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Athlete Date Sort Location Workout Name Description Results
Keyla 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		 9m 50s
Workout Scaled
Keyla 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		 11m 30s
Performed as RX
Keyla Santos 01/12/2013 Hyper CrossFit 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
Keyla Santos 01/08/2013 Hyper CrossFit 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
Keyla Santos 01/07/2013 Hyper CrossFit 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
Keyla 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
15 HR Push-Ups
10 Toes to Bar		 10m 41s
Performed as RX
Keyla Santos 12/18/2012 Hyper CrossFit BURPEE BOX JUMPS and FRIENDS Skill Work: 10 Minute EMOM
2 Squat Cleans, 2 Split Jerks

3 Minute Rest Between Skill Work and WOD

WOD:2 Rounds For Time

2 Burpee Box Jump
15 Body Rows
4 Burpee Box Jumps
15 Med Ball Sit-ups
6 Burpee Box Jumps
15 Body Rows
8 Burpee Box Jumps
15 Med Ball Sit-ups
10 Burpee Box Jumps
15 Body Rows
10 Burpee Box Jumps
15 Med Ball Sit-Ups
 23m 17s
Performed as RX
Keyla 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		 6m 37s
Workout Scaled
Keyla Santos 10/25/2012 Hyper CrossFit None WOD: 21-15-9

DB/KB Snatch Alternating(55/35)
Box Jumps 24/20		 5m 06s
Workout Scaled
Keyla Santos 08/20/2012 Hyper CrossFit KB Swings, Box Jumps, Decline Push Ups 3 Rounds For Time

20 KB Swings

16 Box Jumps

12 Decline Push-Ups (feet on box)		 7m 53s
Performed as RX