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Athlete Date Sort Location Workout Name Description Results
Carlos Santos 05/14/2013 Hyper CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 4m 32s
Performed as RX
Carlos Santos 04/10/2013 Hyper CrossFit Clean and Jerk plus Cindy Strength: Deadlifts 5 x 5

WOD: For Time
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Clean and Jerks @ 135/95

After each round of Clean and Jerks execute 1 Round of Cindy
5 Pull Ups
10 Push Ups
15 Air Squats		 19m 46s
Performed as RX
Carlos Santos 04/04/2013 Hyper CrossFit None 3 Rounds

3 minute AMRAP
8 Wallballs 20/14
8 Box jump overs 24/20

Rest 1 minute

3 minute AMRAP
8 Abmat Sit ups 20/14
8 Alternating Pistols

Rest 1 minute		 296 reps
Performed as RX
Carlos Santos 04/03/2013 Hyper CrossFit None Descending ladder for Time:
10,9,8,7,6,5,4,3,2,1

Pull ups
Push Ups
KB SDLHP 70/53		 8m 04s
Performed as RX
Carlos Santos 04/01/2013 Hyper CrossFit None WOD- For time
100M run
30-20-10
Over Head Squat 75/45
Burpees onto plate 45/25
100m Run
 14m 08s
Performed as RX
Carlos Santos 03/30/2013 Hyper CrossFit CrossFit Games Open 13.4 CrossFit Games Open Workout 13.4:

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Loads: 135 pounds for men / 95 pounds for women		 67 reps
Performed as RX
Carlos Santos 03/27/2013 Hyper CrossFit None Strength: Overhead Squats 2-2-2-1-1-1

WOD: For Time 21-15-9

T2B
Hang Power Clean @ 115/75
 5m 47s
Performed as RX
Carlos Santos 03/25/2013 Hyper CrossFit None Strength: 7 x 2 hang squat cleans

WOD; for time
200m run
10 ring dips
20 front squats @95/65
30 pullups
20 front squats @95/65
10 ring dips
200m run


 7m 38s
Performed as RX
Carlos Santos 03/09/2013 Hyper CrossFit CrossFit Open 13.1 17 Min AMRAP

40 Burpees
30 Snatches 45/75
30 Burpees
30 Snatches 75/135
20 Burpees
30 Snatches 100/165
10 Burpees
Max rep Snatches 120/210		 112 reps
Performed as RX
Carlos Santos 02/28/2013 Hyper CrossFit Jackie Strength and Skill: Turkish Get Ups 3 sets of 3 on each arm

WOD: For Time
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 6m 33s
Performed as RX
Carlos Santos 02/19/2013 Hyper CrossFit Chipper Fun Strength: 10 Min EMOM
2 Ground to Overhead every min on the minute for 10 minutes try to go as heavy as you can

WOD: For Time

75 Ring Rows
65 Sit- Ups
55 KB Swings @ 55/35
45 Air Squats
35 Pull Ups
25 Box Jumps @ 30/24
15 Deadlifts @ 275/185		 16m 46s
Performed as RX
Carlos Santos 02/18/2013 Hyper CrossFit T2B, Burpee HR Push Ups Strength: Front Squats Find 1 RM

WOD: 5 Rounds For time

10 T2B
10 Burpee HR Push Ups
 6m 42s
Performed as RX
Carlos Santos 02/15/2013 Hyper CrossFit Shoulder to Overhead, CTB, Push Ups Strength: Strict Pull up ladder
1 - 2 - 3 - 4 - 5 - 4 - 3 - 2 - 1 equal number of push ups

WOD: 10 Min AMRAP

7 Shoulder to Overhead @ 95/65
7 Chest to Bar Pull Up
7 Push Ups		 8 rounds 5 reps
Performed as RX
Carlos Santos 02/14/2013 Hyper CrossFit SDHP, Broad Jumps, KB Swings Strength: High Hang Cleans 3 x 3
Mid Thigh Hang Cleans 3 x 3
Above the Knees Hang Cleans 3 x 3

WOD: 3 Rounds for time

20 One arm SDHP w/KB @ 55/35
100ft Broad Jumps
20 KB Swings
100 ftBroad Jumps








 10m 29s
Performed as RX
Carlos Santos 02/13/2013 Hyper CrossFit Over Head Walking Lunges Strength: Romanian Deadlifts 5 x 5

WOD: For Time

20 Over Head walking Lunges w/Plate @ 45/25
30 Push Ups
20 Over Head walking Lunges
30 Mountain Climbers
20 Over Head walking Lunges
30 Ring Rows
20 Over Head Walking Lunges
30 Box Dips
20 Over Head Walking Lunges
30 SDHP w/KB @ 55/35

 10m 49s
Performed as RX
Carlos Santos 02/06/2013 Hyper CrossFit PVC Mania Garage Games 2013 Skill: L sits and Ring Dips

WOD: 5 rounds for time

5 Shoot throughs
10 Lateral burpees
20 PVC Pipe Dips

Guys must do a push up at the beginning of the shoot through and a dip at the end same as RX at the garage games competition. Women will do it same as the scaled womens.		 9m 24s
Performed as RX
Carlos Santos 01/23/2013 Hyper CrossFit Run, Burpee, KB Swings Skill: Box Jump max height

WOD: For Time

Run 1 Mile
Lateral Burpees
KB Swings @ 55/35
Rep Scheme is as follows:

5, 10 , 20, 20 for lateral burpees
30, 20, 10, 5 for KB Swings

alternate exercises starting with burpees and work through rep scheme until complete		 16m 24s
Performed as RX
Carlos Santos 01/21/2013 Hyper CrossFit KB Clean and Jerk, Toes to Bar Strength: Strict Pull Up ladder 1 to 6 and back down to 1 perform equal number of push ups

WOD: 3 rounds for time
15 KB Clean and Jerks right arm @20/35
15 KB Clean and Jerks left arm
15 Toes to Bar		 8m 19s
Performed as RX
Carlos Santos 01/19/2013 Hyper CrossFit None Strenght/Skill- Pick two of the following, base on your weakness.

A. OTMx10
Odd: 6 Front Squat 115/75
Even: 100m Sprint

B.OTMx10
Odd: 5 Pvc Shoot Thru's
Even: 15 HRPU unbroken

C. Running
For time: 4x200m- OT2M

D. Double Unders
For time: 10x20 unbroken reps
or
For time: 10x40 unbroken singles reps


E. OH Strength Endurance
5RFT- 15 Unbroken Push Press, 115/75
1 Min rest between rds

F. Ring Dips
60 reps for time

G. L Sits
10x10sec L-sit hold
-10 sec on 30 sec off-




WOD- "Pulling Fran"
21-15-9
Pull ups
Deadlift RX 225/155 Scaled 205/135		 6m 34s
Performed as RX
Carlos Santos 01/17/2013 Hyper CrossFit I Love TABATA Strength: Back Squats 6 x 1

WOD: Tabata intervals

Burpees
Airsquats
Shuttle Sprints down and back is one

Total reps is your score		 217 reps
Performed as RX
Carlos Santos 01/15/2013 Hyper CrossFit 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		 8m 24s
Performed as RX
Carlos Santos 01/14/2013 Hyper CrossFit 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		 6m 23s
Performed as RX
Carlos Santos 01/12/2013 Hyper CrossFit Garage WOD 3 Strenght: "CrossFit Total"

Back Squat 1-1-1
Shoulder Press 1-1-1
Deadlift 1-1-1

WOD: Garage games 3
5 Rounds (12 min Cap)
5 Shoot thru's
10 Lateral burpess
15 Dips RX 2/1 plates Scaled 1/0		 805 lbs
Performed as RX
Carlos Santos 01/11/2013 Hyper CrossFit Push Press Strength: EMOM 10 Minutes
2 Power cleans and 2 Hang Squat cleans every min on the min for 10 Minutes

WOD: 5 Min AMRAP

Push Press for Max weight moved

Max reps at initial weight then shed weight once to next level then perfrom max push presses at that weight for the remainder of time

RX weight to start is 135/75
Multiply number of reps against each weiight ot get total load moved.		 6450 lbs
Performed as RX
Carlos Santos 01/09/2013 Hyper CrossFit Deadlifts, C2B, Burpees Deadlift 3, 3, 3, 1, 1, 1

WOD: 8 Min AMRAP

4 Deadlifts 265/155
6 C2B Pull-Ups
8 Burpees		 5 rounds 7 reps
Performed as RX
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