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Athlete Date Sort Location Workout Name Description Results
Gerry Macasieb 09/25/2014 CrossFit Pintados Stomp For time.

10 8 6 4 2

Heavy Barbell Thrusters (Advanced: 60kg, Intermediate*: 42.5kg, Novice: 25kg)

50 40 30 20 10

Double Unders (Intermediate: reps, Novice: single unders)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 12 minutes		 11m 52s
Workout Scaled
Gerry Macasieb 09/25/2014 CrossFit Pintados Captain Jack Sparrow (run) For time.

800m run

25 push presses (Advance: 35kg, Intermediate*: 25kg, Novice: 15kg)

50 walking lunge

25 toes to bar

50 walking lunge

25 push presses (same weight)

800m run

Scaling Guide: 11 18 minutes		 16m 12s
Performed as RX
Gerry Macasieb 09/25/2014 CrossFit Pintados Whack Cadillac 13 min AMRAP

5 heavy thrusters (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 30kg)

15 kipping kipping pull ups

5 heavy thrusters (same)

400m run

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 5 rounds		 3 rounds 5 reps
Workout Scaled
Gerry Macasieb 09/23/2014 CrossFit Pintados Lookn Out My Backdoor 15 min AMRAP

5 hang power snatches (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 25kg)

10 toes to bar

10 (+5**) wall ball (Advanced: 20lbs/10ft, Intermediate*: 14lbs/9ft, Novice: 10lbs/8ft)

1 minute rest***

*Womens As Prescribed weights and reps (Rx)

**Each round add 5 reps to the wall ball amount (10 the first round, then 15 on round two, etc).

*** If you finish a round after the 13 minute mark, feel free to shorten the final rest or skip it entirely.

Scaling Guide: 3 5 rounds		 4 rounds 5 reps
Workout Scaled
Gerry Macasieb 09/16/2014 CrossFit Pintados Swallow my Pride 6 min AMRAP

6 kipping pull ups (reminder: butterfly pull ups ARE kipping pull ups as well).

6 push ups

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

6 goblet squats (same)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds		 4 rounds 12 reps
Workout Scaled