

WOD: Tabata Mash Up

Odd Rounds KB Swings @ 55/35
Even Rounds T2B		 70 reps
Performed as RX
Joe Vogelbacher 03/08/2013 Hyper CrossFit Push Ups, KB Clean and Press, Sit-Ups Strength and Skill: Strict Pull Up Ladder
1, 2, 3, 4, 5, 4, 3, 2, 1 perform equal number of Push Ups

WOD: 4 Rounds For Time

20 Push Ups w/ deficit use 45lb plates
20 KB Clean and Press 10 each arm @ 55/35
20 MedBall SitUps		 18m 45s
Performed as RX
Joe Vogelbacher 03/07/2013 Hyper CrossFit Snatch Wrap Strength: Hang Power Snatch 5 x 2

WOD: 15 Min AMRAP

5 Hang Power Snatches @ 75/45
8 Knees to Elbow
11 Push Ups
14 Lunges
 9 rounds 0 reps
Performed as RX
Joe Vogelbacher 03/06/2013 Hyper CrossFit A little bit of this, a little bit of that Strenght: Front Squats 5 x 3

WOD: For Time

3 Rounds of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
1st Round of Elizabeth
21 Cleans @ 135/95
21 Ring Dips
Half of Karen
75 Wall Ball Shots		 8m 45s
Performed as RX
Joe Vogelbacher 03/05/2013 Hyper CrossFit Rowing Strength: Shoulder Press 3, 3, 3, 1, 1, 1

WOD: Rowing Intervals

500m Row x 4

Rest approx 3 minutes in between rows
Try to keep times as consistant as possible		 7m 20s
Performed as RX
Joe Vogelbacher 03/04/2013 Hyper CrossFit Burpee, Deadlifts Strength: Squat Cleans 1, 1, 1, 1, 1, 1, 1
Should find 1 Rep Max Take your time and maximize lift time

WOD: 8 Min AMRAP

5 Burpee Tuck Jumps
10 Deadlifts @ 155/115



 8 rounds 0 reps
Performed as RX
Joe Vogelbacher 03/01/2013 Hyper CrossFit Cleans, Dips, K2E, Runs Strength: Hang Cleans 2, 2, 2, 2, 2, 2
Doubles for load, try to get as heavy as you can

WOD: 20 Min AMRAP

4 Hang Cleans @ 135/95
6 Ring Dips
8 Knees to Elbows
10 Lateral jumps over Barbell		 10 rounds 4 reps
Performed as RX
Joe Vogelbacher 02/28/2013 Hyper CrossFit Jackie Strength and Skill: Turkish Get Ups 3 sets of 3 on each arm

WOD: For Time
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 9m 32s
Performed as RX
Joe Vogelbacher 02/27/2013 Hyper CrossFit Jumps, Thrusters, Runs Strenght: Snatch Grip Deadlifts 5 x 5
Practice Hook Grip

WOD: 4 Rounds
22 Box Jumps overs @ 24/20
12 Thrusters @ 115/85
200m		 21m 35s
Performed as RX
Joe Vogelbacher 02/26/2013 Hyper CrossFit Rowing Chipper Strenght: Split Jerks 5 x 2 one from in front of the head and one from behind the head

WOD: For Time

20 Cal Row
25 Sit Ups
20 HR Push Ups
15 T2B
10 Burpee15
15 T2B
20 HR Push Ups
25 Sit Ups
20 Cal Row		 10m 44s
Performed as RX
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