A) Front Squats:

  • Work up to 70% of 1RM then 6X2

B) For Time:

  • Row 60 Cal
  • 50 Jumping Jacks
  • 40 Push Press 45/35
  • 30 ring dips
  • 20 strict pull-ups
  • 10 Abmat Sit-ups



A) Muscle Up Progressions 

B) 3RFT:

  • 50 ft Overhead Walking Lunges 45/25 plates
  • 10 burpees
  • 50 ft pinch grip walk back
  • 10 plate get-ups


A) Clean high pulls from the floor

  • 5X3@110% of 1RM

B) 25 Minute AMRAP:

  • 25 Double unders
  • 25 mountain climbers L+R=1
  • 25 scissor kicks L+R=1


A) Turkish Get Ups 5 x 3 work up to heavy last set

B) For time:

  • Buy In: 10 shuttle runs (length of turf)
  • 2 Rope Climbs, 10 SDLHP (95/65)
  • 20 HRPU
  • 30 Air squats,
  • 40 Abmat Sit ups
  • Buy Out: 10 shuttle runs


A) 10 EMOM: DU's

  • Start at 15 DU unbroken if proficient
  • Then increase by 5 every minute
  • For those who are not proficient, attempt 5 each time

B) 4 Rounds for Time:

  • 10 yard Handstand walks or (20 alternating shoulder taps)
  • 5 Jump Complex 
  • 10 V ups 

*For box complex, use 2 boxes and PVC Pipe. Jump over 1st box, lateral jump over PVC pipe and back again and then jump over 2nd box = 1

CrossFit Open 15.1

9 min AMRAP:

  • 15 T2B
  • 10 Deadlifts 115/75
  • 5 Snatches


  • 15 hanging knee raises
  • 10 deadlifts (85 / 55 lb.)
  • 5 snatches* (85 / 55 lb.)

*ground-to-overhead allowed

Workout 15.1A (all levels)

  • 1-rep-max clean and jerk
  • 6-minute time cap

Kim Kryscnski

Kim Profile

Hometown: Burlington Township, NJ

What do you do to pay your bills?  I’m a high school history teacher.

How did you learn about CrossFit and how did you end up in our awesome Box?  I started doing CrossFit outside of a Box about a year after my son was born. He’s turning 5 this month.  My husband introduced me to the CrossFit.com website where we would look up the WODs and workout together.  I quickly became attached to the HIIT workout style.  At the end of the summer of 2013, I felt I needed to be more challenged and that’s when I found Hyper CrossFit moved in just miles from home!

What do you like most about being a FIT member (Hyper CrossFit Athlete)?  I’ve always liked to workout but after being a competitive athlete in gymnastics and pole vaulting for most of my life I could never find my true self in a regular gym.  Hyper has given be back the team atmosphere that I was used to.  I find comfort in my CrossFit friends and look forward to the gym everyday.  I am able to be competitive, improve my strength and skills and stay in shape while enjoying the company of the Hyper CrossFit family.

What is your proudest moment/biggest accomplishment since you started?  Honestly, I’m not the athlete that I once was.  In my past I could run circles around myself today.  I am proud that I can still do handstands and back flips.  I love that I my body is able to do some of what it did in the past.  But my proudest moments in the gym are seeing others achieve their benchmarks.  Things like Gina and Cortney doing handstand walks and toes to bar are on the top of the list for sure.

What are you still working on to achieve?  My pistols and double unders are always under construction as is my squat position.  I know that I could also be technically better at the Olympic and Power lifts which would allow me to see higher PRs.  I’d love to be able to snatch above my body weight and clean and jerk 180 pounds.

Tell us one random fact about yourself that has nothing to do with Crossfit.  I’m an identical twin!  So yes, there are two of me on this planet.

What is your favorite WOD or benchmark?  FRAN! I LOVE FRAN!  I mean I hate doing FRAN, but in the end the feel so accomplished after posting a good FRAN score.

If you created a WOD and named it after yourself, what would it be?  Name: “All of My Favorite Things” We would start with a lifting session for heavy clean and jerks or snatches from the ground working on full squat, not power position.  Then AMRAP of the following: running outside, HS walks, Muscle Up (bar), rope climb (legless) and pull ups (C2B).

What advice would you offer to someone interested, but intimidated to try Crossfit?  Try it!  Give yourself a chance to prove what you can do.  CrossFit has allowed me to focus on what I can do and and to be proud of that versus body image.  The concept of being proud of your accomplishments over image is something that I truly value.  CrossFit reveals to oneself that being fit is more then a number; unless that number is on the whiteboard at the end of the WOD.  It teaches self confidence and self esteem and EVERYONE should give it a go!  You will be impressed with yourself!

Any additional comments you would like to share?  Thank you every body at Hyper CrossFit.  Because of you guys I have found a gym to call home and I feel like myself again.  That person who was a part of athletics for so many years and who enjoyed going to “practice”.  It’s like I look forward to “practice” again and I am blessed to be able to love working out.  Most people look at workouts as a dreaded necessity, we get to look at it as that consistent awesome thing we do every day.