A) Pause OHS: 4×3, AHAP w/out failing, pause 3 sec

B) 10 min AMRAP:

  • 10 Any Snatch (95/65)
  • 10 Burpees


A) Bent Over Rows: work to 5 RM

B) For time:

  • 10-9-8-7-6-5-4-3-2-1 Thrusters 95/65
  • 10-20-30-40-50-60-70-80-90-100 DU


A) For skill: Empty bar or relatively light weight

  • 5 Snatch Balance + 5 behind neck snatch grip press 3 sets
  • 5 sets 3 position hang snatch (high, mid thigh, above knee)

B) Tabata Style

  • Deadlift (135/95)

  • 30 yard Shuttle Sprints

  • HSPU

*Alternate exercises


A) Push Press: 50%x10, 60%x8, 70%x5, 80%x3, 90%2×2


B) 3 RFT:

  • 10 Clusters (95/65)

  • 15 Lateral Bar Burpees

  • 20 Over Head Walking Lunges (45/25)

  • 10 Sumo Deadlift High Pulls (95/65)

  • 15 Lateral Bar Burpees

  • 20 Over Head Walking Lunges

Tracey Ent

Tracey Profile

Tracey Ent, of Burlington, joined the FIT team a little over a year ago. This substitute teacher, mother of three and newcomer to CrossFit, says she learned about the sport through Facebook.

“It looked like something I really wanted to try,” Tracey says, “but I was totally intimidated. From what I could see there were a million things I didn’t know how to do.”

Her sister in law stopped by one day and invited her to try a class at Hyper CrossFIT. The welcoming atmosphere immediately eased her trepidation and after just one class, she was hooked. The people, she says, are what keep her coming back. She loves the constant support and family values that Hyper CrossFIT exudes.  

“All of the members and the coaches cheer each other on,” Tracey says. “You feel like you’re part of a family. It’s just another reason why you want to show up everyday. You get excited for each other when they accomplish new skills or PR a lift. It is definitely one of my favorite parts about being a member of FIT.”

Tracey experienced her first CrossFIT high when she attended a competition with some teammates. While it was more than a little out of her comfort zone, she succeeded and surprised herself after all was said and done. Turns out she never realized how much she was capable of doing.

Her second success revolves around “Grace”. The first time she attempted it, she was able to lift 55 pounds. Just one year later she was able to hit a new PR of 95 pounds, nearly double the weight from her first effort!

“Having Coach Yolanda there that day was awesome,” Tracey says. “She has been one of my biggest supporters and she could see how excited I was.”

Tracey won’t stop there. She is determined to continue improving her skills and getting better.  Right now, she is focused on linking her double unders together and doing a strict pull-up.

Her favorite WOD is “Fran”, primarily because it includes thrusters and pull-ups, which she would also include in her personalized WOD if given the chance to create one. She would call it “Tra-lo,” and would be RFT and include thrusters, sit ups, wall balls and double-unders.

Tracey’s advice for newcomers out there? “Just try it. You will push yourself in a way you never knew you could and accomplish things that will make you so proud of yourself… All while people you’re working out with are cheering you on.  You’ll never know unless you try.”

Wise words from someone who was never an athlete before, and even jokes that she only participated enough times in gym class to get a passing grade… Look at her now: Hyper CrossFIT’s Athlete of the Month.

Keep up the fantastic work, Tracey. We’re so proud to be called your CrossFIT home.


A) Bear Complex (95/65): 3×5. Rest approx 2 min between sets.


B) 20 min EMOM:

  • 2 DB Push Press each arm (55/35)

  • 2 Chest to Bar Pull-ups

  • 2 Box Jumps (30/24)



A) 10 min EMOM ( 60% 1 RM of clean):

  • 1 Power Clean + 2 Hang Cleans + 1 Jerk


B) 5 RFT:

  • 400m Run

  • 3 Rope Climbs/6 rope pull supine to stand)

  • 50 Double Unders/100 singles


A) 5×5 Superset:

  • Strict Pull Ups
  • Push Press 80%

*Rest 1:1

B) For time:

  • Buy in: 1000 m row
  • 12-10-8-6-4-2 (alternate)

    • Front Squats 135/95 (from ground)
    • T2B
  • Buy out: 1000 m row

4 Week Classic Lift Cycle 2.5

REST (for anybody who will not miss a day this week)



A) Tabata: Flutter Kicks, Mountain climbers, Hollow Hold, Floor Wipers (without bar)


B) 3 RFT:

  • 400 m Run
  • 3 Wall Walks
  • 50 DU
  • 9 Alt. KB Pass Through Lunges (45/35)
  • 12 Box Jumps (30/24)
  • 12 K2E