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AthleteSort Date Location Workout Name Description Results
Xaimara Otero-Ortiz 08/08/2012 Hyper CrossFit Max Effort 400m Max Effort 400m for time

2 attempts record fastest of the 2		 2m 29s
Performed as RX
Xaimara Otero-Ortiz 08/08/2012 Hyper CrossFit KB SWINGS, BOX JUMPS, SIT-UPS FOR TIME
30-20-10

KB SWINGS
BOX JUMPS 24/20
SIT-UPS		 9m 25s
Performed as RX
Xaimara Otero-Ortiz 08/10/2012 Hyper CrossFit RUNS, BURPEES, PUSH PRESS FOR TIME

100M
20 BURPEES
10 PUSH PRESS
100M
15 BURPEES
10 PUSH PRESS
100M
10 BURPEES
10 PUSH PRESS		 9m 50s
Performed as RX
Xaimara Otero-Ortiz 08/13/2012 Hyper CrossFit Base Line WOD For Time:

400m

40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups		 7m 11s
Performed as RX
Xaimara Otero-Ortiz 08/14/2012 Hyper CrossFit Mini Barbara 4 Rnds for time:

10 Pull-Ups
15 Push-Ups
20 Sit-Ups
25 Air Squats

2 minute rest between rounds		 14m 15s
Performed as RX
Xaimara Otero-Ortiz 08/15/2012 Hyper CrossFit KB Swings, Bar Facing Burpees For time:

10-8-6-4-2-4-6-8-10

KB Swings
Bar Facing Burpees
 9m 12s
Performed as RX
Xaimara Otero-Ortiz 08/16/2012 Hyper CrossFit Rows,Run, Push Press, Box Jump For Time:

25 Body Rows
200m
25 Push Press
25 Box Jump
25 Push Press
200m
25 Body Rows		 15m 00s
Performed as RX
Xaimara Otero-Ortiz 08/17/2012 Hyper CrossFit Wall Balls, Farmers Carry, SDHP 3 Rounds For Time

25 Wall Balls

2 Loops inside Gym Farmers Carry

15 ea arm SDHP		 16m 34s
Performed as RX
Xaimara Otero-Ortiz 08/21/2012 Hyper CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 11m 12s
Performed as RX
Xaimara Otero-Ortiz 08/23/2012 Hyper CrossFit DB Snatch, Knees to Chest, OH Walking Lunges 4 Rounds for time

7 ea Arm alt Dumbell Snatch

20 Knees To Chest

18 Overhead Walking Lunge Steps 45/25		 13m 38s
Performed as RX
Xaimara Otero-Ortiz 08/28/2012 Hyper CrossFit Josh For time:
95 pound Overhead squat, 21 reps
42 Pull-ups
95 pound Overhead squat, 15 reps
30 Pull-ups
95 pound Overhead squat, 9 reps
18 Pull-ups		 12m 41s
Performed as RX
Xaimara Otero-Ortiz 08/29/2012 Hyper CrossFit Deadlift Find 1 Rep Max Deadlift 225 lbs
Performed as RX
Xaimara Otero-Ortiz 08/29/2012 Hyper CrossFit Max Effort Mile Run a max effort Mile for Time 13m 12s
Performed as RX
Xaimara Otero-Ortiz 08/30/2012 Hyper CrossFit KB Swings, Box Jumps, Sit-ups, Bear Crawl 4 Rounds for time

20 KB Swings
25 Box Jumps
30 Sit-Ups
Bear Crawl around gym		 23m 21s
Workout Scaled
Xaimara Otero-Ortiz 08/31/2012 Hyper CrossFit Bear Complex AMRAP 12 Min AMRAP

As many bear complexes as possible in 12 min.

Bear Complex:
Hanging Clean
Front Squat
Push Press catch behind the head
Back Squat
Push Press catch in fron rack
return to hang		 31 rounds 0 reps
Performed as RX
Xaimara Otero-Ortiz 09/04/2012 Hyper CrossFit Pull-Ups, SDHP 21-15-9

Pull-Ups

SDHP 95/65		 9m 18s
Performed as RX
Xaimara Otero-Ortiz 09/05/2012 Hyper CrossFit Hanging Cleans, Box Jumps, Knees to Chest 13 Min AMRAP

4 Hanging Cleans

7 Box Jumps

10 Knees to chest		 6 rounds 6 reps
Performed as RX
Xaimara Otero-Ortiz 09/07/2012 Hyper CrossFit Hyper Friday 2 Rounds for Time

Farmers carry 2 loops inside gym
30 Box Jumps
30 KB SDHP one arm alt
25 Burpees
40 Sit-ups
10 Deadlift 225/135		 24m 32s
Performed as RX
Xaimara Otero-Ortiz 09/19/2012 Hyper CrossFit Cindy Partner 25 min AMRAP:

Partner 1: (1 round, then switch with partner)
-5 Pull-ups
-10 Push-ups
-15 Squats

Partner 2: (as many as possible until partner finishes 1 round of Cindy then switch with partner)
Jump ropes: singles or DU (basic: tuck jumps)

No partner: 20 min Cindy alternating with 50 jump ropes after every round completed.		 11 rounds 3 reps
Performed as RX
Xaimara Otero-Ortiz 09/20/2012 Hyper CrossFit deadlift/T2B/MB carry 21 reps of deadlift (135lbs./95lbs.)
21 toes to bar
200 M MB carry (20lb./14lb.)
15 reps of deadlift
15 toes to bar
200 M MB carry
9 reps of deadlift
9 toes to bar
200 M MB carry		 13m 49s
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
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 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 10/02/2012 Hyper CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 13m 09s
Workout Scaled
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