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Athlete Date Sort Location Workout Name Description Results
Mellisa Dacillo 10/31/2013 Hyper CrossFit None Row for Max Calories following the interval scheme:

Row 30 sec
Rest 30 sec
Row 1 min
Rest 1 min
Row 1 min 30 sec
Rest 1 min 30 sec
Row 2 min
Rest 2 min
Row 1 min 30 sec
Rest 1 min 30 sec
Row 1 min
Rest 1 min
Row 30 sec

Finisher: 5 minutes
Every 30 seconds sprint 40 yds (down and back on turf) rest remaining seconds. This means two sprints each minute one at the top and one at the middle for a total of 10, 40 yd shuttle sprints.		 111 reps
Performed as RX
Mellisa Dacillo 10/31/2013 Hyper CrossFit None 3 position clean EMOM
Every minute on the minute for 10 minutes execute
1 clean from high hang (hips)
1 clean from above knee
1 clean from floor

Challenge yourselves with your weight selections but not so much as to cause breakdown in form.		 35 lbs
Performed as RX
Mellisa Dacillo 10/29/2013 Hyper CrossFit Wood 5 Rounds for time of:
Run 400 meters
10 Burpee box jumps, 24" box
95 pound Sumo-deadlift high-pull, 10 reps
95 pound Thruster, 10 reps
Rest 1 minute		 39m 40s
Workout Scaled
Mellisa Dacillo 10/28/2013 Hyper CrossFit None For Time:
100 KB swings @ 70/55

with a catch see comments...		 10m 14s
Workout Scaled
Mellisa Dacillo 10/25/2013 Hyper CrossFit None 20 Min AMRAP:

300m Row
200m Run
10 Burpee Pull Ups		 3 rounds 2 reps
Workout Scaled
Mellisa Dacillo 10/21/2013 Hyper CrossFit None 4 Rounds for time:

50 Squats
25 Push Ups
400m		 32m 58s
Performed as RX
Mellisa Dacillo 10/21/2013 Hyper CrossFit None 3 Rounds of :

5 min AMRAP
7 Thrusters @ 95/65
7 Burpees

Rest 2 minutes between rounds

 4 rounds 0 reps
Performed as RX
Mellisa Dacillo 10/18/2013 Hyper CrossFit None 4 Rounds of:

12 Chest to bar Pull Ups
14 Wall Balls @ 20/14
16 KB Swings @ 70/55		 18m 02s
Workout Scaled
Mellisa Dacillo 10/16/2013 Hyper CrossFit None Skill: Handstands and Handstand Holds
Practice getting into a handstand
3x Max Handstand hold ea athlete		 0m 52s
Performed as RX
Mellisa Dacillo 10/16/2013 Hyper CrossFit None 20 Min AMRAP:

25 Box Jumps @ 24/20
20 Push Ups
15 Knee to Elbow
10 Burpees
200m
2 rounds 0 reps
Performed as RX
Mellisa Dacillo 10/11/2013 Hyper CrossFit None 3 Rounds of :

5 min AMRAP
7 Thrusters @ 95/65
7 Burpees

Rest 2 minutes between rounds

 3 rounds 0 reps
Workout Scaled
Mellisa Dacillo 10/09/2013 Hyper CrossFit None 10 Min AMRAP

30 Double Unders
7 KB Swings @ 70/55
4 Handstand Push Ups		 4 rounds 0 reps
Workout Scaled
Mellisa Dacillo 10/08/2013 Hyper CrossFit Nicole Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups		 4 rounds 3 reps
Workout Scaled
Mellisa Dacillo 10/01/2013 Hyper CrossFit Rankel Complete as many rounds as possible in 20 minutes of:
225/155 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 70/55
Run 200 meters		 3 rounds 0 reps
Workout Scaled