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Athlete Date Sort Location Workout Name Description Results
Kenny Brown 06/26/2013 Hyper CrossFit Deadlifts Romanian Deadlifts 5 x 5 185 lbs
Performed as RX
Kenny Brown 06/26/2013 Hyper CrossFit None 4 Rounds for Reps:

3 Minutes AMRAP

Row 20 Calories
15 Burpees
Max Medball slams @20/16 with remaining time

Rest 1 Minute		 155 reps
Performed as RX
Kenny Brown 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		 4 rounds 9 reps
Workout Scaled
Kenny Brown 04/01/2013 Hyper CrossFit None WOD- For time
100M run
30-20-10
Over Head Squat 75/45
Burpees onto plate 45/25
100m Run
 13m 54s
Workout Scaled
Kenny Brown 03/27/2013 Hyper CrossFit None Strength: Overhead Squats 2-2-2-1-1-1

WOD: For Time 21-15-9

T2B
Hang Power Clean @ 115/75
 9m 54s
Performed as RX
Kenny Brown 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 0 reps
Performed as RX
Kenny Brown 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


 11m 12s
Workout Scaled
Kenny Brown 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		 27m 42s
Workout Scaled
Kenny Brown 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		 12m 58s
Performed as RX
Kenny Brown 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

 23m 30s
Workout Scaled
Kenny Brown 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		 24m 58s
Workout Scaled
Kenny Brown 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 21 reps
Performed as RX
Kenny Brown 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 0 reps
Performed as RX
Kenny Brown 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 0 reps
Performed as RX
Kenny Brown 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
 14m 26s
Workout Scaled
Kenny Brown 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		 85 reps
Performed as RX
Kenny Brown 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		 15m 45s
Workout Scaled
Kenny Brown 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		 12m 03s
Workout Scaled
Kenny Brown 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 32s
Performed as RX
Kenny Brown 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



 5 rounds 0 reps
Workout Scaled
Kenny Brown 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		 6 rounds 1 reps
Performed as RX
Kenny Brown 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		 26m 26s
Workout Scaled
Kenny Brown 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		 12m 08s
Performed as RX
Kenny Brown 02/25/2013 Hyper CrossFit Squats, Pull Ups, Swings Strenght: 10 Min EMOM Hang Squat Cleans
2 Hang Squat Cleans every minute on the minute for 10 minutes load should be approx 65% to 70% of 1 rm

WOD: 2 Rounds For time
75 Air Squats
32 Jumping Pull Ups
21 KB Swings @ 55/35		 16m 53s
Workout Scaled
Kenny Brown 02/21/2013 Hyper CrossFit Grace Skill: Headstands and Handstands

135 pound Clean and Jerk, 30 reps		 5m 23s
Workout Scaled
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