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Athlete Date Location Workout NameSort Description Results
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 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 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 08/31/2012 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 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 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 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 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 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 08/29/2012 Hyper CrossFit Deadlift Find 1 Rep Max Deadlift 225 lbs
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 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 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 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 08/15/2012 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 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 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 08/30/2012 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 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 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 08/29/2012 Hyper CrossFit Max Effort Mile Run a max effort Mile for Time 13m 12s
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 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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