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Athlete Date Sort Location Workout Name Description Results
Carlos Santos 01/05/2013 Hyper CrossFit None Skill- Jump Rope - 5 Mins- Practice DU"s

Strength- Shoulder Press- 5-5-5
Push Press 3-3-3
Push Jerk 1-1-1

WOD- AMRAP 5
Push Press RX 115/75 Scaled 75/45
KBS RX 70/45 Scaled 55/35

Rest 3 min

AMRAP 5 (Same Weight)
KBS
Push Press		 8 rounds 2 reps
Performed as RX
Carlos Santos 01/03/2013 Hyper CrossFit Helen Skill: Box Jump Max Height & Kipping Pull-Ups

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 10m 08s
Performed as RX
Carlos Santos 01/02/2013 Hyper CrossFit Deadlifts, HR Push-Ups, T2B Strength: Back Squats 5 x 5

WOD: 5 Rounds For Time

12 Deadlifts @ 155/115
15 HR Push-Ups
10 Toes to Bar		 9m 40s
Performed as RX
Carlos Santos 12/29/2012 Hyper CrossFit 1-12 Skill- 5 min Jump Rope (singles or double)

Strength- Front Squat 10x1 Heavy

WOD- 1 round for time

100 DU or 200 singles
63 HRPU
36 Front Squats RX-105/75 Scaled 75/55
50 DU or 100 singles
42 HRPU
24 Front Squats
25 DU- 50 Singles
21 HRPU
12 Front Squats		 14m 11s
Performed as RX
Carlos Santos 12/28/2012 Hyper CrossFit Jerk Lift cycle part 3 Split Jerk (behind head) 3x3
Split Jerk (front) 3x3

WOD: 4 Rounds for Time
10 Box Jumps 30/24
15 Push-Ups
10 Box Jumps
16 KB/DB snatches 55/35		 13m 00s
Performed as RX
Carlos Santos 12/27/2012 Hyper CrossFit Jerk Lift cycle part 2 Two rounds for time of:
Run 800 meters
30 Pull-ups
115 pound Front squat, 30 reps
30 Toes-to-bar
115 pound Power clean, 30 reps
 32m 53s
Performed as RX
Carlos Santos 12/26/2012 Hyper CrossFit Jerk Lift cycle part 1 Push press (behind head) 3x3
Push press (front) 3x3

WOD : 12 Min AMRAP

5 Deadlifts 185/135
8 Dips
11 KB Swings 55/35		 9 rounds 13 reps
Performed as RX
Carlos Santos 12/24/2012 Hyper CrossFit Victoria "Victoria"
5 RFT:
10 Thrusters, 95/65
14 BJ, 24/20
12 SDHP, 95/65
12 Burpees
27 KBS, 53/35
 29m 13s
Performed as RX
Carlos Santos 12/17/2012 Hyper CrossFit Snatch Lift cycle part 1 Push press(clean grip) from behind neck 3x3
Push press(snatch grip) from behind neck 3x3
Overhead squat 3x3
Snatch balance 3 x 3

WOD: 5 rounds for time
10 Burpee Pull-Ups
15 KB Swings 55/35
12 Ring Dips
20 Air Squats		 17m 12s
Performed as RX
Carlos Santos 12/12/2012 Hyper CrossFit Clean Lift Cycle part 2 Quick review of previous skill, then move on to current :
Clean Pull from Above Knee to shoulder shrug. 3 x 3
Clean Pull from Above Knee to Power clean (landing)
position. 3 x 3
Clean Pull from Below Knee to shoulder shrug. 3 x 3
Clean Pull from Below Knee to Power clean (landing) position.
Clean Pull from floor to below knee(Lift Off). 3 x 3
Romanian Dead Lift. 3 x 5

Wod: 100 T2B/K2E for Time		 8m 07s
Performed as RX
Carlos Santos 12/10/2012 Hyper CrossFit Clean Lift Cycle Start of Clean Lift cycle: Olympic Bar to be used with all movements.
Front squat 3 x 5 *may add weight if able to maintain form(Max at 95lbs).
Clean Pull from mid-thigh (power position) to shoulder shrug. 3 x 3
Clean Pull from mid-thigh and receive bar in Power Clean position. 3 x 3

Wod: For Time
30-25-20-15-10-5
KB Swings 55/35
Wallballs 20/14		 12m 36s
Performed as RX
Carlos Santos 11/16/2012 Hyper CrossFit Tabata Something Else Skill: Work on overhead squats. Very little weight if any. focus on technique and body position. Hip and shoulder flexibility issues.

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.		 444 reps
Performed as RX
Carlos Santos 11/13/2012 Hyper CrossFit SDHP and Thrusters Skill Work: Execute Wall Walks. Hold against wall as long as possible. Controlled descent. 6 per person

For Time

21 - 15 - 9

Sumo Deadlift Highpull 95/65

Thrusters 95/65		 8m 26s
Performed as RX
Carlos Santos 11/12/2012 Hyper CrossFit 300 Strength and Conditioning Front Squats 5 x 2 90% of 2 rep max

For Time
25 Pull-ups
50 Deadlifts 135/95
50 Push-Ups
50 Box Jumps 24/20
50 Toes to Bar
50 KB Clean and Press 35/20
25 Pull-ups

Scaled version: Is 15 pull-ups and 30 reps on all exercises. Weights are the same.		 16m 12s
Performed as RX
Carlos Santos 11/05/2012 Hyper CrossFit Clean and Jerk Cindy For Time:

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Clean and Jerks Rx 155/95, Scaled 135/65

This is an ascending ladder of Clean and Jerks. After each set of Clean and Jerks perform one round of Cindy.
"Cindy"
5 Pull-ups
10 Push-ups
15 Airsquats		 25m 01s
Performed as RX
Carlos Santos 11/02/2012 Hyper CrossFit None 2/4/6/8/10/12 reps for time:
box jump over
overhead squat (95/65)
Toes to Bar		 8m 06s
Performed as RX
Carlos Santos 10/25/2012 Hyper CrossFit None WOD: 21-15-9

DB/KB Snatch Alternating(55/35)
Box Jumps 24/20		 5m 01s
Performed as RX
Carlos Santos 10/19/2012 Hyper CrossFit None 7 Rounds
RX Basic
7 Box Jumps 24"/20" 20"/ 14"
7 T2B
7 OH Squat 95/65 75/45		 11m 11s
Performed as RX
Carlos Santos 10/12/2012 Hyper CrossFit None 30-20-10

DB Squat clean
DB Split Jerks
KBS 1.5/1 pood

Every 3 mins 100m run		 20m 26s
Performed as RX
Carlos Santos 10/10/2012 Hyper CrossFit None WOD: AMRAP 20

15 Deadlifts @ BW
15 ring Dips		 10 rounds 5 reps
Performed as RX
Carlos Santos 10/09/2012 Hyper CrossFit Betty 5 rounds;

12 push presses @ 135/95
20 Box jumps @24"/20"		 12m 52s
Performed as RX
Carlos Santos 10/08/2012 Hyper CrossFit None WOD: 3 Rounds

10 Pistols (alternating legs)
10 Wall walks
10 K2E
After each round 400m run		 15m 10s
Performed as RX
Carlos Santos 09/26/2012 Hyper CrossFit Box Jumps, Thrusters 10,9,8,7,6,5,4,3,2,1

Box Jumps 30/24
Thrusters 95/65

*100m after every round completed.		 17m 24s
Performed as RX
Carlos Santos 09/24/2012 Hyper CrossFit None For time: 3 rounds of
15 hand release push ups
10 double unders
5 front squats 135/95

At the end of 3 rounds finish with 400 M run. 		4m 28s
Performed as RX
Carlos Santos 09/12/2012 Hyper CrossFit Squats, Burpees 10,9 ,8 ,7, 6, 5, 4, 3, 2, 1

Goblet squats 50/35
Burpee over KB side hops		 8m 41s
Performed as RX
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