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Athlete Date Sort Location Workout Name Description Results
Angelica Niñal 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 Niñal 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 Niñal 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 Niñal 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 Niñal 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 Niñal 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 Niñal 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 Niñal 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 Niñal 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 Niñal 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 Niñal 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 Niñal 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
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