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Athlete Date Sort Location Workout Name Description Results
Benjie Belotindos 10/08/2015 CrossFit Pintados Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 16 rounds 4 reps
Performed as RX
Benjie Belotindos 10/05/2015 CrossFit Pintados Rock the Boat 9 min AMRAP

200m Run

12 burpees

10 knees to elbows

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds.		 3 rounds 0 reps
Performed as RX
Benjie Belotindos 10/04/2015 CrossFit Pintados 57 Chevy For time.

15 deadlifts (Advanced: 135lbs, Intermediate*: 95lbs, Novice: 65lbs)

200m run

15 front squats (same)

800m run

15 front squats

400m run

15 deadlifts

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 9 15 minutes. Scale up to axle deadlifts and squats at 155/105lbs (most axles are 15lbs)		 12m 19s
Workout Scaled
Benjie Belotindos 08/25/2015 CrossFit Pintados Decreasing Helen For Time.

600m Run

30 KB Swings (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

18 Pull Ups

400m Run

21 KB Swings (Same)

12 Pull Ups

200m Run

12 KB Swings (Same)

6 Pull Ups

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 9 13 minutes		 15m 49s
Performed as RX
Benjie Belotindos 08/24/2015 CrossFit Pintados Goldfish Trombone 6 min AMRAP

10 reps of 4ft broad jumps

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

30ft walking lunge (un-weighted)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds		 3 rounds 13 reps
Performed as RX
Benjie Belotindos 07/27/2015 CrossFit Pintados Boulder Dash 6 min AMRAP

5 db squats (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

7 toes-to-bar

100m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds.		 4 rounds 5 reps
Performed as RX
Benjie Belotindos 07/23/2015 CrossFit Pintados Filthy 60 For total reps.

For one minute complete as many reps of each of the following exercises. Rest one minute between each exercise. Complete each exercise in order.

Count total reps of each and post to comments along with grand total.

Box jumps, (Advanced*: 24, Intermediate: 20, Novice: 12)

Jumping pull-ups,

Kettlebell swings, (Advanced: 16kg, Intermediate*: 12kg, Novice: 8kg)

Walking Lunge count steps,

Knees to elbows,

Push press, (Advanced*: 20kg, Intermediate: Women's Bar, Novice: 10lb dumbbells)

Back extensions,

Wall ball shots, (Advanced: 20lb/10, Intermediate*: 14lb/10, Novice: 10lb/8)

Burpees

Double unders

If there is not enough equipment, 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.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 300 500 reps		 329 reps
Performed as RX
Benjie Belotindos 07/20/2015 CrossFit Pintados Stomp For time.

10 Thrusters (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 25kg)

50 Double Unders* (Intermediate: reps count attempts, Novice: single unders with a double under attempt every 5th rep = 5 reps)

8 Thrusters

40 Double Unders

6 Thrusters

30 Double Unders

4 Thrusters

20 Double Unders

2 Thrusters

10 Double Unders

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 10 minutes. Scale up to 62.5kg/42.5kg for an additional challenge
8m 32s
Workout Scaled
Benjie Belotindos 05/25/2015 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		 17m 40s
Workout Scaled
Benjie Belotindos 05/22/2015 CrossFit Pintados Half Murph For time.

800m run, then: 10 rounds for time

5 pull ups

10 push ups

15 squats

Then:

800m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 15 30 minutes.		 28m 43s
Performed as RX
Benjie Belotindos 05/21/2015 CrossFit Pintados AVAST Matey! For time.

25 kettlebell swings (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

10 supine ring rows

400m Run
10 supine ring rows

25 kettlebell swings

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 minutes. Scale up to 32/24 on the kettlebell swings for an extra challenge.		 5m 14s
Performed as RX
Benjie Belotindos 05/17/2015 CrossFit Pintados Bad Moon Rising 7 min AMRAP

4 strict pull ups weighted with dumbbell (Advanced: 25lbs, Intermediate*: 10lbs, Novice: smallest band possible)

10 burpees

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds. Scale up the pull ups to 45/20lbs for an extra challenge.
 5 rounds 6 reps
Performed as RX
Benjie Belotindos 05/16/2015 CrossFit Pintados V8 on the Track 12 min AMRAP, with a Rolling Start

In 4 minutes perform no more than 2 rounds of:

8 overhead squats (Advanced: 42.5kg, Intermediate*: 30kg, Novice: front squat 25kg)

8 clean and jerks (same)

100m run

Then with the remaining time perform as many rounds as possible (and include the first two rounds in your score).

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 7 rounds (including the first two rounds of the rolling start). If you dont finish the first 2 rounds in the 4 min rolling start, just keep going and treat the entire workout as just a regular 12 min AMRAP. Scale up to 135/83 for an extra challenge (if you can OHS 185/123)		 4 rounds 0 reps
Workout Scaled
Benjie Belotindos 05/15/2015 CrossFit Pintados Pea Gravel 7 min AMRAP

100m sandbag carry (Advanced: 30kg, Intermediate*: 20kg, Novice: 10kg)**

Then Max rounds in the remaining time:

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

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

*Womens Rx

**Alternatively, 45lb/30lb dumbbell farmer carries can be used.

Scaling Guide: 3 7 rounds		 4 rounds 2 reps
Workout Scaled
Benjie Belotindos 05/11/2015 CrossFit Pintados 400m Run Repeats 400m run

Rest as needed (2-4 minutes)

400m run

Try and set a personal record (PR)!

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: Advanced: sub 1:30, Intermediate*: between 1:31 and 1:50, Novice: 1:50+		 3m 16s
Workout Scaled
Benjie Belotindos 05/09/2015 CrossFit Pintados Tractor Trailer For time.

10 9 8 7 6 5 4 3 2 1

Back Squat (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 30kg)

Supine Ring Row (Advanced: 10 reps, Intermediate*: 10 reps, Novice: 5-5-4-4-etc)

Dumbbell Ground to Overhead (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 12 20 minutes.		 19m 03s
Workout Scaled
Benjie Belotindos 05/08/2015 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 19 reps
Performed as RX
Benjie Belotindos 05/07/2015 CrossFit Pintados Back in Black 3 rounds for time.

5 power cleans (Advanced: 70kg, Intermediate*: 47.5kg, Novice: 30)

10 toes to bar

200m sprint

5 power cleans (same)

10 toes to bar

200m sprint

1 minute rest

Scaling Guide: 10 18 minutes.		 18m 09s
Workout Scaled
Benjie Belotindos 05/05/2015 CrossFit Pintados Astro Zombies Astro Zombies 5 rounds for time.

5 overhead squats (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

10 kipping pull ups

15 burpees over the bar face the bar each jump, no lateral jumping

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 11 18 minutes. Scale up the weight (70/47.5) and the pull ups to c2b for an extra challenge.		 16m 36s
Workout Scaled
Benjie Belotindos 05/04/2015 CrossFit Pintados Desertsnake 7 min AMRAP

800m Run

100 Double unders (Advanced*: 100 reps, Intermediate: 50 including attempts, Novice: 4 singles, 1 DU attempt, 20 times)

MAX single arm dumbbell hang power snatch (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs) Alternate as desired, but you must end with equal numbers on both hands +/- 1 rep.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 30 100 reps. Scale up the dumbbell to 53/35lb kbs for an additional challenge.		 22 reps
Workout Scaled
Benjie Belotindos 05/02/2015 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.		 4 rounds 1 reps
Performed as RX
Benjie Belotindos 04/30/2015 CrossFit Pintados Stiff Upper Lip 3 rounds for time.

15 chest to bar pull ups (Advanced*: 15 reps, Intermediate: 10 reps, Novice: 10 band assisted)

20 box jumps (Advanced: 24, Intermediate*: 20, Novice: 12)

400m Run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 10 18 minutes. Scale up to 8 bar muscle ups per round for an additional challenge.
 17m 03s
Workout Scaled
Benjie Belotindos 04/14/2015 CrossFit Pintados Dumbbell Fran For time (10min time cap)

21 15 9

Dumbbell thruster (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

Kipping pull up (Advanced*: full reps, Intermediate: 12-9-6, Novice: 12-9-6 ring row)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 8 minutes. The time cap is only in case you vastly underestimate this workout. This is a HARD CUTOFF (not flexible).		 7m 07s
Workout Scaled
Benjie Belotindos 04/09/2015 CrossFit Pintados Wishful Thinking 12 min AMRAP

1, 2, 3, 4 etc

Power clean (Advanced: 70kg, Intermediate*: 42.5kg, Novice: 25kg)

1, 2, 3, 4 etc

Left then Right pistol (Novice: sit onto a box and then stand up using only one leg, adjust box height accordingly) Perform 1 left then 1 right, then 2 left, 2 right etc.

10, 20, 30, 40 etc

Single Unders or Crossovers**

*Womens As Prescribed weights and reps (Rx)

**For crossover reps (cross arms = one rep, uncross arms = another rep) subtract 10 reps after the first set: so round one do 10, then round two do 10, then 20, 30, etc. Stick with crossovers for the whole round once you start using them for that round, but feel free to go to singles if you lose them midway through the workout.

Scaling Guide: 5 ? rounds. Scale up to 82.5 and 50 if you know you are going to get past round 8 or so.

 7 rounds 0 reps
Workout Scaled
Benjie Belotindos 04/09/2015 CrossFit Pintados Burnt Reputation 7 min AMRAP

5 left / 5 right single arm dumbbell power snatches (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

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

*Womens As Prescribed weights and reps (Rx)



Scaling Guide: 3 7 rounds. Scale up the db to 65/40lbs and the box to 30/24 for an extra challenge.		 4 rounds 7 reps
Workout Scaled
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