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Athlete Date Sort Location Workout Name Description Results
Dave Arcaya 09/08/2015 CrossFit Pintados Siberian Dancing Bear 7 minutes.

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

50 bear crawl

15 abmat sit ups

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 7 rounds		 4 rounds 10 reps
Performed as RX
Dave Arcaya 08/16/2015 CrossFit Pintados Road Trip For time

15 squat snatch (Advanced:42.5kg , Intermediate*: 30kg, Novice: 16kg kb swing)

800m run

20 clean and jerks (same)

600m run

25 deadlifts (same)

400m run

Scaling Guide: 11 20 minutes		 17m 03s
Workout Scaled
Dave Arcaya 08/11/2015 CrossFit Pintados MudShark 7 min AMRAP

3/3, 6/6, 9/9etc

Wall balls (Advanced: 10ft/20lbs, Intermediate*: 9ft/14lbs, Novice: 8ft/10lbs)

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

*Womens As Prescribed weights and reps (Rx)		 99 reps
Performed as RX
Dave Arcaya 08/06/2015 CrossFit Pintados Renegade Rock and Roll 6 min AMRAP

6 dumbbell hang power cleans to jerk (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

40 overhead dumbbell walk (same)

6 dumbbell renegade rows (alternating hands, 6 total reps) See video below-

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5 10 rounds Coaching Tips: Use the hook grip on the dumbbells. Keep the abs tight when doing the OH dumbbell walks.		 3 rounds 0 reps
Performed as RX
Dave Arcaya 05/10/2015 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 07s
Performed as RX
Dave Arcaya 05/10/2015 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 07s
Performed as RX
Dave Arcaya 04/26/2015 CrossFit Pintados Grey Resolve 7 min AMRAP

6 high box jumps (Advanced: 30in, Intermediate*: 28in, Novice: 20in)

12 goblet squats (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

12 sumo deadlift high pull (Same)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds. Scale up to pistols (un-weighted, 12 total, alternating) and 32/24kg SDHP for an extra challenge.
 3 rounds 13 reps
Workout Scaled
Dave Arcaya 04/23/2015 CrossFit Pintados Tunnel of Love 8 min AMRAP

50m overhead plate walk (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lbs)

5 bumper plate burpees (same)

200m Run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 1 3.5 rounds
 3 rounds 3 reps
Performed as RX
Dave Arcaya 04/16/2015 CrossFit Pintados Road Trip For time.

15 squat snatch (Advanced:95lbs , Intermediate*: 63lbs, Novice: 35lb kb swing)

800m run

20 clean and jerks (same)

600m run

25 deadlifts (same)

400m run

Scaling Guide: 9 17 minutes. Scale up to 135/93 for an additional challenge.		 20m 02s
Workout Scaled
Dave Arcaya 04/14/2015 CrossFit Pintados The Shed For time.

3 rope climbs* (Intermediate: 2 rope climbs, Novice: 6 rope lay downs)

600m row/run

30 overhead squat (Advanced: 42.5, Intermediate*: 25, Novice: 15)

600m run (run the 400m loop, then the 200m loop)

30 right arm, 30 left arm dumbbell overhead walking lunge (Advanced: 45lb, Intermediate*: 30lb, Novice: 15lbs)

16 HSPU (Intermediate*: 2 abmats, Novice: decline push ups with toes on box)

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

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

Scaling Guide: 25 minute cutoff, it would be wise to scale it so that you plan on finishing around 18-22 minutes. Scale up option 5 rope climbs, 1000m row, 26 HSPU (ladies do 16 head to floor), 50 box jumps, 24kg kb swing. . . same time limit.		 25m 00s
Workout Scaled
Dave Arcaya 03/31/2015 CrossFit Pintados MotoCrossFit For time.

10 high box jumps (Advanced: 30in, Intermediate*: 24in, Novice: 20in)

400m run

8 high box jumps

200m run

6 high box jumps

100m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3:30 7 minutes. Scale up to a 100m sandbag run on the last round.		 5m 34s
Performed as RX
Dave Arcaya 03/30/2015 CrossFit Pintados Blitzkrieg Bop 7 min AMRAP

800m run

Then max rounds with the remaining time:

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

8 Knees to elbows

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 4 rounds. Scale up to 30/20lb wall ball for an additional challenge.
 2 rounds 1 reps
Workout Scaled
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