Keyla Santos

Hometown:
Unknown
Gym:
Hyper CrossFit
Gender:
Female
Age:
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Height:
--
Weight:
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Hyper CrossFit

Members:
82
Workouts Posted:
660
Address:
11 Cadillac Rd.
Burlington Twp, NJ - New Jersey 08016
United States

Personal Records

Metcon
Fran:
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Grace:
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Helen:
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Cindy:
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FGB:
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Strength
Squat:
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Deadlift:
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Clean:
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Snatch:
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Jerk:
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Distance
Run 400m:
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Run 5km:
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Row 500m:
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Row 2km:
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Swim 500m:
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View All PRs

TrackMyPR member since August 5, 2012   -   10 workouts logged

Date Name Description Results
01/15/2013 Push Press, Box Jump, Squats, Pull ups Strength: Bench Press Bodyweight for 3 sets of Max Reps, if athlete cannot do bodyweight find a weight somewhere around 65% of their body weight. If athlete can only do 1 or 2 reps at body weight lower the weight by about 15 to 20 Pounds.

WOD: For Time
3 Rounds of
12 Push Presses @ 95/65
15 Box Jump Overs 24/20
once first couplet is complete transistion to
3 Rounds of
12 Goblet Squats w/KB or DB @ 55/35
15 Pull Ups		 9m 50s
Workout Scaled
01/14/2013 KB Swings, HR Push Ups, Runs Strength: 15 minutes to find 1 rep max Clean

WOD: For time
40 KB Swings 55/35
30 Hand Release Push Ups
200M
20 KB Swings
15 HR Push Ups
200m		 11m 30s
Performed as RX
01/12/2013 Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 38m 15s
Performed as RX
01/08/2013 Overhead Plate Carry, Box Jumps, KB SDHP, Mountain Strict Pull-Up ladder up to 5 and back down to one perform equal number of push ups

Front Squats 5 x 3

WOD: 3 Rounds for time

2 loops inside overhead plate carry 45/25
15 Box Jumps 30/24
16 One arm alternating SDHP 55/35
25 Mountain Climbers both legs must move into up position for 1 rep		 14m 59s
Performed as RX
01/07/2013 Cindy Skill: Kipping Pull-Ups

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 8 rounds 5 reps
Workout Scaled