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Athlete Date Sort Location Workout Name Description Results
Mariana Bekker 01/29/2013 Crossfit H-town None For Time:
20 Thrusters 155/105
-then-
4 rounds
10 T2B
15 Wall Balls		 10m 21s
Workout Scaled
Dea Baeza 01/28/2013 CrossFit ATP None METCON (compare to 10/15/12)
5 rounds (3 min : 1 min)
200 m sprint
Remainder time ME deadlifts (225/185)
* Score = ME deadlifts		 112 reps
Workout Scaled
Mariana Bekker 01/26/2013 Crossfit H-town None WOD: 20min AMRAP
5 Burpees
5 Power Cleans 135/95
10 Sit ups
10 Box Jumps 24/20"		 9 rounds 0 reps
Performed as RX
Dea Baeza 01/23/2013 CrossFit ATP None WOD

1 mile run
200' OH walking lunges (45/25)
1 mile run		 023m 18s
Performed as RX
Briana Bird 01/23/2013 Hyper CrossFit Run, Burpee, KB Swings Skill: Box Jump max height

WOD: For Time

Run 1 Mile
Lateral Burpees
KB Swings @ 55/35
Rep Scheme is as follows:

5, 10 , 20, 20 for lateral burpees
30, 20, 10, 5 for KB Swings

alternate exercises starting with burpees and work through rep scheme until complete		 22m 30s
Performed as RX
Briana Bird 01/14/2013 Hyper CrossFit KB Swings, HR Push Ups, Runs Strength: 15 minutes to find 1 rep max Clean

WOD: For time
40 KB Swings 55/35
30 Hand Release Push Ups
200M
20 KB Swings
15 HR Push Ups
200m		 8m 02s
Performed as RX
Natasha Branzanti 01/09/2013 CrossFit ATP None METCON
"The tears of the spider monkey" (Outlaw Way)
7 RFT
20 push press (75/55)
20 OH Squats (75/55)		 11m 47s
Workout Scaled
Briana Bird 01/09/2013 Hyper CrossFit Deadlifts, C2B, Burpees Deadlift 3, 3, 3, 1, 1, 1

WOD: 8 Min AMRAP

4 Deadlifts 265/155
6 C2B Pull-Ups
8 Burpees		 3 rounds 6 reps
Performed as RX
Briana Bird 01/07/2013 Hyper CrossFit Cindy Skill: Kipping Pull-Ups

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 10 rounds 0 reps
Performed as RX
Briana Bird 01/04/2013 Hyper CrossFit DB Squat Cleans, Sit-Ups, Burpees Strength: Shoulder Press 3, 3, 3, 3, 3, 3

WOD: 4 Rounds for time

10 DB Hang Squat Cleans 45/25
25 Sit-Ups
15 Burpees 		11m 53s
Workout Scaled
Briana Bird 01/02/2013 Hyper CrossFit Deadlifts, HR Push-Ups, T2B Strength: Back Squats 5 x 5

WOD: 5 Rounds For Time

12 Deadlifts @ 155
15 HR Push-Ups
10 Toes to Bar		 12m 54s
Performed as RX
Briana Bird 12/24/2012 Hyper CrossFit Victoria "Victoria"
5 RFT:
10 Thrusters, 95/65
14 BJ, 24/20
12 SDHP, 95/65
12 Burpees
27 KBS, 53/35
 30m 42s
Workout Scaled
Briana Bird 12/10/2012 Hyper CrossFit Clean Lift Cycle Start of Clean Lift cycle: Olympic Bar to be used with all movements.
Front squat 3 x 5 *may add weight if able to maintain form(Max at 95lbs).
Clean Pull from mid-thigh (power position) to shoulder shrug. 3 x 3
Clean Pull from mid-thigh and receive bar in Power Clean position. 3 x 3

Wod: For Time
30-25-20-15-10-5
KB Swings 55/35
Wallballs 20/14		 14m 52s
Performed as RX
Briana Bird 11/14/2012 Hyper CrossFit Hang Power Cleans and Burpee Box Jumps 20 Minute EMOM

Even minutes 5 Hanging Power Cleans
Elite Male RX 135/ Male Rx 95
Elite Female RX 95/ Female Rx 65

Odd minutes 5 Burpee Box Jumps 24/20		 20m 00s
Workout Scaled
Briana Bird 10/29/2012 Hyper CrossFit Home Wod 1 For Time:

50 Airsquats
40 Sit-Ups
30 Push-Ups
High Knees for 40 Seconds
40 Airsquats
30 Sit-Ups
20 Push-Ups
High Knees for 30 Seconds
30 Airsquats
20 Sit-Ups
10 Push-Ups
High Knees for 20 Seconds

 13m 48s
Performed as RX
Briana Bird 10/24/2012 Hyper CrossFit None WOD: For time

15-10-5-10-15

KB SDHP (55/35)
KB Swings (55/35)
Burpees (onto a 45 lb plate)		 10m 17s
Workout Scaled
Briana Bird 10/17/2012 Hyper CrossFit None 4 rounds for time

10 Deadlifts 225/135
25 Airsquats
15 Knees to Chest
200m		 16m 36s
Workout Scaled
Briana Bird 10/09/2012 Hyper CrossFit Betty 5 rounds;

12 push presses @ 135/95
20 Box jumps @24"/20"		 12m 38s
Workout Scaled
tizita belay 10/03/2012 Vertical Limit Fitness Death by Cleans On the first minute, perform 1 clean. The second minute, 2 cleans. The third minute, 3 cleans. Continue this cycle until you are unable to perform the prescribed number of reps for that minute. Weight is 80kg (175#) for men and 60kg (130#) for women.
*Immediately after you are disqualified from the work capacity, sprint 800m. (have them head upstairs to run 750 immediately - no dilly dallying.
Cash out:
Core: 3 rounds - 15x WTD sit ups (45#/25#), 10x WTD good mornings (45#/25#) 		10 reps
Workout Scaled
Sandra Backward 09/27/2012 CrossFit Eclipse 1-1-1-1-1-1-1 snatch 7 sets for 1 rep snatch 73 lbs
Performed as RX
Sandra Backward 09/27/2012 CrossFit Eclipse 7x 1 clean and jerk 7 sets for 1 rep
clean and jerk		 98 lbs
Performed as RX
Sandra Backward 09/26/2012 CrossFit Eclipse Tumilson 8 rounds for time of:
Run 200 meters
3 deadlifts (225/155lbs)
11 burpee over barbell (lateral jump)		 22m 53s
Performed as RX
Sandra Backward 09/25/2012 CrossFit Eclipse Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 3m 18s
Workout Scaled
tizita belay 09/25/2012 Vertical Limit Fitness 9.25.12 5 Rounds For Time
10 Med ball cleans (20/16)
5 Wall Climbs
50 Double Unders		 16m 01s
Workout Scaled
Sandra Backward 09/22/2012 CrossFit Eclipse Ship Nine rounds for time of:
185 pound Squat clean, 7 reps
8 Burpee box jumps, 36" box		 25m 00s
Workout Scaled
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