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Athlete Date Sort Location Workout Name Description Results
Xaimara Otero-Ortiz 05/14/2013 Hyper CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 14m 07s
Workout Scaled
Xaimara Otero-Ortiz 05/14/2013 Hyper CrossFit None Strength: Hang squat clean 2-2-2-2-2 65 lbs
Performed as RX
Xaimara Otero-Ortiz 05/13/2013 Hyper CrossFit None 10 minute AMRAP of :

30 double unders
3 deadlifts @ 225/175 lbs.		 5 rounds 5 reps
Workout Scaled
Xaimara Otero-Ortiz 04/09/2013 Hyper CrossFit Run, Pull, Burp, Snatch, Lunge Strength: 10min EMOM Cleans, Front Squats, Push Jerks
Every min on the minute for 10 Minutes execute 2 cleans followed by 2 Front Squats followed by 2 Push Jerks

WOD: 20 Min AMRAP

200m
10 Jumping Pull Ups
10 Burpees
10 Alternating KB Snatches @ 55/35
10 Lunge Steps ea Leg
 2 rounds 15 reps
Workout Scaled
Xaimara Otero-Ortiz 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 20s
Performed as RX
Xaimara Otero-Ortiz 12/11/2012 Hyper CrossFit Rahoi Skill: Box Jumps for Max Height

"Rahoi"
Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees		 3 rounds 14 reps
Workout Scaled
Xaimara Otero-Ortiz 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		 19m 14s
Workout Scaled
Xaimara Otero-Ortiz 11/27/2012 Hyper CrossFit Push Press, Lunges, Burpees Skill: Deadlift 5 x 5 nice and slow focus on form

Wod: 4 rounds for time

25 Push Press 75/55
5 in place lunges each leg with push press barbell and weight in front rack position.

Every even minute execute 4 burpees		 09m 56s
Workout Scaled
Xaimara Otero-Ortiz 11/19/2012 Hyper CrossFit KB Swings, Box Jumps Strength and Conditioning
Back Squat 3-3-2-2-2-1-1-1-1-1

Wod: 12 Min amrap

Kb swings and Box jumps ascending ladder

55/35 KB's
24/20 Box		 11 rounds 3 reps
Workout Scaled
Xaimara Otero-Ortiz 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.		 234 reps
Workout Scaled
Xaimara Otero-Ortiz 11/15/2012 Hyper CrossFit Squats, Farmer Carrys, DL, Push-Ups Strength and Conditioning
Deadlifts 7 x 3

Wod: 3 Rounds for time

15 Goblet Squats w/ KB 55/35
Farmer carry inside gym loop one arm at a time. 2 laps per arm. Use same KB as squats.
10 Deadlifts 225/135
15 Hand Release Push-Ups		 17m 46s
Performed as RX
Xaimara Otero-Ortiz 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		 13m 49s
Performed as RX
Xaimara Otero-Ortiz 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		 10m 34s
Workout Scaled
Xaimara Otero-Ortiz 10/18/2012 Hyper CrossFit None WOD

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

Thrusters RX-95/65 B-75/45
HR Push Ups		 14m 22s
Workout Scaled
Xaimara Otero-Ortiz 10/17/2012 Hyper CrossFit None 4 rounds for time

10 Deadlifts 225/135
25 Airsquats
15 Knees to Chest
200m		 21m 25s
Performed as RX
Xaimara Otero-Ortiz 10/11/2012 Hyper CrossFit None WOD: 5 rounds of

"Bear complex" - 7reps
-power clean
-front squat
-push press
-back squat
-push press

RX. Basic
95/75 75/55		 Round 1: 45lb lbs
Round 2: 50lb lbs
Round 3: 55lb lbs
Round 4: 60lb lbs
Round 5: 65lb lbs
Performed as RX
Xaimara Otero-Ortiz 10/10/2012 Hyper CrossFit None WOD: AMRAP 20

15 Deadlifts @ BW
15 ring Dips		 5 rounds 15 reps
Workout Scaled
Xaimara Otero-Ortiz 10/09/2012 Hyper CrossFit Betty 5 rounds;

12 push presses @ 135/95
20 Box jumps @24"/20"		 13m 09s
Workout Scaled
Xaimara Otero-Ortiz 10/05/2012 Hyper CrossFit None 800m run

10 rounds
Pull ups-10 reps
Ring push ups-10 reps

800m run
 24m 31s
Workout Scaled
Xaimara Otero-Ortiz 10/04/2012 Hyper CrossFit None AMRAP 12

12 Air Squat
12 Hollow rock
12 Back Extensions		 8 rounds 5 reps
Performed as RX
Xaimara Otero-Ortiz 10/02/2012 Hyper CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 13m 09s
Workout Scaled
Xaimara Otero-Ortiz 10/01/2012 Hyper CrossFit None Partner WOD

3 Rounds

1 partner runs 400m
1 partner does AMRAP

5 Squat Cleans (135/95)
5 Chest to bar pull-ups
5 HSPU
 17m 52s
Workout Scaled
Xaimara Otero-Ortiz 09/27/2012 Hyper CrossFit KB Swings, Lunges, Hand Release Push-Ups 3 Rnds for Time:

25 KB Swings 50/35
20 Lunges with KB in the rack position
18 Hand Release Push-Ups		 10m 22s
Performed as RX
Xaimara Otero-Ortiz 09/21/2012 Hyper CrossFit None overhead squat
7 x 2		 14 reps
Performed as RX
Xaimara Otero-Ortiz 09/21/2012 Hyper CrossFit None 10-8-6-4-2 strict pullups/box jumps(30in/24in)
2-4-6-8-10 pushups/KB swing(55/35)

If unable to perform strict pullups, you can use resistance bands for assistance.


WOD 2 For Time:
200M Run
15-12-9
Squat/HR Push-Ups/Ring Rows
200M Run

Time: 8:14		 7m 38s
Performed as RX
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