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Athlete Date Sort Location Workout Name Description Results
Benjie Belotindos 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).		 97 reps
Workout Scaled
Benjie Belotindos 04/06/2015 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 37 reps
Performed as RX
Benjie Belotindos 04/04/2015 CrossFit Pintados Farmers Cardio With a partner, farmer carry (hands at your sides) 1 pair of dumbbells as far as possible in 5 minutes. Each partner must take turns carrying both at the same time (no splitting them up), and the partners must stick together as they move. Record total meters covered for your team (so go outside, but dont go too far from where you can hear the final time call).

If you want to take a more creative route, you can use something like gmap pedometer to measure your distance traveled.

Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs

Scaling Guide: 400 1000m, Scale Up: 65lbs/45lbs
 600 m
Performed as RX
Benjie Belotindos 03/24/2015 CrossFit Pintados Log Splitter 6 rounds for time (Novice: 5 rounds)

8 deadlifts (Advanced: 100kg, Intermediate*: 70kg, Novice: 42.5kg)

Ring dips (Advanced: 10 reps, Intermediate*: 5 reps, Novice: 5 fixed bar dips or band assisted ring dips)

12 lateral burpees over the barbell

1 minute rest

Scaling Guide: 10 18 minutes. Scale up deadlifts to 125/85 kg for an extra challenge.
 17m 50s
Workout Scaled
Benjie Belotindos 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		 3,750 m
Performed as RX
Benjie Belotindos 03/18/2015 CrossFit Pintados Moscow Makeover For time.

10,9,8,7,6,5,4,3,2,1

Russian Kettlebell swing (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)

Abmat sit up (butterfly)

Hand release push ups



Scaling Guide: 4 8 minutes. 9 minute cut off. For an additional challenge, scale up the kb weight to 88/70 and do clapping push-ups.		 3m 59s
Performed as RX
Benjie Belotindos 03/16/2015 CrossFit Pintados The Boys Be Home Again 7 min AMRAP

20 dumbbell thrusters (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

Then max rounds with the remaining time:

8 toes to bar

12 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 5 rounds. For an extra challenge, do the thrusters unbroken, and scale up the wall ball weight to 30lb/20lb.
 4 rounds 7 reps
Workout Scaled
Benjie Belotindos 03/16/2015 CrossFit Pintados The Boys Be Home Again 7 min AMRAP

20 dumbbell thrusters (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

Then max rounds with the remaining time:

8 toes to bar

12 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 5 rounds. For an extra challenge, do the thrusters unbroken, and scale up the wall ball weight to 30lb/20lb.
 4 rounds 19 reps
Workout Scaled
Benjie Belotindos 03/12/2015 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		 15m 30s
Workout Scaled
Benjie Belotindos 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.		 3 rounds 16 reps
Workout Scaled
Benjie Belotindos 03/08/2015 CrossFit Pintados Beautiful Avalanche 3 rounds for time.

10 dumbbell thrusters (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 8 minutes. Scale up the DB weight to 55 and 35lbs respectively.		 5m 44s
Workout Scaled
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