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Athlete Date Sort Location Workout Name Description Results
Hillary Nykamp 04/03/2012 CrossFit Lake Mary None Wendler Week 3

Back Squats

1 set of 5 75%

1 set of 3 85%

1 set of 1 or more 95%

Finish with 5 sets of

12 Heavy KB Swings

10 Goblet Squats 16/24		 75%= 125 lbs
84%= 145 lbs
95%=165 lbs
Performed as RX
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 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 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 03/14/2012 CrossFit Lake Mary None Snatch
2-2-2-2

then 12 AMRAP
400m Run
10 Power Snatches 65/95		 03 rounds 0 reps
Workout Scaled
Hillary Nykamp 03/12/2012 CrossFit Lake Mary Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 033m 056s
Performed as RX
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
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 02/20/2012 CrossFit Lake Mary None Strict Press
3-3-3-3-3

Then

3 Rounds

10 Burpees

20 KB Swings F16/M24kg

400m Run		 014m 035s
Performed as RX
Hillary Nykamp 01/20/2012 CrossFit Lake Mary None Run 400m

30 x Mb Clean F14/M20
15 x Push Jerks F75/M95

Run 800m

20 x Mb Clean
10 x Push Jerks

Run 400m

10 x Mb Cleans
5 x Push Jerks		 22m 013s
Performed as RX
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 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 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 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 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 01/03/2012 CrossFit Lake Mary DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps		 17m 09s
Workout Scaled
Hillary Nykamp 12/08/2011 CrossFit Lake Mary Ground to Overhead Men lift 10,000 lbs from ground to overhead.Women lift 7,000 lbs from ground to overhead.
Pick any kind of movement (Clean and Jerk or snatch) and get it over head for a total of 10,000 lbs (men) and 7,000 lbs (women)
 016m 57s
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
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