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Athlete Date Sort Location Workout Name Description Results
Angelica Niñal 02/16/2015 CrossFit Pintados For What Its Worth 7 min AMRAP

8 ring push ups (Advanced*: rings near floor, straps vertical, Intermediate: rings set to near floor height, feet under anchor point, straps at 45 degree angle, Novice: rings set near waist height, rings at 45 deg angle).

8 dumbbell hang power cleans (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

100m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds. Scale up to ring dips for an extra challenge		 5 rounds 0 reps
Performed as RX
Angelica Niñal 02/11/2015 CrossFit Pintados 5 minutes of burpees 5 min AMRAP

At the top of each burpee, jump and touch a target 6 above your reach with both hands (ala the burpees in the 2012 and 2013 CrossFit Open).

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 40 110 reps. Scale up to a weight vest for an extra challenge 20lb/10lb		 54 reps
Performed as RX
Angelica Niñal 02/10/2015 CrossFit Pintados The Starting Line For time.

15 power snatches (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

400m run

10 power snatches

400m run

5 power snatches

400m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 8 12 minutes. Scale up the weights to 65/42.5 for an additional challenge.		 13m 45s
Workout Scaled
Angelica Niñal 02/09/2015 CrossFit Pintados Jade Talisman 6 min AMRAP

5 Left / 5 Right Single arm dumbbell strict press (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

5 Right / 5 Left single arm dumbbell overhead squats (same)

15 Open Style** box jumps (Advanced: 24in, Intermediate*: 20in, Novice: 12in)

*Womens As Prescribed weights and reps (Rx)

**A pause (showing control) at the top of each box jump is required. STEP UPS are allowed for this workout.

Scaling Guide: 3 6 rounds		 3 rounds 5 reps
Performed as RX
Sara Noisworthy 02/04/2015 None Cross fit 1 5 push up
5 sit ups
5 jumping jacks		 5m 00s
Performed as RX
Sara Noisworthy 02/04/2015 None None 10 push up
10 jumping jack
10 Sit ups 		5m 00s
Performed as RX
Sara Noisworthy 02/04/2015 None Cross fit 3 10 squats
10 sit ups
10 push ups		 5m 00s
Performed as RX
Sara Noisworthy 02/04/2015 None Cross fit 4 5 push ups
5 weight wrings
5 jump ropes		 5m 00s
Performed as RX
Sara Noisworthy 02/04/2015 None 5 cross fit 10 push ups
10 squats
10 jump ropes		 5m 00s
Performed as RX
Angelica Niñal 02/04/2015 CrossFit Pintados Evasion Cover as much distance as possible in 20 minutes. Run in any splits youd like. A minimum of 800m of running must be performed.

Scaling Guide: 1800 5000m. If you walk part of the runs, it is considered scaling.		 2400.00 mi
Workout Scaled
Angelica Niñal 02/03/2015 CrossFit Pintados Rainy Day For time.

10 8 6 4 2 Handstand push-ups (Advanced: head to floor, Intermediate*: 1 abmat, Novice: two hand db strict press with a challenging weight)

2 round trip sled pushes 20 feet after each set of HSPU (Advanced: 80kg, Intermediate*: 40kg, Novice: 20kg)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 minutes. Scale up to deficit or head to floor HSPU (ladies) for an extra challenge.		 5m 38s
Performed as RX
Angelica Niñal 02/03/2015 CrossFit Pintados Rainy Day For time.

10 8 6 4 2 Handstand push-ups (Advanced: head to floor, Intermediate*: 1 abmat, Novice: two hand db strict press with a challenging weight)

2 round trip sled pushes 20 feet after each set of HSPU (Advanced: 80kg, Intermediate*: 40kg, Novice: 20kg)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 minutes. Scale up to deficit or head to floor HSPU (ladies) for an extra challenge.		 5m 39s
Performed as RX
Angelica Niñal 02/03/2015 CrossFit Pintados Rainy Day For time.

10 8 6 4 2 Handstand push-ups (Advanced: head to floor, Intermediate*: 1 abmat, Novice: two hand db strict press with a challenging weight)

2 round trip sled pushes 20 feet after each set of HSPU (Advanced: 80kg, Intermediate*: 40kg, Novice: 20kg)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 minutes. Scale up to deficit or head to floor HSPU (ladies) for an extra challenge.		 5m 39s
Performed as RX
Angelica Niñal 02/03/2015 CrossFit Pintados Rainy Day For time.

10 8 6 4 2 Handstand push-ups (Advanced: head to floor, Intermediate*: 1 abmat, Novice: two hand db strict press with a challenging weight)

2 round trip sled pushes 20 feet after each set of HSPU (Advanced: 80kg, Intermediate*: 40kg, Novice: 20kg)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 minutes. Scale up to deficit or head to floor HSPU (ladies) for an extra challenge.		 5m 39s
Performed as RX
Angelica Niñal 01/28/2015 CrossFit Pintados DCF Newbie 8 min AMRAP

400m run

Then max rounds in the remaining time:

10 kipping pull ups

20 push ups

30 sit ups

40 air squats

Scaling Guide: 1 3 rounds		 1 rounds 18 reps
Performed as RX
Angelica Niñal 01/27/2015 CrossFit Pintados Road Warriors Now Recruiting 13 min AMRAP

30 left hand suitcase dumbbell lunges (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

16 dumbbell power snatches (alternate as necessary) same weight

30 right hand suitcase dumbbell lunges same weight

300m row

1 minute rest**

*Womens Rx

**If you finish your last round after minute 12, you have the option to go ahead and start another round before the 13 minute mark! (skip the last rest)

Scaling Guide: 3 5 rounds. Scale up: Hold the dumbbell overhead.		 3 rounds 5 reps
Performed as RX
Angelica Niñal 01/26/2015 CrossFit Pintados Bittersweet Memories 7 min AMRAP

3, 6, 9, 12 Wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)

5 toes to bar (between every set of wall ball do 5 t2b, no matter what set of wall balls you are on).

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 70 150 reps. Scale up: 30/20lb wall balls respectively.		 118 rounds 0 reps
Performed as RX
Angelica Niñal 01/25/2015 CrossFit Pintados CrossFit Open 11.1 Cut in Half 5 min AMRAP

30 double Unders * (Intermediate: 15, Novice: 60 single unders)

15 power snatches (Advanced: 35 kg, Intermediate*: 25 kg, Novice: 16 kb swings)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds. Scale up: Do the 10 min version (the original 11.1 workout).		 2 rounds 0 reps
Performed as RX
Tara Napolillo 01/24/2015 2015 Wicked Winter Showdown Switchoff 6 Rounds for time of:
Row 500m/400m
30 Box Jumps 24		 11m 40s
Performed as RX
Tara Napolillo 01/24/2015 2015 Wicked Winter Showdown Slam Dunk 20 Minute AMRAP
6 Lateral Barbell Burpees
12 Alternating Front Rack Lunges 95#/65#
18 Slam Balls 50#/30#
24 Heavy Jump Ropes

This event will be performed as a relay. Each teammate must complete the entire round before the next teammate starts their round. 		7 rounds 36 reps
Performed as RX
Angelica Niñal 01/21/2015 CrossFit Pintados 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.		 3 rounds 0 reps
Workout Scaled
Angelica Niñal 01/20/2015 CrossFit Pintados Martinez Madness 14 min AMRAP

10 power snatch (Advanced: 42.5kg, Intermediate*: 30kg, Novice: 16kg kb swing)

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

14 deadlifts (same as above)

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up the barbell (60/37.5) for an additional challenge if desired.		 2 rounds 12 reps
Workout Scaled
Angelica Niñal 01/14/2015 CrossFit Pintados Kodiak Bear For time. 18 minute time cap.

10 hang power snatches (Advanced: 115lbs, Intermediate*: 73lbs, Novice: 53lbs)

15 overhead squats (same as above)

20 clean and jerks (same as above)

20 burpees

2 minutes rest

Repeat. Record total time (including the rest)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 13 16 minutes.		 14m 01s
Workout Scaled
Angelica Niñal 01/13/2015 CrossFit Pintados Small Sprocket 8 min. AMRAP

15 dumbbell thrusters (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

30 double unders (Intermediate: count attempts, Novice: 30 single unders)

15 toes to bar (Advanced*: 15 reps, Intermediate: 10 reps, Novice: 5 reps)

30 double unders (same as above)

*Womens Rx

Scaling Guide: 3 5 rounds		 1 rounds 25 reps
Workout Scaled
Angelica Niñal 01/12/2015 CrossFit Pintados Drop the Clutch 1 shoulder to overhead (Advanced: 60kg, Intermediate*: 35kg, Novice: 25kg)

1 round trip shuttle run (20 out and back, each round trip counts as one rep)

2 shoulder to overhead, 2 round trip shuttle runs

3 shoulder to overhead, 3 round trip shuttle runs

Etc.

As many repetitions as possible in 6 minutes (count total reps and log that). Remember that each round trip shuttle run counts as one rep for this workout.

Scaling Guide: 30 100 reps. Scale up: 70kg/42.5kg		 59 reps
Performed as RX
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