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Athlete Date Sort Location Workout Name Description Results
noone here 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 15s
Workout Scaled
noone here 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 ......		 8 rounds 9 reps
Performed as RX
noone here 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. 		3 rounds 15 reps
Performed as RX
noone here 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 51s
Workout Scaled
noone here 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 53s
Workout Scaled
noone here 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 00s
Performed as RX
noone here 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.		 5 rounds 18 reps
Workout Scaled
noone here 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.		 4 rounds 0 reps
Performed as RX
noone here 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 @ 65
30 Double unders

Upon Completion of above rounds perfrom
30 Bar facing Burpees

3 Rounds:
10 SDHP @ 65
30 Double unders
 12m 57s
Performed as RX
noone here 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		 127 reps
Workout Scaled
noone here 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		 14m 30s
Performed as RX
noone here 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		 8m 07s
Performed as RX
noone here 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
noone here 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		 5 rounds 2 reps
Performed as RX
noone here 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		 13m 58s
Workout Scaled
noone here 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 25s
Workout Scaled
noone here 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		 18m 20s
Workout Scaled
noone here 02/22/2013 Hyper CrossFit Snatches, Burpees Strength: Back Squats 5 x 2 Heavy should be at 90 % of 1 RM

WOD: 12 - 9 - 6 - 3

Power Snatches @ 95/65
Burpees

*If athlete is unable to snatch barbell then swap with KB or DB snatches. Rep count will be performed on each arm*		 5m 35s
Workout Scaled
noone here 02/21/2013 Hyper CrossFit Grace Skill: Headstands and Handstands

135 pound Clean and Jerk, 30 reps		 5m 05s
Workout Scaled
noone here 02/19/2013 Hyper CrossFit Chipper Fun Strength: 10 Min EMOM
2 Ground to Overhead every min on the minute for 10 minutes try to go as heavy as you can

WOD: For Time

75 Ring Rows
65 Sit- Ups
55 KB Swings @ 55/35
45 Air Squats
35 Pull Ups
25 Box Jumps @ 30/24
15 Deadlifts @ 275/185		 25m 04s
Workout Scaled
noone here 02/18/2013 Hyper CrossFit T2B, Burpee HR Push Ups Strength: Front Squats Find 1 RM

WOD: 5 Rounds For time

10 T2B
10 Burpee HR Push Ups
 11m 20s
Workout Scaled
noone here 02/13/2013 Hyper CrossFit Over Head Walking Lunges Strength: Romanian Deadlifts 5 x 5

WOD: For Time

20 Over Head walking Lunges w/Plate @ 45/25
30 Push Ups
20 Over Head walking Lunges
30 Mountain Climbers
20 Over Head walking Lunges
30 Ring Rows
20 Over Head Walking Lunges
30 Box Dips
20 Over Head Walking Lunges
30 SDHP w/KB @ 55/35

 18m 36s
Performed as RX
noone here 02/11/2013 Hyper CrossFit Burpee, Box Jump, KB Swing Strenght: Shoulder Press 3 x 10

WOD: 10 Min AMRAP

5 Burpees
10 Box Jumps
15 KB Swings @ 55/35		 4 rounds 0 reps
Performed as RX
noone here 02/07/2013 Hyper CrossFit Deadlifts, box jumps, kb swings Strength: Deadlifts 5 x 5

WOD: 15 Min AMRAP

Increasing Deadlifts use 70% of the weight during strenght training
8 Box Jumps @ 24/20
10 KB Swings @ 55/35

Deadlifts increase by 2 reps every round- 135 LBS		 5 rounds 0 reps
Performed as RX
noone here 02/06/2013 Hyper CrossFit PVC Mania Garage Games 2013 Skill: L sits and Ring Dips

WOD: 5 rounds for time

5 Shoot throughs
10 Lateral burpees
20 PVC Pipe Dips

Guys must do a push up at the beginning of the shoot through and a dip at the end same as RX at the garage games competition. Women will do it same as the scaled womens.		 12m 00s
Performed as RX