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Athlete Date Sort Location Workout Name Description Results
Dave Arcaya 05/03/2016 CrossFit Pintados Frodo For Time

10 Left Single Arm KB Swings (Performance: 16kg, Athletic*: 12kg, Health: 8kg)

10 Right Single Arm KB Swings (Same)

10 Left Single Arm Overhead Squats (Same, Health: KB Front Rack Squat)

10 Left Single Arm KB Swings (Performance: 16kg, Athletic*: 12kg, Health: 8kg)

10 Right Single Arm KB Swings (Same)

10 Right Single Arm Overhead Squats (Same, Health: KB Front Rack Squat)

800m Run		 6m 44s
Performed as RX
Dave Arcaya 05/01/2016 CrossFit Pintados Eclipse 7 Minute AMRAP

7 Kipping Pull Ups (Performance: 7, Athletic*: 5, Health: 5 with a band)

7 DB Hang Power Cleans (Performance: 45lbs, Athletic*: 30lbs, Health: 20lbs)

7 DB Thrusters (Same)

15 Bear Crawl Out and Back		 4 rounds 4 reps
Workout Scaled
Dave Arcaya 04/26/2016 CrossFit Pintados Firebird Trans Am 15 Minute AMRAP with a Rolling Start.

Rolling Start: In 5 minutes, perform no more than 2 rounds of

8 power snatches (Performance: 95lbs, Athletic*: 65lbs, Health: 35lb kettlebell swing)

8 toes to bar

16 box jumps (Performance: 24in, Athletic*: 20in, Health: 12in)

100m bumper plate farmer carry (Performance: 45lb, Athletic*: 25lb, Health: 25lb db)

If you finish 2 rounds in under five minutes wait until the 5 minute mark to continue. If you did not finish 2 rounds during the Rolling Start, continue on and complete as many rounds as possible until the 15 minute mark.

Log TOTAL rounds including the 2 rounds (or partial rounds) completed during the Rolling Start for the entire 15 minutes.		 3 rounds 5 reps
Performed as RX
Dave Arcaya 04/24/2016 CrossFit Pintados Diesel Power 17 Minute AMRAP

7 Heavy Power Cleans (Performance: 155lbs, Athletic*: 95lbs, Health: 55lbs)

Ring dips (Performance: 7 reps, Athletic*: 4 reps, Health: 7 push ups {No Band Dips!})

14 bumper plate burpees (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)

400m run

1 minute rest		 3 rounds 0 reps
Workout Scaled
Dave Arcaya 04/14/2016 CrossFit Pintados Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 10m 15s
Performed as RX
Dave Arcaya 02/21/2016 CrossFit Pintados Copperhead 7 minutes.

10 deadlifts (Performance: 205lbs, Athletic*: 125lbs, Health: 85lbs)

OR

10 axle deadlifts with double overhand grip (Performance: 185lbs, Athletic *: 95lbs, Health: 65lbs)

15 box step ups (Performance: 24, Athletic*: 20, Novice: 12) OR 15 pistols

10 bar facing burpees		 2 rounds 1 reps
Workout Scaled
Dave Arcaya 02/16/2016 CrossFit Pintados Short and Heavy 11.5 10 minutes.

5 power cleans (Performance: 155lbs, Athletic*: 105lbs, Health: 65lbs)

10 toes to bar

15 wall balls (Performance: 20lbs/10, Athletic*: 14lbs/9, Health: 10lbs/8)		 3 rounds 4 reps
Workout Scaled
Dave Arcaya 02/11/2016 CrossFit Pintados Tabata Sled Pushes Part Deux 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).		 28 reps
Performed as RX
Dave Arcaya 02/09/2016 CrossFit Pintados Bone Rattler 6 minutes.

3 dumbbell hang squat cleans (Performance: 45lbs, Athletic*: 30lbs, Health: 20lbs)

3 dumbbell hang power cleans (same)

12 box jumps (Performance: 24, Athletic*: 20, Health: 20 step ups)		 4 rounds 1 reps
Performed as RX
Dave Arcaya 02/04/2016 CrossFit Pintados Scurvy 3 rounds for max reps.

90 second max 20' shuttle run
90 second rest		 120 reps
Performed as RX
Dave Arcaya 02/02/2016 CrossFit Pintados Tire Iron For time.

20 Kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

400m Run

15 Kettlebell swings

200m Run

10 Kettlebell swings

100m Run		 6m 02s
Performed as RX
Dave Arcaya 01/31/2016 CrossFit Pintados Downside Up For time.

15 kipping handstand push ups (Performance*: 15 reps, Athletic: 2 abmats, Health: 15 db strict presses same as below- )

21 wall ball (Performance: 20lbs/10ft, Athletic*: 14lbs/9ft, Health: 10lbs/8ft)

15 dumbbell strict presses (Performance: 45lbs, Athletic*: 25lbs, Health: 15)

15 wall ball

15 ring push ups

9 wall ball		 8m 47s
Workout Scaled
Dave Arcaya 01/28/2016 CrossFit Pintados Two Step 6 minutes.

5 dumbbell hang squat cleans (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

5 toes to bar

10 box jumps or step ups (Performance: 24, Athletic*: 20, Health: 12)		 4 rounds 2 reps
Performed as RX
Dave Arcaya 12/08/2015 CrossFit Pintados Drunken Sailor Down Below In 5 minutes

rope climbs (Adv: 3 reps, Int*: 2 reps, Nov: 1 rep)

then max rounds:

16 dumbbell snatches -one hand, alternate R/L as desired- (Advanced: 45lb, Intermediate*: ,30lb Novice: 20lb)

10 burpees

2 minutes rest after the 5 minutes.

In 5 minutes (again)-

rope climbs (Adv: 3 reps, Int*: 2 reps, Nov: 1 rep)

then continue the rounds where you left off:

16 dumbbell snatches -one hand, alternate R/L as desired- (Advanced: 45lb, Intermediate*: ,30lb Novice: 20lb)

10 burpees		 4 rounds 3 reps
Performed as RX
Dave Arcaya 12/06/2015 CrossFit Pintados Before These Crowded Streets 7 minutes.

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

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

12 box step ups (Advanced: 24, Intermediate*: 20, Novice: 12)		 5 rounds 0 reps
Performed as RX
Dave Arcaya 12/01/2015 CrossFit Pintados Fitness Rating Y.E.G testing day 400m run with a medicine ball (Advanced: 20lbs, Intermediate*: 14lbs, Novice: 10lbs)

Max unbroken pull ups in 60 seconds

Max unbroken push ups in 60 seconds

Tabata Squats		 2:19 (400m with Wall balls) lbs
23 Pullups lbs
20 Pushups lbs
122 Airsquats lbs
Performed as RX
Dave Arcaya 11/29/2015 CrossFit Pintados Mason The Line Dixon 8 min AMRAP

40 double unders or 100 single unders (Both are Rx!)

40 dumbbell walking lunge (Advanced: 30lbs, Intermediate*: 20lbs, Novice: none)

Ring dips (Advanced: 8 reps, Intermediate*: 4 reps, Novice: 4 reps push ups)		 2 rounds 6 reps
Performed as RX
Dave Arcaya 11/09/2015 CrossFit Pintados Scissors for Lefty 7 min AMRAP

4 chin ups (Advanced: Strict, Intermediate*: kipping, Novice: band)

8 dumbbell strict press (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

12 dumbbell front squats (same)

*Womens Rx

Scaling Guide: 3 5 rounds		 4 rounds 0 reps
Workout Scaled
Dave Arcaya 10/28/2015 CrossFit Pintados Diesel Power 17 min AMRAP

7 heavy power clean (Advanced: 155lbs, Intermediate*: 95lbs, Novice: 55lbs)

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

14 bumper plate burpees (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

400m run

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 4 rounds.		 2 rounds 6 reps
Performed as RX
Dave Arcaya 10/27/2015 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 6 reps
Workout Scaled
Dave Arcaya 10/20/2015 CrossFit Pintados Grey Wolf 13 min AMRAP

6 overhead squat (Advanced: 115lbs, Intermediate*: 75lbs, Novice: 55lbs)

9 push press (same)

12 deadlift (same)

75 double unders or 150 single unders

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds

Scale up option: 135/85lbs		 2 rounds 4 reps
Workout Scaled
Dave Arcaya 10/19/2015 CrossFit Pintados Strength in Numbers 8 min AMRAP

10 burpees

4 dumbell weighted pull ups (Advanced: 35lbs, Intermediate*: 20lbs, Novice: none or smallest band possible)

*Womens Rx

Scaling Guide: 6 10 rounds.

Scale-up option: Scale up to 45/30 lbs if you can.		 6 rounds 4 reps
Workout Scaled
Dave Arcaya 10/18/2015 CrossFit Pintados Vodka on the Rocks 6 min AMRAP

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

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

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds		 4 rounds 6 reps
Workout Scaled
Dave Arcaya 09/15/2015 CrossFit Pintados Ghost train 15 min AMRAP

400m sandbag run (Advanced: 30kg, Intermediate*: 20kg, Novice: 10kg)

then in remaining time:

10 clean and jerks (Advanced: 115lbs, Intermediate*: 85lbs, Novice: 55lbs)

10 back squats (same)

Kipping pull ups (Advanced: 15 reps, Intermediate*: 10 reps, Novice: 5 reps)

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

*Womens Rx

Scaling Guide: 3 5 rounds		 2 rounds 7 reps
Workout Scaled
Dave Arcaya 09/09/2015 CrossFit Pintados Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 27m 32s
Performed as RX
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