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Athlete Date Sort Location Workout Name Description Results
Jenna Norton 07/10/2015 2015 Vintage Summer Series Week 2 Grace 30 Clean and Jerks (135/95) 6m 17s
Performed as RX
Jenna Norton 07/10/2015 2015 Vintage Summer Series Week 2 Diane 21-15-9
Deadlift (225/155)
Handstand Push Up		 4m 39s
Performed as RX
Tara Napolillo 07/10/2015 2015 Vintage Summer Series Week 2 Diane 21-15-9
Deadlift (225/155)
Handstand Push Up		 3m 39s
Performed as RX
Tara Napolillo 07/10/2015 2015 Vintage Summer Series Week 2 Grace 30 Clean and Jerks (135/95) 6m 19s
Performed as RX
Jenna Norton 07/10/2015 2015 Vintage Summer Series Week 2 The Lifts - CnJ Buy-in: 500m Row
M/F Pair 1: 1 rep Max Clean and Jerk
*WOD #2 has a 10 minute CAP		 315 lbs
Performed as RX
Tara Napolillo 07/10/2015 2015 Vintage Summer Series Week 2 The Lifts - CnJ Buy-in: 500m Row
M/F Pair 1: 1 rep Max Clean and Jerk
*WOD #2 has a 10 minute CAP		 369 lbs
Performed as RX
Angelica Niñal 06/16/2015 CrossFit Pintados Jackhammer Whooping For time.

Advanced: 5 rounds, Intermediate*: 4 rounds, Novice: 4 rounds

8 hang power cleans (Advanced: 70kg, Intermediate*: 42.5kg, Novice: 25kg)

8 handstand push ups (Advanced: 8 reps, Intermediate*: 4 reps, Novice: 4 db strict presses)

60 double unders (Intermediate: 40 attempts, Novice: 20 attempts)

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 12 20 minutes
 10m 23s
Performed as RX
Tara Napolillo 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 OHS Part A
2 Min AMRAP
M/F Pair 1: Overhead Squats (95/65)		 69 reps
Performed as RX
Tara Napolillo 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 FS Part A
2 Min AMRAP
M/F Pair 2: Front Squats (115/75)		 91 reps
Performed as RX
Tara Napolillo 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 BS Part A
2 Min AMRAP
M/F Pair 3: Back Squats (135/95)		 67 reps
Performed as RX
Tara Napolillo 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 Run Part B
For Time
6-member 600 m Sandbag Run (Total Load 240#)		 4m 29s
Performed as RX
Tara Napolillo 06/05/2015 2015 Vintage Summer Series Week 1 WOD 2 2 members (Male or Female)

Athlete 1:
13 min AMRAP
100 Double Unders
2500 / 2000 meter Row
Box Jump Overs (24/20)

- 1 Min Transition -

Athlete 2:
13 min AMRAP
100 Double Unders
2500 / 2000 meter Row
Box Jump Overs (24/20)

*Athletes get credit for a rep every 25 / 20m rowed		 436 reps
Performed as RX
Angelica Niñal 05/24/2015 CrossFit Pintados Victoria D. 5 rounds for time.

14 shoulder overhead (Advanced: 115lbs, Intermediate*: 73lbs, Novice: 53lbs)

80 single unders or 40 double unders**

33 abmat sit ups

*Womens As Prescribed weights and reps (Rx)

** Once you start a set with single unders (or double unders), you must stick with it until the next round.

Scaling Guide: 12 22 minutes		 21m 08s
Performed as RX
Johanna Nilsson 05/07/2015 Crossfit Ampthill None Strength

5 rounds: Every 2 minutes, perform:

-5x Strict Pull ups with a three second hold at the top.

-30 second handstand hold (Goal is unbroken) Wall Walk hold if not on kick ups.

WOD

-Run 400m

-10 front rack lunges

-Run 400m

-20m front rack lunges

-Run 400m

-30 front rack lunges

16 min cut off		 8m 56s
Workout Scaled
Angelica Niñal 05/07/2015 CrossFit Pintados Peter the Grape 7 min AMRAP

15 heavy Russian Kettlebell swings (Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg)

40 overhead plate lunge (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lbs)

15 push ups (Advanced: 15 reps, Intermediate*: 15 reps, Novice: 10 reps knees if needed- )

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds. Scale up the kb to 36/28 for an extra challenge.
 3 rounds 15 reps
Performed as RX
Johanna Nilsson 04/21/2015 Crossfit Ampthill Karen 1: Snatch You have 20 minutes to warm up to a pre-determined starting attempt. Once the 20 minutes is up, you have 3 attempts in the snatch to establish a max for the day. Do not attempt more than 3 snatches, as it is important to see what you are capable of when the pressure is on.



WOD


For time:
150 Wallball shots
RX 9/6 kg ball		 8m 31s
Performed as RX
Johanna Nilsson 04/13/2015 Crossfit Ampthill Nate
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swing

Scale as needed.		 11 rounds 4 reps
Workout Scaled
Angelica Niñal 04/06/2015 CrossFit Pintados Mint Condition In 3 minutes:

5 jerks (Advanced: 75kg, Intermediate*: 103lbs, Novice: 63lbs)

15 kettlebell sumo deadlift high pulls (Advanced: 70lbs, Intermediate*: 47.5kg, Novice: 20kg)

Then max wall balls with the remaining time (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)

Rest 1 minute.

4 rounds.

Record the total number of wall balls (DO NOT log jerk and SDHP reps on Beyond the Whiteboard. Just leave those blank.)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 80 140 reps. Scale up to 80/50 for the jerks and scale up the wall balls to 30lbs/10 foot and 20lb/10ft respectively if you scored (or know you will score) over 120 reps on this workout. It is also a good idea to scale up the jerk or wall ball weight if you get more than 70 reps your first two rounds! Doing more than 120-140 wall balls is NOT the goal of this workout (it will make you sore for days).		 94 reps
Performed as RX
Angelica Niñal 03/19/2015 CrossFit Pintados Evasion Cover as much distance as possible in 20 minutes running. You must perform at least 800m of running for the workout to be considered as prescribed.

Scaling Guide: 3600m 5000m		 3,200 m
Performed as RX
Angelica Niñal 03/09/2015 CrossFit Pintados Buffalo Soldier 14 minutes, with a 2 round rolling start.

No more than 2 rounds in the first 4 minutes (if you finish early, you must stop and wait)

16 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)

12 box jump (Advanced: 24in, Intermediate*: 20in, Novice: 12in) step ups allowed-

8 toes to bar (Novice: 16 sit ups)

Then AMRAP for the next 10 minutes. If you cannot complete two rounds in the first 4 minutes, then just keep going at the 4 minute mark and treat the whole like a standard 14 minute AMRAP.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds. Scale up the wall ball to 30/20lbs if you know youll be outside of the guide range.		 5 rounds 0 reps
Performed as RX
Angelica Niñal 03/03/2015 CrossFit Pintados Too Clever by Half 12 min AMRAP

10 clean and jerks (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 25kg)

15 abmat sit ups

30 dumbbell walking lunge one in each hand, arms at sides- (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up the c&j weight to 60/42.5 for an additional challenge.		 5 rounds 0 reps
Workout Scaled
Angelica Niñal 03/02/2015 CrossFit Pintados More Than A Feeling 7 min AMRAP

15 goblet squats (Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg)

Kipping Pull-ups (Advanced: 15 reps, Intermediate*: 10 reps, Novice: 5 reps with a band)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to chest to bars for a round or two (or more) for an additional challenge.		 5 rounds 0 reps
Performed as RX
Angelica Niñal 02/23/2015 CrossFit Pintados Fortunate Son 3 rounds for time.

12 front squats (Advanced: 60kg, Intermediate*: 42.5kg, Novice: 30kg)

12 burpee pull ups

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5 12 minutes. Scale up to OHS for an extra challenge (even for just the first round)!		 5m 53s
Performed as RX
Angelica Niñal 02/22/2015 CrossFit Pintados Russian Frenzy In 2 minutes:

15 heavy Russian kettlebell swings (Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg)

Then max repetitions of low sled push & high sled push 20 feet (Advanced: 80kg, Intermediate*: 40kg, Novice: +0lbs) Each sled push is 1 rep (out and back = 2 reps)

Rest 2 minutes

Repeat 15 kb swings and then max sled pushes in 2 min again.

Record total sled push reps.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 15 30 reps (remember that out and back = 2 reps)
 19 reps
Performed as RX
Angelica Niñal 02/19/2015 CrossFit Pintados Rockeater 9 min AMRAP

6 dumbbell thrusters (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

12 burpees

1 minute rest

(If you finish a round at 8:00 or later, the last rest is optional!)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds. Scale up the dumbbell thrusters to 55/30lbs if desired.		 5 rounds 0 reps
Performed as RX
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