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Athlete Date Sort Location Workout Name Description Results
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
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
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
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
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
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
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
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