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Athlete Date Sort Location Workout Name Description Results
Angelica Niñal 01/11/2015 CrossFit Pintados Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 16m 45s
Workout Scaled
Angelica Niñal 12/14/2014 CrossFit Pintados Money For Nothing 7 min AMRAP

40 walking lunge

10 ring push-ups (Advanced: Rings touching Feet, Intermediate*: straps at 45 deg angle, Novice: regular push-ups)

100m sprint

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to db weighted lunges (25/15lbs, one in each hand) for an extra challenge.		 4 rounds 0 reps
Performed as RX
Angelica Niñal 11/30/2014 CrossFit Pintados Black Bear For time.

6 hang squat snatches (Advanced: 52.5kg, Intermediate*: 30kg, Novice: 35lb kb swing)

8 shoulder to overhead (Advanced: same, Intermediate*: same, Novice: 45lb bar)

10 deadlifts (Advanced: same, Intermediate*: same, Novice: 45lb bar)

12 burpees over the bar

6 hang squat snatches

8 shoulder to overhead

10 deadlifts

12 burpees over the bar

Rest 2 minutes, then repeat.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 11 17 min. Scale up to 60kg/37.5kg for an extra challenge.		 12m 05s
Workout Scaled
Angelica Niñal 11/19/2014 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 (Novice: 15 sit ups)

30 double unders

*Womens Rx

Scaling Guide: 1.5 3.5 rounds		 3 rounds 5 reps
Workout Scaled
Angelica Niñal 11/17/2014 CrossFit Pintados Y.E.G. Max Effort Please input your scores in the notes 16 kig Tabata for kettelbells (70) lbs
I minute: 30 push ups lbs
105 kg Deadlift lbs
Performed as RX
Angelica Niñal 11/17/2014 CrossFit Pintados Scissors for Lefty 7 min AMRAP

4 chin ups (Advanced: Strict, Intermediate*: kipping, Novice: band)

8 dumbbell strict press (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

12 dumbbell front squats (same)

*Womens Rx

Scaling Guide: 3 5 rounds		 3 rounds 2 reps
Performed as RX
Angelica Niñal 11/12/2014 CrossFit Pintados Kudra 6 min AMRAP

5 heavy thrusters (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 25kg)

5 sumo deadlift high pull (same)

5 20 lateral shuffles (down and back = 1 rep, touch ground with 1 hand)

*Womens Rx

Scaling Guide: 3 5 rounds

Scale up option: 60/40		 4 rounds 5 reps
Workout Scaled
Angelica Niñal 11/11/2014 CrossFit Pintados Astro Zombies 5 rounds for time.

5 overhead squat (Advanced: 60kg, Intermediate*: 40kg, Novice: 25kg)

10 pull ups (kipping)

15 lateral burpees over the bar

1 minute rest

*Womens Rx

Scaling Guide: 13 19 minutes

Scale up option: Weight (70/47.5) and the pull ups to c2b for an extra challenge.		 16m 01s
Workout Scaled
Angelica Niñal 11/10/2014 CrossFit Pintados Yolanda 3 Rounds for Time of.

10 Deadlifts @ 80% of your max
10 Over the Bar Burpees
200 meter run

Optional: 1 min rest after every round		 10m 08s
Performed as RX
Christina Nunez-Wood 11/07/2014 CrossFit DNR None 5 rounds
15 box jumps 20in
15 pull ups
15 wall balls 14lbs		 14m 36s
Performed as RX
Angelica Niñal 11/06/2014 CrossFit Pintados The Shrouded Horseman 7 min AMRAP

6 hang power snatches (Advanced: 42.5kg, Intermediate*: 30kg, Novice: 16kg kb swings)

100 bumper plate farmer carry (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 25lbs db)

*Womens Rx

Scaling Guide: 3-7 rounds

Scale up option: 60/42.5		 5 rounds 6 reps
Performed as RX
Angelica Niñal 11/05/2014 CrossFit Pintados Seven Spanish Angels 8 min AMRAP

Chest to bar pull up (Advanced: 8 reps, Intermediate*: 6 reps, Novice: 4 w/ band assist)

8 hang dumbbell squat clean thruster (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

50 single unders or 30 crossovers

*Womens Rx

Scaling Guide: 4 7 rounds		 3 rounds 7 reps
Workout Scaled
Angelica Niñal 11/03/2014 CrossFit Pintados Smugglers Cove mod 4 rounds for time.

8 strict press (Advanced: 42.5kg, Intermediate*: 25kg, Novice: 15kg)

200m run
100 OH plate walk (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lbs Db)

200m run
*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 12 18 minutes		 17m 32s
Performed as RX
Angelica Niñal 10/19/2014 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: 80 160 reps. Scale up: 30/20lb wall balls respectively.		 2h 6m 00s
Performed as RX
Angelica Niñal 10/12/2014 CrossFit Pintados Mississippi Mud 7 minutes.

10 bumper plate burpees (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lbs Dbs)

100m bumper plate farmer carry (Same)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds.		 3 rounds 8 reps
Performed as RX
Angelica Niñal 10/06/2014 CrossFit Pintados Bells and Boxes For max reps

1 minute max kettlebell swings (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

1 minute max box jumps (Advanced: 24in, Intermediate*: 20in, Novice: 12in)

1 minute max kettlebell swings (same)

1 minute max box jumps (same)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 50 120 reps- As many rounds as possible in minutes.		 87 reps
Performed as RX
Olivia Nash 10/03/2014 Shs Weight Fun 02 rounds 0 reps
Performed as RX
Olivia Nash 09/30/2014 None Workout 5 30 sec plank
30 sec hops		 9m 30s
Performed as RX
Angelica Niñal 09/30/2014 CrossFit Pintados El Camino 12 min AMRAP

5 power cleans (Advanced: 60kg, Intermediate*: 42.5kg, Novice: 25kg)

5 reps of one dumbbell hang power clean plus one hang squat clean (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

15 air squats

3 reps of 20 out and 20 back lateral shuffle with a line touch

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds		 4 rounds 0 reps
Performed as RX
Angelica Niñal 09/30/2014 CrossFit Pintados El Camino 12 min AMRAP

5 power cleans (Advanced: 60kg, Intermediate*: 42.5kg, Novice: 25kg)

5 reps of one dumbbell hang power clean plus one hang squat clean (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

15 air squats

3 reps of 20 out and 20 back lateral shuffle with a line touch

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds		 4 rounds 2 reps
Performed as RX
Angelica Niñal 09/28/2014 CrossFit Pintados Low Grade 7 min AMRAP

10 dumbbell push presses (Advanced:45lbs , Intermediate*: 30lbs, Novice: 20lbs)

40 foot bear crawl (20 out and 20 back)

20 abmat sit ups

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds
 3 rounds 10 reps
Performed as RX
Olivia Nash 09/28/2014 Shs Crossfit 5x through 30 second planks
30 second hops		 05 rounds 0 reps
Performed as RX
Angelica Niñal 09/24/2014 CrossFit Pintados For time 21 15 9

Sumo Deadlift High Pull (Advanced: 42.5kg, Intermediate*: 30kg, Novice: 20kg)

Overhead squat (same as above)

Scaling Guide: 4 9 minutes (Scale up option: 52.5kg and 35kg).		 6m 26s
Performed as RX
Olivia Nash 09/22/2014 Shs Weights None 02 rounds 0 reps
Performed as RX
Olivia Nash 09/20/2014 Shs Cross fit
5 rounds 0 reps
Performed as RX
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