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Athlete	Date	Location	Workout Name	Description	Results
Angelica NiÃ±al	09/15/2014	CrossFit Pintados	Power Snatch	5 min AMRAP Power Snatch (Advanced: 42.5kg, Intermediate*: 30kg, Novice: 20kg)	44 reps Performed as RX
Eva Nocerino	09/01/2014	CrossFit Arioch	Loredo	6RFT 24 Air Squats 24 push-ups 24 walking lunges 400m run	35m 12s Workout Scaled
Eva Nocerino	08/29/2014	CrossFit Arioch	Tequila Montoya	3 RFT: 400m Run 21 Pull ups 12 Hang Squat Snatches, 95/65	25m 00s Workout Scaled
Angelica NiÃ±al	08/17/2014	CrossFit Pintados	Pirate Lizzy	For time. 21 15 9 21 ring dips (Intermediate: 12 res, Novice: 21 toe push ups) 400m run 15 ring dips(Intermediate: 8 reps, Novice: 15 toe push ups) 300m run 9 ring dips (Intermediate: 4 reps, Novice: 9 toe push ups) 200m run Womens As Prescribed weights and reps (Rx) Scaling Guide: 5 9 minutes	8m 25s Performed as RX
Angelica NiÃ±al	08/14/2014	CrossFit Pintados	Fran	Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups	8m 40s Workout Scaled
Angelica NiÃ±al	08/12/2014	CrossFit Pintados	Filthy Fifty	50 Box jumps (Advanced: 24, Intermediate:20 , Novice:12 ) 50 Jumping pull-ups, 50 Kettlebell swings (Advanced: 35lbs, Intermediate: 26lbs, Novice: 18lbs) Walking Lunge 50 steps, 50 Knees to elbows, 50 Push press (Advanced: 45lbs, Intermediate: 33lbs, Novice: 20lbs) 50 Hip extensions, 50 Wall ball (Advanced: 20lb/10ft, Intermediate:14lb/9ft , Novice: 10lb/8ft) 50 Burpees, 50 Double unders. *Womens Rx The movements can be completed in any order with the exception of the last THREE. Wall balls, burpees, and double unders (THE LAST THREE MOVEMENTS) will have to be done in order (and at the end) for the workout to be considered Rx. Scaling Guide: 35 minute cut off (see below or scale accordingly).	32m 59s Performed as RX
Angelica NiÃ±al	08/11/2014	CrossFit Pintados	Classic Street Fighter	5 rounds for time, 9 minute time cap. 12 heavy kettlebell swings (Advanced: 32kg, Intermediate: 24kg, Novice: 16kg) 40 double unders (Intermediate: 20 including attempts, Novice: 60 singles) *Womens As Prescribed weights and reps (Rx) Scaling Guide: 4 8 minutes. Scale up 88/60lb kb respectively.	8m 45s Performed as RX
Angelica NiÃ±al	08/10/2014	CrossFit Pintados	Strictly Sixes	7 min AMRAP 6 Db strict presses (Advanced: 35lbs, Intermediate: 20lbs, Novice: 15lbs) 6 Db front squats (same) 6 chin ups (Advanced: strict, Intermediate: kipping, Novice: band assisted) 60 bear crawl *Womens As Prescribed weights and reps (Rx) Scaling Guide: 3 7 rounds	4 rounds 1 reps Workout Scaled
Angelica NiÃ±al	08/06/2014	CrossFit Pintados	Almost a Dozen	For time. 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Single arm dumbbell shoulder to overhead switch arms as desired- (Advanced: 45lbs, Intermediate: 25lbs, Novice: 15lbs) Kettlebell Sumo Deadlift High Pull (Advanced: 70lbs, Intermediate: 53lbs, Novice: 35lbs) *Womens As Prescribed weights and reps (Rx) Scaling Guide: 4 9 minutes	5m 35s Workout Scaled
Angelica NiÃ±al	08/05/2014	CrossFit Pintados	Continuous burpee box jumps and pull ups	With a continuously running clock do one burpee box jump the first minute, two pull ups the second minute, three burpee box jumps the third minute, 4 pull ups the fourth minute. . . continue until you cannot do the number of burpee box jumps or pull ups in the allotted minute. Burpee Box Jump box height Advanced: 24, Intermediate: 20, Novice: 12 Pull up Advanced: chest to bar, Intermediate: kipping chin over bar, Novice: band assisted Record total number, and fraction of final round completed. *Womens As Prescribed weights and reps (Rx) Scaling Guide: 8 15 rounds	11 rounds 6 reps Workout Scaled
Angelica NiÃ±al	07/29/2014	CrossFit Pintados	Plow Blade	4 rounds for time. 5 overhead squats (Advanced: 52.5kg, Intermediate: 35kg, Novice: 25kg) 100m bumper plate farmer carry (Advanced:20kg , Intermediate: 10kg, Novice: 20lb dbs) 15 burpees* (Intermediate: 10 reps, Novice: 7 reps) 2 minutes rest *Womens As Prescribed weights and reps (Rx) Scaling Guide: 11 16 minutes. Scale up the OHS weight if necessary.	16m 38s Workout Scaled
Angelica NiÃ±al	07/28/2014	CrossFit Pintados	Hell in a Bucket	7 min AMRAP 800m run, then Max rounds in the remaining times. 10 toes to bar 40 double under Scaling Guide: 2 4 rounds	1 rounds 0 reps Workout Scaled
Angelica NiÃ±al	07/27/2014	CrossFit Pintados	DCF Team Tryout 2009.6	For time. 50 40 30 20 10 Double Under 10 8 6 4 2 Shoulder to overhead jerks- (Advanced: 70kg, Intermediate: 42.5kg, Novice: 25kg) Womens Rx Scaling Guide: 5 10 minutes	9m 25s Workout Scaled
Angelica NiÃ±al	07/21/2014	CrossFit Pintados	Craigs Secret Zone Diet	7 min AMRAP 10 knees to elbows (Advanced: 10 reps, Intermediate: 5 reps, Novice: 10 butterfly sit ups) 10 burpees Womens As Prescribed weights and reps (Rx) Scaling Guide: 3 7 rounds, Scale up: 1 bar muscle up at the beginning of each round, increasing by one rep each round.	5 rounds 0 reps Workout Scaled
Angelica NiÃ±al	07/18/2014	CrossFit Pintados	Momma Told Me	15 min AMRAP 6 Left arm kettlebell swings (Advanced: 24kg, Intermediate: 16kg, Novice: 12kg)* 6 Right arm kettlebell swings (same) 12 kipping pull-ups* (Intermediate: 6 reps, Novice: 6 with a band) 50 double unders (30 including attempts, 20 attempts) 1 minute rest Womens As Prescribed weights and reps (Rx) *Remember that these are only eyeball height, not American style. And keep the shoulder back in the socket, not rolled forward!	4 rounds 0 reps Performed as RX
Angelica NiÃ±al	07/16/2014	CrossFit Pintados	Rockaway Beach	For time 15 single arm db overhead squats left arm (Advanced: 45lbs, Intermediate: 30lbs, Novice: 15lbs) 15 toes to bar 15 single arm overhead squats right arm (same) 15 toes to bar 10 single arm overhead squats left arm (same) 10 toes to bar 10 single arm overhead squats right arm (same) 10 toes to bar 800m run Womens As Prescribed weights and reps (Rx) Scaling Guide: 9 15 minutes	12m 03s Workout Scaled
Donisha Newman	12/19/2013	None	None	Four push ups 25 meter crab walk Four buries 25 meter shuffle Four squats	8m 00s Performed as RX
Christa Newman	12/05/2013	Gym	Crossfiit #22	7 burpes 7 weight swings 7 squats	4 reps Performed as RX
Donisha Newman	12/05/2013	None	None	Seven squaws burpes weight swings,	8m 00s Performed as RX
Christa Newman	12/03/2013	Gym	Crossfit #21	4 push-ups Crabwalk 4 burpes Shuffle 4 squats	5 reps Performed as RX
Donisha Newman	12/03/2013	None	None	Four push ups 25 meter crab walk Four buries 25 meter shuffle Four squats	8m 00s Performed as RX
Christa Newman	11/21/2013	Gym	Cross fit #20	6 weight swings 6 push-ups 6 box jumps	8 rounds 0 reps Performed as RX
Donisha Newman	11/21/2013	None	None	Eight rounds Eight weights swings Six push ups Six box jumps	5m 00s Performed as RX
Christa Newman	11/19/2013	Gym	crossfir #19	10 box jumps 10 squats	13 reps Performed as RX
Donisha Newman	11/19/2013	None	None	Amrap Ten box jumps Ten squats	8m 00s Performed as RX

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