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Athlete Date Sort Location Workout Name Description Results
Gel Padrid 10/16/2015 CrossFit Pintados Hot Iron 6 min AMRAP

7 front squats (Advanced: 135lbs, Intermediate*: 83lbs, Novice: 53lbs)

50 double unders* (Intermediate: 30, Novice: 15 reps including attempts)

*Womens Rx

Scaling Guide: 2.5 5 rounds.

Scale-up option: Scale up to OHS for an extra challenge.		 3 rounds 0 reps
Workout Scaled
Gel Padrid 10/14/2015 CrossFit Pintados Lefty McDougal 8 min AMRAP

10 single arm db overhead squat (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs) use either arm as much or as little as youd like

10 single arm db snatch (same weight, 5 right and 5 left in any order youd like)

100m sprint

1 min rest (No breaks at the end of this one. If you finish your last sprint after 7 min you are done.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds		 4 rounds 10 reps
Workout Scaled
Gel Padrid 10/12/2015 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.		 119 reps
Workout Scaled
Gel Padrid 10/07/2015 CrossFit Pintados Commando 6 min AMRAP

40 broad jump (20 out and 20 back, count your reps)

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

Count your reps on the 40 of broad jumps. Then do 2x the kettlebell swings for how many broad jumps it took you to travel 40.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 Rounds		 6 rounds 0 reps
Workout Scaled
Gel Padrid 10/05/2015 CrossFit Pintados 57 Chevy For time.

15 deadlifts (Advanced: 135lbs, Intermediate*: 95lbs, Novice: 65lbs)

200m run

15 front squats (same)

800m run

15 front squats

400m run

15 deadlifts

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 9 15 minutes. Scale up to axle deadlifts and squats at 155/105lbs (most axles are 15lbs)		 10m 50s
Workout Scaled
Gel Padrid 10/02/2015 CrossFit Pintados Chimera 7 Minute

21 Box Jumps (Advanced: 24, Intermediate*: 20, Novice: 12)

15 Hand Off Deck Push Ups (Intermediate* 9, Novice: 9 Ring Push ups)

9 Toes 2 Bar

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 5 Rounds		 2 rounds 9 reps
Performed as RX
Gel Padrid 09/28/2015 CrossFit Pintados Haroun And The Sea Of Stories 4 rounds for time (Intermediate/Novice: 3 rounds)
8 kipping pull ups*
10 dumbbell push press (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)
12 kettlebell swings (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)
*Womens As Prescribed weights and reps (Rx)
Scaling Guide: 5 9 minutes		 7m 54s
Workout Scaled
Gel Padrid 09/23/2015 CrossFit Pintados Short DB Fran 15 12 9

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

Chest-to-bar pull ups

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 6 minutes		 8m 37s
Workout Scaled
Gel Padrid 09/21/2015 CrossFit Pintados More than a Feeling 6 min AMRAP

6 two hand dumbbell ground to overhead -one in each hand- (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)
6 ring dips (Advanced: 6 reps, Intermediate*: 4 reps, Novice: 6 push ups on your toes)
30 double unders

Scaling Guide: 3 7 rounds		 4 rounds 0 reps
Workout Scaled
Gel Padrid 09/19/2015 CrossFit Pintados Luminance For time.

20 sled push low/high handles x 5 (Advanced: +140lbs, Intermediate*: +90lbs, Novice: +50lbs)

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

800m run		 8m 58s
Workout Scaled
Gel Padrid 08/24/2015 CrossFit Pintados Goldfish Trombone 6 min AMRAP

10 reps of 4ft broad jumps

10 dumbbell hang power cleans (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

30ft walking lunge (un-weighted)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds		 3 rounds 10 reps
Performed as RX
Gel Padrid 08/20/2015 CrossFit Pintados Duel at Parking lot 8 min AMRAP

Competing AGAINST your partner

200m run

Back squat for max reps (advanced: 62.5kg, intermediate*:37.5kg, novice: 25kg)

In 8 minutes one person runs 200m while the other person back squats for reps. When the 200m is up, switch places.

Share the rower (always) and barbell (when using the same weight). Barbell must start on the floor (no rack). Keep alternating every time the 200m is done.

Final score is the total number of back squats performed.

Flip a coin if you cant decide who starts on the rower and who starts with the squats.

*Womens As Prescribed weights and reps (Rx)		 6m 38s
Workout Scaled
Gel Padrid 08/14/2015 CrossFit Pintados Mermaids Dilemma For time.

800m Run
15 hang power snatches (Advanced: 52.5kg, Intermediate*: 32.5kg, Novice: 16kg kb swing)

15 overhead squats (Advanced: Same, Intermediate*: Same, Novice: 25kg front squat)

15 jerks shoulder to overhead- (Advanced: Same, Intermediate*: Same, Novice: 25kg)

800m Run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 8 15 minutes. Scale up to 62.5/37.5kg if you wish.		 14m 44s
Workout Scaled
Gel Padrid 08/12/2015 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)		 117 reps
Workout Scaled
Gel Padrid 08/10/2015 CrossFit Pintados Dumbbell DT 5 rounds for time.

12 dumbbell deadlifts (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

9 dumbbell hang power cleans (same)

6 dumbbell shoulder to overhead (same)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 9 minutes		 7m 29s
Workout Scaled
Gel Padrid 08/06/2015 CrossFit Pintados The Three Amigos (Part II) Teams of 3 people. Divide work as desired, but the movements must be performed in the order listed.

12 cycles 7 squat cleans (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg) AND then 20 low handle sled push, 20 high handle sled push x 3 round trips (Advanced: 60kg, Intermediate*: 40kg, Novice: 20kg).

(each member must complete one whole cycle, no trading off with the rest of your team until your rep is done)

100 hip extensions

100 ball slams

800m run with a single sandbag shared with partners- (Advanced: 30kg, Intermediate*: 20kg, Novice: 10kg)

*Womens Rx

Scaling Guide: 15 25 mintues		 25m 10s
Workout Scaled
Gel Padrid 07/28/2015 CrossFit Pintados Vodka on the Rocks 6 min AMRAP

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

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

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds.		 5 rounds 0 reps
Workout Scaled
Gel Padrid 07/24/2015 CrossFit Pintados Scurvy 6 min AMRAP

1 Rope climb (Novice: 3 rope lay downs)

5L/5R SA DB press (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

50 Bear crawl

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 Rounds		 4 rounds 0 reps
Workout Scaled
Gel Padrid 07/22/2015 CrossFit Pintados Dirty Windshield For time.

20 clean and jerks (Advanced: 62.5kg, Intermediate*: 42.5kg, Novice: 30kg)

20 dumbbell hang power snatches one arm, alt as desired- (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 7 minutes. Scale up to a 70kg/47.5kg bar and 24/16 kb for an additional challenge.		 5m 22s
Workout Scaled
Gel Padrid 07/20/2015 CrossFit Pintados Stomp For time.

10 Thrusters (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 25kg)

50 Double Unders* (Intermediate: reps count attempts, Novice: single unders with a double under attempt every 5th rep = 5 reps)

8 Thrusters

40 Double Unders

6 Thrusters

30 Double Unders

4 Thrusters

20 Double Unders

2 Thrusters

10 Double Unders

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 10 minutes. Scale up to 62.5kg/42.5kg for an additional challenge
7m 02s
Workout Scaled
Gel Padrid 07/17/2015 CrossFit Pintados St. Petersburg Shuffle 3 rounds, count total reps

1 minute heavy kettlebell swings (Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg)

1 minute lateral shuffle 20 with a line touch (one way is one rep)

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 70 130 reps		 102 reps
Workout Scaled
Gel Padrid 07/15/2015 CrossFit Pintados Hudson Hornet 14 minutes with a Rolling Start.

Rolling Start: In the first 5 minutes perform up to two rounds (skipping the rest minute is allowed). If you finish the two rounds in under 5 minutes, you must wait until the 5 min mark to continue onto round 3. If you do not finish the 2 rounds in 5 minutes, just go ahead and treat this workout as a standard 14 min AMRAP.

6 push presses (Advanced: 62.5kg, Intermediate*: 37.5kg, Novice: 25kg)

7 front squats (same)

8 deadlifts (same)

200m run

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 6 rounds.		 2 rounds 0 reps
Workout Scaled
Gel Padrid 07/13/2015 CrossFit Pintados Where Eagles Dare For time.

21 15 9

Chest to bar pull ups (Intermediate*: 12-9-6, Novice: 12-9-6 with a band)

Single arm kettlebell swings alt arms as desired- (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 9 minutes		 3m 52s
Workout Scaled
Gel Padrid 07/10/2015 Crossfit Pintados Stream Crossing 6-minute AMRAP
60' broad jumps
Alternating pistols (2 reps per jump)
Pull-ups (1 rep per jump)		 2 rounds 0 reps
Workout Scaled
Gel Padrid 07/08/2015 Crossfit Pintados Hard Top For time
15 clean and jerks
800m run		 7m 48s
Workout Scaled
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