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Athlete Date Sort Location Workout Name Description Results
Charisse Marionne Osmeña 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.		 4 rounds 16 reps
Workout Scaled
Charisse Marionne Osmeña 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 30s
Workout Scaled
Charisse Marionne Osmeña 01/06/2015 CrossFit Pintados Pintados 12 days of Christmas For Time
*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Kb SDHP, then 1 Kb SDHP + 2 HSPU, then 1 Kb SDHP + 2 HSPU + 3 Burpees, etc.

The WOD is complete when the 12 oz. of Beer is finished.

1- Kb SDHP (32/24*/16)
2- HSPU or Db Shoulder to over head (45/25*/15)
3- Burpee
4- Russian Kb Swing (same)
5- Toes to Bar or Sit-ups
6- Goblet Squat (same Kb)
7- Push ups
8- Box Jumps (24"/20"*)
9- Db Snatch (same)
10- Lunges w/ Db in each hand
11- Double Unders
12- oz. of Beer
*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 20 35 minutes		 24m 43s
Workout Scaled
Charisse Marionne Osmeña 01/05/2015 CrossFit Pintados Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 5m 41s
Workout Scaled
Charisse Marionne Osmeña 01/05/2015 CrossFit Pintados Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 5m 41s
Workout Scaled
Charisse Marionne Osmeña 01/04/2015 CrossFit Pintados Shoot to Thrill 6 min AMRAP

4 dumbbell power snatch Left hand (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

4 dumbbell shoulder press strict- Left hand (same)

4 dumbbell power snatch Right hand (same)

4 dumbbell shoulder press strict- Right hand (same)

6/4 chest to bar pull ups (Advanced: 6 reps, Intermediate*: 4 reps, Novice: 4 band pull ups)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to 55/30lbs and 6/6 pull ups.		 6 rounds 0 reps
Workout Scaled
Charisse Marionne Osmeña 01/02/2015 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.		 3 rounds 4 reps
Performed as RX
Charisse Marionne Osmeña 12/16/2014 CrossFit Pintados CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 66 reps
Workout Scaled
Charisse Marionne Osmeña 12/15/2014 CrossFit Pintados Hopalong Cassidy 1 minute each for maximum repetitions. 2 rounds (no resting between rounds):

Single arm dumbbell overhead squat (Advanced: 45lb, Intermediate*: 35lb, Novice: 25lb) -switch arms at will-

High box jump (Advanced: 28, Intermediate*: 24, Novice: 20)

Renegade row (same as OHS)

*Womens Rx

** Start on whichever exercise you want but do them in order (if you start on box jumps, youll end on DB OHS.

Scaling Guide: 70 120 reps		 113 reps
Workout Scaled
Charisse Marionne Osmeña 12/14/2014 CrossFit Pintados Money For Nothing 7 min AMRAP

40 walking lunge

10 ring push-ups (Advanced: Rings touching Feet, Intermediate*: straps at 45 deg angle, Novice: regular push-ups)

100m sprint

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to db weighted lunges (25/15lbs, one in each hand) for an extra challenge.		 5 rounds 40 reps
Performed as RX
Charisse Marionne Osmeña 11/26/2014 CrossFit Pintados Wild Pack of Dogs 14 min AMRAP

6 power snatches (Advanced: 60kg, Intermediate*: 40kg, Novice: 25kg)

30 double unders

10 ground to overhead (same)

30 double unders

100 bumper plate farmers carry (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lbs)

30 double unders

*Womens Rx

Scaling Guide: 2 4 rounds.		 3 rounds 67 reps
Workout Scaled
Charisse Marionne Osmeña 11/25/2014 CrossFit Pintados Flatline 6 min AMRAP

8 dumbbell burpee clusters (Advanced: 30lbs, Intermediate*: 20lbs, Novice: 15lbs)

60 bear crawl (30 out, 30 back)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 4 rounds.		 3 rounds 1 reps
Performed as RX
Charisse Marionne Osmeña 11/23/2014 CrossFit Pintados Peter and the grape 7 min AMRAP

15 heavy Russian kettlebell swings (Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg)

40 Oh plate lunge (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lb db)

Push ups (Advanced: 15 reps, Intermediate*: 12 reps, Novice: 6 reps)

*Womens Rx

Scaling Guide: 2.5 6 rounds		 4 rounds 0 reps
Workout Scaled
Charisse Marionne Osmeña 11/20/2014 CrossFit Pintados Tabata Sled Pushes Part Deux 20 seconds on, 10 seconds rest, 8 rounds (4 minutes total).

Record total repetitions of 20 low, 20 high sled push, operating in the Tabata framework. Each direction equals one rep (one round trip is two reps).

Advanced: +60kg

Intermediate*: 40kg
Novice: 20kg
*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 16 30 reps		 24 reps
Performed as RX
Charisse Marionne Osmeña 11/10/2014 CrossFit Pintados Yolanda 3 Rounds for Time of.

10 Deadlifts @ 80% of your max
10 Over the Bar Burpees
200 meter run

Optional: 1 min rest after every round		 8m 04s
Performed as RX
Charisse Marionne Osmeña 11/05/2014 CrossFit Pintados Diesel Power 17 min AMRAP

7 heavy power clean (Advanced: 70kg, Intermediate*: 42.5kg, Novice: 25kg)

Ring dips (Advanced: 7 reps, Intermediate*: 4 reps, Novice: 7 push ups)

14 bumper plate burpees (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lbs)

400m run

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 4 rounds.		 2 rounds 28 reps
Workout Scaled
Charisse Marionne Osmeña 11/05/2014 CrossFit Pintados Seven Spanish Angels 8 min AMRAP

Chest to bar pull up (Advanced: 8 reps, Intermediate*: 6 reps, Novice: 4 w/ band assist)

8 hang dumbbell squat clean thruster (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

50 single unders or 30 crossovers

*Womens Rx

Scaling Guide: 4 7 rounds		 3 rounds 42 reps
Workout Scaled
Charisse Marionne Osmeña 11/02/2014 CrossFit Pintados Hot Bronze 3 rounds for time.

10 back squats cleaned from the floor (Advanced: 70kg, Intermediate*: 42.5kg, Novice: 30kg)

10 burpees

200m run

1 minute rest		 10m 33s
Workout Scaled
Charisse Marionne Osmeña 10/23/2014 CrossFit Pintados Skull & Crossbones For time.

Run (Advanced: 1200m, Intermediate*: 1000m, Novice: 800m)

then 4 rounds of:

Handstand push ups (Advanced: 10 head to floor, Intermediate*: 6 head to floor, Novice: 6 db strict press)

12 toes-to-bar

14 russian kb swings (Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 16 25 minutes		 14m 31s
Workout Scaled
Charisse Marionne Osmeña 10/20/2014 CrossFit Pintados Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 15 rounds 0 reps
Workout Scaled
Charisse Marionne Osmeña 10/19/2014 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: 80 160 reps. Scale up: 30/20lb wall balls respectively.		 1h 41m 00s
Workout Scaled
Charisse Marionne Osmeña 10/16/2014 CrossFit Pintados Whole Lotta Love 12 min AMRAP

20 one armed kettlebell swings -10left, 10right-(Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

10 Up and over box jumps (Advanced: 28, Intermediate*: 24, Novice: 20 step overs)

5 strict chin ups (Intermediate*: 3 strict chins, Novice: chin ups using a band)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds.		 6 rounds 30 reps
Workout Scaled
Charisse Marionne Osmeña 10/13/2014 CrossFit Pintados Fight Gone Bad (modified) Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Sled Pull

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 201 reps
Performed as RX
Charisse Marionne Osmeña 10/12/2014 CrossFit Pintados Mississippi Mud 7 minutes.

10 bumper plate burpees (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lbs Dbs)

100m bumper plate farmer carry (Same)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds.		 3 rounds 8 reps
Performed as RX
Charisse Marionne Osmeña 10/09/2014 CrossFit Pintados 2008 CrossFit Games Burpee Deadlift 5 rounds for time.

5 deadlifts (Advanced: 125kg, Intermediate*: 85kg, Novice: 52.5kg)

10 burpees

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 minutes (7 min time cap). This should be a short sprint! When in doubt go lighter on the deadlifts. Realistically, you should only go Rx if you your 1rep max Deadlift is above 175 and 110 respectively).		 05m 050s
Workout Scaled
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