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Athlete Date Location Workout Name DescriptionSort Results
Hillary Nykamp 01/19/2012 CrossFit Lake Mary None 21 Box Jumps
21 Sit-ups
Walking lunge 100 ft.
18 Box Jumps
18 Sit-ups
Walking lunge 100 ft.
15 Box Jumps
15 Sit-ups
Walking lunge 100 ft.
12 Box Jumps
12 Sit-ups
Walking lunge 100 ft.
9 Box Jumps
9 Sit-ups
Walking Lunge 100 ft.
6 Box Jumps
6 Sit-ups
 020m 054s
Performed as RX
Hillary Nykamp 05/15/2012 CrossFit Lake Mary None 1 rep max Back Squat 205 lbs
Performed as RX
Hillary Nykamp 07/20/2012 CrossFit Lake Mary None 10 min AMRAP

10 Push-Ups from #25 plates

12 BF Sit-Ups

14 Box Jumps 20/24		 04 rounds 027 reps
Performed as RX
Hillary Nykamp 01/04/2012 CrossFit Lake Mary None 12 minute AMRAP
10 Power snatches F65/M95
10 Burpees		 5 rounds 4 reps
Workout Scaled
Hillary Nykamp 06/06/2012 CrossFit Lake Mary None 13min AMRAP

10 C2B

8 Hang Power Cleans 95/115

6 Burpees

 04 rounds 015 reps
Workout Scaled
Hillary Nykamp 06/06/2012 CrossFit Lake Mary None 13min AMRAP

10 C2B

8 Hang Power Cleans 95/115

6 Burpees

 4 rounds 15 reps
Workout Scaled
Hillary Nykamp 01/05/2012 CrossFit Lake Mary None 2 Rounds For Time:
15 Handstand Push Ups
20 Pull Ups
25 Box Jumps F20/M24
30 Deadlifts F135/M185
35 Burpees		 026m 021s
Workout Scaled
Hillary Nykamp 05/22/2012 CrossFit Lake Mary None 21-15-9

DL 155/225

C2B Pull-Ups		 08m 045s
Workout Scaled
Hillary Nykamp 05/03/2012 CrossFit Lake Mary None 3 Rounds For Time:
400 Meter Run
30 Push Press 55/75
30 Push Ups
30 Pull Ups		 030m 00s
Performed as RX
Hillary Nykamp 03/28/2012 CrossFit Lake Mary None 3 Rounds:
300m Run
18 Pullup
31 WallBall (20/14) 15 Unbroken or 5 burpees penalty

BuyOut: 84 Double Unders		 018m 024s
Workout Scaled
Hillary Nykamp 04/06/2012 CrossFit Lake Mary None 3min AMRAP for 5 Rounds of

3 DL 115/155

5 Burpees

9 Air Squats

rest 1 min between rounds		 015 rounds 0 reps
Workout Scaled
Hillary Nykamp 01/06/2012 CrossFit Lake Mary None 5 Rd of 3min AMRAP:
3 Thrusters (95, 65)
6 Boxjumps (24, 20)
9 pushups
1min rest between rds		 10 rounds 0 reps
Workout Scaled
Hillary Nykamp 02/21/2012 CrossFit Lake Mary None 5 Rounds

6 Power Cleans F95/M135

10 Hand Release Push Ups

14 Box Jumps F20/M24		 013m 035s
Performed as RX
Hillary Nykamp 12/07/2011 CrossFit Lake Mary None 5 rounds for time of

5 pull ups
10 push ups
15 sit ups
20 air squats
50m sprint		 015m 20s
Workout Scaled
Hillary Nykamp 03/19/2012 CrossFit Lake Mary Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 022m 024s
Workout Scaled
Hillary Nykamp 05/10/2012 CrossFit Lake Mary None 5 Rounds for time:

150m Sprint

7 Hang Squat Cleans 115/135

1min rest between rounds		 012m 058s
Workout Scaled
Hillary Nykamp 06/18/2012 CrossFit Lake Mary None 5min AMRAP



5 T2B

10 Box Jumps

rest 2 min then

5min AMRAP
10 Wall Ball 14/20

10 HR Push-Ups		 142 reps
Performed as RX
Hillary Nykamp 05/23/2012 CrossFit Lake Mary Randy 75 pound Power snatch, 75 reps for time. 06m 014s
Performed as RX
Hillary Nykamp 06/12/2012 CrossFit Lake Mary None BMB 3

12min AMRAP

10m Farmers Walk

5 DB Thrusters

10m Weighted Lunge

10 DB GTO 5 each arm

RX= 35/55

Scaled /Master=25/40

 61 reps
Performed as RX
Hillary Nykamp 06/11/2012 CrossFit Lake Mary None BMB Wod 2

12 min time cap

50 Hang Cleans 65/95

3 Burpee Penalty every time bar is dropped

then 4 rounds

10 OHS 65/95

70m shuttle run 25/45		 011m 45s
Performed as RX
Hillary Nykamp 01/16/2012 CrossFit Lake Mary Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 14 rounds 03 reps
Workout Scaled
Hillary Nykamp 04/02/2012 CrossFit Lake Mary Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 014 rounds 10 reps
Workout Scaled
Hillary Nykamp 04/17/2012 CrossFit Lake Mary Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 014 rounds 0 reps
Workout Scaled
Hillary Nykamp 07/18/2012 CrossFit Lake Mary None Elizabeth

21-15-9

Cleans 95/135

Ring Dips

rest 10 minutes then

Diane

21-15-9

DL 155/225

HSPU

 08m 027s
Workout Scaled
Hillary Nykamp 02/22/2012 CrossFit Lake Mary None Every Min. 4 Burpees
2 Rds of
15 Thrusters F45/M75
15 SDLHP F45/M75
15 Push jerks F45/M75
15 Front squats F45/M75		 011m 04s
Workout Scaled
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