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Athlete Date Sort Location Workout Name Description Results
Rex Dacillo 04/22/2013 Hyper CrossFit None Strength: Hang Snatch 6 x 2, each set should be a true double to Hang snatches before putting the bar down.

WOD: 4 Rounds for Time
Buy In: 400m
15 Pull Ups
15 Burpee
40 Double Unders
25 Goblet Squats @ 55/35
Buy Out: 400m
 30m 27s
Performed as RX
Rex Dacillo 04/06/2013 Hyper CrossFit CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.		 01 rounds 28 reps
Performed as RX
Rex Dacillo 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		 6m 47s
Performed as RX
Rex Dacillo 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
 16m 48s
Performed as RX
Rex Dacillo 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		 71 reps
Performed as RX
Rex Dacillo 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
 6m 46s
Performed as RX
Rex Dacillo 03/26/2013 Hyper CrossFit stairway to heaven strength: Split Jerk 5x5

WOD: 8 min. AMRAP
10 box jumps or step ups@ 24"/20"
20 hand release push ups.

scaled: athlete will increase height of box jump by 1 in. after each round.
RX: athlete will increase height of box jump by 4 in. after each round. 		4 rounds 28 reps
Performed as RX
Rex Dacillo 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


 6m 39s
Performed as RX
Rex Dacillo 03/23/2013 Hyper CrossFit CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20/14
90 Double-unders
30 Muscle-ups

 0 rounds 212 reps
Performed as RX
Rex Dacillo 03/18/2013 Hyper CrossFit Squat Cleans, T2B, Burpee Strength: Bench Press 5 x 5

WOD: For Time
Row 500m buy in
21 - 15 - 9
Squat Cleans @ 115/75
T2B
Burpees		 020m 27s
Performed as RX
Rex Dacillo 03/16/2013 Hyper CrossFit CrossFit Open 13.2 10 Min AMRAP

5 Shoulder to Overhead @ 115/75
10 Deadlifts @ 115/75
15 Box Jumps @ 24/20		 8 rounds 0 reps
Performed as RX
Rex Dacillo 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
Rex Dacillo 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		 9m 22s
Performed as RX
Rex Dacillo 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		 7m 23s
Performed as RX
Rex Dacillo 01/12/2013 Hyper CrossFit None Strenght: "CrossFit Total"

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

WOD:
5 Rounds (12 min Cap)
5 Shoot thru's
10 Lateral burpess
15 Dips RX 2/1 plates Scaled 1/0		 back squat 195-225-235(f) lbs
shoulder press 135-145(f)-145 lbs
deadlift 365-375-395 lbs
Performed as RX
Rex Dacillo 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		 17 rounds 17 reps
Performed as RX
Rex Dacillo 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		 12m 55s
Performed as RX
Rex Dacillo 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
 33m 28s
Performed as RX
Rex Dacillo 12/22/2012 Hyper CrossFit 12 Days of Christmas WOD Cash in w/ 12 Burpees

Rx 95/65 Intermediate 85/55 Scaled 75/45

1 Overhead Squat
2 Hang Power Snatch
3 Squat Clean
4 Front Squats
5 Thrusters
6 Ring Rows
7 SDHP
8 Push Press
9 Hang Power Cleans
10 Back Squats
11 Push Jerk
12 Pull Ups

This is performed like the song 1, 2-1, 3-2-1, 4-3-2-1, ..........		 47m 10s
Performed as RX
Rex Dacillo 11/20/2012 Hyper CrossFit Karen Skill: L-Sits and Kipping Pull-ups

For time:
150 Wallball shots, 20 pound ball		 12m 14s
Performed as RX
Rex Dacillo 11/08/2012 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		 27m 49s
Performed as RX
Rex Dacillo 10/27/2012 Hyper CrossFit Grace 135 pound Clean and Jerk, 30 reps 3m 39s
Performed as RX
Rex Dacillo 10/26/2012 Hyper CrossFit Tabata Abs 8 Rounds, 20 sec on:10 sec off

Basic: Sit ups

Advance: Evil wheels/Weighted SU (45/25)
 67 reps
Performed as RX
Rex Dacillo 10/26/2012 Hyper CrossFit Tabata Abs 8 Rounds, 20 sec on:10 sec off

Basic: Sit ups

Advance: Evil wheels/Weighted SU (45/25)
 67 reps
Performed as RX
Rex Dacillo 10/23/2012 Hyper CrossFit Michael Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups		 019m 14s
Performed as RX
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