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Athlete Date Sort Location Workout Name Description Results
James Aguanno 03/28/2013 Hyper CrossFit None Skill: Top Pull Deadlift (Snatch Grip) 5x5
Athlete will use at minimum 45lb. bar and maximum 95lbs.

WOD: 3 rounds for time
20 pullups
30 ring push ups
40 ab mat sit ups		 17m 38s
Performed as RX
James Aguanno 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 27s
Workout Scaled
James Aguanno 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 27s
Workout Scaled
James Aguanno 03/09/2013 Hyper CrossFit CrossFit Open 13.1 17 Min AMRAP

40 Burpees
30 Snatches 45/75
30 Burpees
30 Snatches 75/135
20 Burpees
30 Snatches 100/165
10 Burpees
Max rep Snatches 120/210		 100 reps
Performed as RX
James Aguanno 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



 6 rounds 5 reps
Performed as RX
James Aguanno 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		 14m 31s
Performed as RX
James Aguanno 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*		 7m 56s
Workout Scaled
James Aguanno 02/20/2013 Hyper CrossFit Push Press, Shuttle Run Strength: Push press 5 x 3

WOD:12 Minute AMRAP

6 One arm KB or DB Push Press ea arm @ 55/35
80FT Shuttle Run w/ Med Ball (Ball Must touch ground beyond line) @ 20/14


 11 rounds 0 reps
Workout Scaled
James Aguanno 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
 8m 10s
Workout Scaled
James Aguanno 02/14/2013 Hyper CrossFit SDHP, Broad Jumps, KB Swings Strength: High Hang Cleans 3 x 3
Mid Thigh Hang Cleans 3 x 3
Above the Knees Hang Cleans 3 x 3

WOD: 3 Rounds for time

20 One arm SDHP w/KB @ 55/35
100ft Broad Jumps
20 KB Swings
100 ftBroad Jumps








 16m 38s
Performed as RX
James Aguanno 02/12/2013 Hyper CrossFit Squats, Pull Ups, Push Press, Sit Ups Strength: 10 Min EMOM
Bear Complex every min on the minute for 10 minutes

WOD: 4 Rounds

10 Front Squats @ 95/65
15 Jumping Pull Ups
10 Push Press @ 95/65
20 Abmat Sit Ups		 16m 41s
Workout Scaled
James Aguanno 02/05/2013 Hyper CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 14 rounds 19 reps
Performed as RX
James Aguanno 01/31/2013 Hyper CrossFit Push Ups, KB Swings, Shuttle Runs Strength: Deadlifts 5 x 3

WOD: Tabata

Push Ups
KB Swings @ 55/35
Shuttle Runs 50 Ft

Alternate the exercise in the order written above until you have completed 8 rounds of each 20 seconds of work 10 seconds of rest.		 12m 00s
Workout Scaled
James Aguanno 01/30/2013 Hyper CrossFit Medball Cleans, Burpee Pull Up, Sit Ups, KB Push P Skill: Teach the Pistol

WOD: 3 Rounds for time
20 Medball Cleans
12 Burpee Pull Ups
25 Ab Mat Situps
8 ea arm KB Push Press @ 55/35		 19m 51s
Workout Scaled
James Aguanno 01/29/2013 Hyper CrossFit Deadlifts, Toes to Bar Strength: Push Press 5 x 3

WOD: For Time
100 Double Unders or 200 Singles
5 Rounds
10 Toes to Bar
5 Deadlifts @ 245/175		 20m 00s
Workout Scaled
James Aguanno 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 00s
Workout Scaled
James Aguanno 01/22/2013 Hyper CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 7m 56s
Workout Scaled
James Aguanno 01/22/2013 Hyper CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 615 lbs
Performed as RX
James Aguanno 01/18/2013 Hyper CrossFit DB Snatches, Knees to Elbows, Push- Ups SKILL: Short Push-Up Clinic

Strength: 5 x 5 Shoulder Press

WOD: 4 Rounds

12 Alternating KB or DB snatches @ 55/35
15 Knees to Elbows
15 Push Ups		 10m 57s
Workout Scaled
James Aguanno 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		 7m 36s
Workout Scaled
James Aguanno 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 9 reps
Workout Scaled
James Aguanno 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 5 reps
Performed as RX
James Aguanno 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		 13m 46s
Workout Scaled
James Aguanno 12/20/2012 Hyper CrossFit Deadlift, Burpees, T2B Strict Pull-up Ladder up to 5 and back down to 1 perform equal number of push-ups for each amount of pull ups

Back Squats 5 x 5

WOD: 3 Rounds for time
20 Deadlift 185/115
15 Burpees
15 T2B		 14m 05s
Workout Scaled
James Aguanno 12/19/2012 Hyper CrossFit Snatch Lift cycle part 2 Snatch pull from upper-thigh(power position) to shoulder shrug 1x3
Power snatch from upper-thigh 1x3
Snatch pull from above knee to shoulder shrug 1x3
Power snatch from above knee 1x3
Snatch pull from below knee to shoulder shrug 1x3
Power snatch from below knee 1x3
Snatch pull from floor to below knee(lift-off) 1x3
Power snatch from floor 2x3

WOD: 10 Min AMRAP
Push Press 115/75
Bar Facing Burpees

Ascending ladder: 1 Push Press, 1 Burpee, 2 Push Press, 2 Burpees, continue pattern as high as you can in 10 minutes		 7 rounds 13 reps
Workout Scaled
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