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Athlete Date Sort Location Workout Name Description Results
Rex Dacillo 05/31/2013 Hyper CrossFit None Tabata intervals:
double unders or singles
squats
ring rows
sit ups
 306 reps
Performed as RX
Rex Dacillo 05/30/2013 Hyper CrossFit None For time of:
Burpee broad jumps 50 m down and back
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14
Sprint 50 m down and back		 8m 37s
Performed as RX
Rex Dacillo 05/24/2013 Hyper CrossFit None For time:
20 hang power clean @ 115/75
5 lateral burpees over bar
10 hang power clean
10 lateral burpees over bar
5 hang power clean
20 lateral burpees over bar		 4m 07s
Performed as RX
Rex Dacillo 05/23/2013 Hyper CrossFit None 4 min. AMRAP:
10 push press @ 95/65 lbs.
10 deadlifts @95/65 lbs.
4 min. AMRAP:
20 ring dips
20 air squats
4 min. to complete as many reps possible of :
pullups

There will be 1 minute rest time after 4 minutes. Score= total reps completed. 		180 reps
Performed as RX
Rex Dacillo 05/20/2013 Hyper CrossFit None 15 min. AMRAP of :
10 Overhead carry walking lunges @ 45/25 lbs.
10 T2B
10 air squats
 7 rounds 0 reps
Performed as RX
Rex Dacillo 05/17/2013 Hyper CrossFit None Buy in: 400 m run

4 rounds for time of:
10 power cleans
10 front squats
10 push press

Buy out: 400 m run

rx weight= 115/75 lbs. 		17m 38s
Performed as RX
Rex Dacillo 05/14/2013 Hyper CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 5m 33s
Performed as RX
Rex Dacillo 05/13/2013 Hyper CrossFit None 10 minute AMRAP of :

30 double unders
3 deadlifts @ 225/175 lbs.		 11 rounds 0 reps
Performed as RX
Rex Dacillo 05/13/2013 Hyper CrossFit None Strength: Max reps. of strict ring dips in 1 minute x 3 sets. 1 minute rest between sets. 45 reps
Performed as RX
Rex Dacillo 05/10/2013 Hyper CrossFit None Tabata intervals- 20 seconds active/10 seconds rest x 8 rounds of:
Max calories Row
Max Reps. of situps
Max Reps. of KB swings @ 55/35lbs.
Max Reps. of pushups

Athlete will complete 8 consecutive rounds of one exercise, then move on to next exercise. Score will be total amount of Reps. 1 calorie = 1 rep.
274 reps
Performed as RX
Rex Dacillo 05/09/2013 Hyper CrossFit None overhead squat
5 x 2
 45.-65lbs.-95lbs.-115lbs.-135 lbs. lbs
Performed as RX
Rex Dacillo 05/09/2013 Hyper CrossFit None For time:
21-15-9 reps. of
One arm alternating snatch @ 35/20 lbs. kb/db

20 ft. shuttle sprints (must touch ground) 		4m 25s
Performed as RX
Rex Dacillo 05/08/2013 Hyper CrossFit None
WOD: 12 min. AMRAP

40 ft. pinch grip plate carry @ 45lbs./25lbs.
10 alternating pistols(5 each leg)

Alternate arms for carry after each round. 		12 rounds 2 reps
Performed as RX
Rex Dacillo 05/08/2013 Hyper CrossFit None Strength:
Shoulder Press: 1-1-1
Push press: 2-2-2
Push jerk: 3-3-3 		Shoulder press: 95-115-135 lbs
Push press:135-135-155(1) lbs
Push jerk: 135-135-135 lbs
Performed as RX
Rex Dacillo 05/07/2013 Hyper CrossFit None strength: Max rep. strict pullups x 3 sets. Rest 1 min. between sets.
If possible, use overhand grip/slightly wider than shoulder width through 3 sets.
If needed, may use different grips.
Make attempts without assistance first, then adjust if needed. 		26 reps
Performed as RX
Rex Dacillo 05/07/2013 Hyper CrossFit Klepto 4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds		 23m 06s
Workout Scaled
Rex Dacillo 05/06/2013 Hyper CrossFit None Front squat
3-3-3-2-1-1		 115-135-155-185-205-235 lbs
Performed as RX
Rex Dacillo 05/06/2013 Hyper CrossFit None
WOD: 2 rounds for time

800 m run
50 ring dips
50 ring rows		 27m 17s
Performed as RX
Rex Dacillo 05/03/2013 Hyper CrossFit None WOD: 7 Rounds for Time

7 Sumo Deadlifts @ 225/135
7 Box Jumps @ 30/24
14 Push Ups (chest to ground)

*15 Minute Cap*		 12m 23s
Performed as RX
Rex Dacillo 05/03/2013 Hyper CrossFit Snatch Grip Push Press Strength: Push Press behind the head snatch grip
5 sets of 3		 45-95-115-135-155 lbs
Performed as RX
Rex Dacillo 05/02/2013 Hyper CrossFit None Strength: Clean Complex, one Power Clean and One Hanging Squat Clean 6 Sets

WOD: 3 Rounds for Reps

Rowing Intervals and Push Press

1:30 to Row max Calories
20 Seconds off to transition
1:30 minutes max Push Press @ 75/45
20 Seconds off to transition

Score is total Reps, one calorie equals 1 rep



 126 reps
Performed as RX
Rex Dacillo 04/30/2013 Hyper CrossFit Carse Skill: Box Jump Efficiency

21-18-15-12-9-6-3 reps for time of:
95 pound Squat clean
Double-under
185 pound Deadlift
24" Box jump
Begin each round with a 50 meter Bear crawl.		 48m 34s
Performed as RX
Rex Dacillo 04/26/2013 Hyper CrossFit None Strength: Shoulder Press 5 x 3

For time:
10 Overhead Squats (135/95lbs)
10 Box jump overs (24/20" box)
10 Thrusters (135/95lbs)
10 Power cleans (155/115lbs)
10 Toes-to-bar
10 Burpee Pull-ups
10 Toes-to-bar
10 Power cleans (155/115lbs)
10 Thrusters (135/95lbs)
10 Box jump overs (24/20" box)
10 Overhead Squats (135/95lbs)		 020m 17s
Performed as RX
Rex Dacillo 04/24/2013 Hyper CrossFit None Skill: Max Effort 2K row for time

WOD: 15 Min AMRAP

10 Hang Clean
10 Push Press
10 Back Squat
200m

Rx weight 95/65		 5 rounds 0 reps
Performed as RX
Rex Dacillo 04/23/2013 Hyper CrossFit None Strength: Squat and Jerk Complex
5 sets of 4 Front squats with 2 push jerks after the squats, 6 reps for each set.

WOD: For Time

25 Box Jumps @ 30/24
35 Push Ups
45 Sit Ups
10 Dead Lifts @ 275/185
45 Sit Ups
35 Push Ups
25 Box Jumps		 10m 12s
Performed as RX
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