A) Back Squat: 5X3 at 60% of 1RM

B) For Time:

  • 250 Meter Row
  • 30 Pull-Ups
  • 500 Meter Row
  • 20 Pull-Ups
  • 750 Meter Row
  • 10 Pull-Ups


A) Snatch (from the top down): 6X1 working up to 70% of 1 RM

  • 1 from high hang
  • 1 from hang
  • 1 from the floor

B) For Time:

  • 10 Tire Flips (jump in and out)
  • 20 HRPU
  • 30 Plate (45/25) OH Walking Lunges (15 ea leg)
  • 20 HRPU
  • 10 Tire Flips W/Jump in and out


A) Handstand hold/walk progressions, Wall Walks, etc.

B) 18 min AMRAP:

  • 18 KB Swing (55/35)
  • 18 Ab Mat Sit-Ups (or GHD)
  • 18 KB (35/20) Russian Twist (L+R=1)


A) Jerk (from rack): 20 Min to find 1RM

B) 10 min EMOM:

  • Even Minute: 3 Deadlifts (225/185)
  • Odd Minute, 5 box jumps (30/24)


A) Tabata 16: 20 sec work/10 sec rest of:

  • Weighted Sit ups with 10 lb plate
  • Scissors
  • Flutter Kicks
  • Hollow Rocks
  • Mountain Climbers
  • Back Extensions
  • Leg Raises
  • Plank

B) 21, 15, 9 For Time of:

  • Power Cleans (95/65)
  • Burpee over bar
  • Wall Ball Shots (20/14)

Tees Me, Please Me

*Courtesy of Athlete of the Month Mike Tees


Buy In/Cash Out: 150 Double Unders

*Penalty: One V-Up for each broken Double Under to be completed before WOD

2 Rounds For Time:

  • 30 yd. Bear Crawl
  • 25 Front Squats (95/65)
  • 20 Ring Dips
  • 15 Ground to Overhead
  • 10 Toes to Bar
  • 5 Rope Climbs

*Pre-WOD: Rope climb demo and review only

Mike Tees

Mike Tees is our new CrossFit Athlete of the Month for January to grace the new year.  Learn more about Mike, the sports fan, downhill skiing addict, financial advisor, and the Hyper CrossFit athlete we are very proud of.  Read on…

Hometown: Burlington, NJ

What do you do to pay your bills? Financial Advisor 

How did you learn about CrossFit and how did you end up in our awesome Box?  I had a few coworkers that were CrossFit athletes.  They would tell me how much they loved working out and going to their box everyday.  My first thought was “Now I cannot understand why these CrossFit guys always workout and that they are a bunch of nuts.  No one can actually ‘love’ working out”….So, I started researching local boxes, because working out at my local gym was becoming extremely BORING. (There were only so many miles I could run on a treadmill and I was not a fan of waiting 20 minutes for a bench to open up.)  What initially drew us to Hyper was that the Box was close to home, the facility looked awesome, and having the open gym was an added bonus.  After a few conversations and negotiations with Yolanda, we were scheduled for our (with my wife, Rachel) Elements Class.

What do you like most about being a FIT member (Hyper CrossFit Athlete)?  The people, both athletes and coaches.  The positive attitude everyone brings to the gym is what keeps us coming back.  The athletes are always helping you to get that extra rep, motivating you through the WODs, and motivating you through that Max Lift.  The coaches are always helping with encouraging words like “Get your head through!” and “Knees out!”. What I like most about Hyper CrossFit is the sense of community, the new friends I’ve made, and knowing that each day I’m going to spend an hour having fun with a group of great people. (That goes for you too, 5:30 AM)

What is your proudest moment/biggest accomplishment since you started?  DOUBLE UNDERS!  After a whole year of getting twisted up in my rope and slapping myself in the shins and back of my neck, I have linked over 100 together.  Figuring out these pesky double unders shaved 15 minutes off my Annie time.

What are you still working on to achieve?  At the top of my “Next Achievements” list are Butterfly Pull-ups, Muscle-ups, and Handstand Walks. My other short term goals include a 175 lb. Snatch, 400 lb. Deadlift, 300 lb. Back Squat, and a 6 minute Fran. I could continue listing items here, but it will begin to look like a child’s Christmas list.

Tell us one random fact about yourself that has nothing to do with CrossFit.  I am a huge fan of outdoor activities like running, mountain biking, hiking, kayaking and most of all skiing.  I’ve skied in Colorado, Utah, California, Montana, Wyoming, British Columbia and all over New England.  I am a fan of pretty much all sports (except Cricket and that’s because I have no clue what those guys are doing on that field).  My rooting interests are with the Philadelphia sports teams.  Lastly, I play Right Wing on a street hockey team and I’m a novice golfer.

What is your favorite WOD or benchmark?  Helen has to be on the top of the list.  Who doesn’t love running, kettle bell swings, and pull-ups? I am also a huge fan of the longer WODs that last 30+ minutes and involve a wide range of movements, like Zeus.

If you created a WOD and named it after yourself, what would it be?  “Tees Me, Please Me.”  It goes like this:

Buy In/Cash Out: 150 Double Unders
*One V-Up for each broken Double Under to be completed before Bear Crawl.
2 Rounds of:
• 30 yd. Bear Crawl
• 25 Front Squats (95/65)
• 20 Ring Dips
• 15 Ground to Overhead
• 10 Toes to Bar
• 5 Rope Climbs

What advice would you offer to someone interested, but intimidated to try CrossFit?  The first time I walked into Hyper for my first Elements Class and I saw the athletes working through a grueling WOD, I turned to my wife and said “Is this what we signed up for?”  I was definitely intimidated, especially when I struggled with all of the basic movements for the first couple months.  My advice is to “Give it a try, you might learn something about yourself and make a few friends along the way.”

Any additional comments you would like to share?  Thank you coaches for the Athlete of the Month nomination.  Also, thank you to my fellow athletes for motivating and pushing me every day.  Let’s lift some weights!


A) For time: Randy – 75 Power Snatches (75/55)

*Rest 4 Minutes

B) 4 RFT:

  • 40 Abmat Sit-Ups
  • 40 Alternating KB Russian Twists (35/2)
  • 40 Bicycle


A) Snatch Balance:  6×3 working up to a last heavy set

B) For time: 

  • 1000 m Row
  • 8 Body Blasters
  • 2 Rope Climbs,
  • 16 Deadlifts (35/95)
  • 2 Rope Climbs
  • 24 Prisoner Box Step Ups (25/10 Plate)
  • 1000 m Row