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David Jones Cua 07/29/2015 CrossFit Pintados Macys Day Parade For Time

800m run

100 push ups (Novice: 50 reps)

400m run

100 sit ups (Novice: 50 reps)

200m run

50 push ups (Novice 25 reps)

100m run

50 sit ups (Novice 25 reps)

25 minute time cap.		 22m 12s
Performed as RX
David Jones Cua 07/01/2015 CrossFit Pintados Death by 10m going prone Start by laying chest down on the ground. The first minute stand up and sprint 10 meters. The second minute, stand up and run 10m, lay down, then stand up and run 10m. The third minute, stand up and run 10m and lay down three times. Continue until you are not able to complete the allotted number of 10m intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.

Record total number of rounds completed, plus any additional 10 m sprints completed as part of a partial final round.

Scaling Guide: Get to round 9 14		 9 rounds 0 reps
Performed as RX
David Jones Cua 04/30/2015 CrossFit Pintados Winter Palace 7 min AMRAP

5 Kipping Handstand Push Up (Advanced: kipping head to floor, Intermediate*: 1 abmat, Novice: db strict press 1/3 bw combined)

10, 12, 14, 16 etc

American Kettlebell swing (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

*Womens As Prescribed weights and reps (Rx)

Coaching Tips: Pace carefully with the HSPU. Break them into smaller chunks early on. If you know that youll get stuck on them, dont scale down the range of motion (more abmats), instead, scale down the reps (do 3 every round for example).

Scaling Guide: 72 176 reps. Scale up by doing 32/24kg kb swings and doing the HSPU strict (or without an abmat if you are a lady).		 72 reps
Performed as RX
David Jones Cua 04/27/2015 CrossFit Pintados Stuck in the Middle with You 15 min AMRAP

5 heavy jerksshoulder to overhead, from the ground- (Advanced: 70kg, Intermediate*: 42.5kg, Novice: 25kg)

10 supine ring rows (toes must be even with the bottom of the rings for this to be considered Rx)

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

200m run

1 minute rest. You have the option to skip or shorten ONE rest at any point. It can be the first rest interval, the last, or anything in between, but you only get one pass so use it wisely!

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to 75/45kg and c2b pull ups (instead of ring rows) for an extra challenge.
 3 rounds 0 reps
Workout Scaled