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Athlete Date Sort Location Workout Name Description Results
JP Remedio 01/22/2015 CrossFit Pintados Muddy Shoes 6 min AMRAP

15 box jumps (Advanced: 24in, Intermediate*: 20in, Novice: 12in), step ups okay

10 left / 10 right, single arm kettlebell swings (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds
 2 rounds 25 reps
Workout Scaled
JP Remedio 01/20/2015 CrossFit Pintados Martinez Madness 14 min AMRAP

10 power snatch (Advanced: 42.5kg, Intermediate*: 30kg, Novice: 16kg kb swing)

12 box step ups (Advanced: 24in, Intermediate*: 20in, Novice: 12in)

14 deadlifts (same as above)

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up the barbell (60/37.5) for an additional challenge if desired.		 3 rounds 22 reps
Workout Scaled
JP Remedio 01/19/2015 CrossFit Pintados Soft Shore For time.

800m run*

20 pistols alternating legs (Novice: single leg sit to stand on a box)

20 burpees

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5:30 8min.		 8m 33s
Workout Scaled
JP Remedio 01/14/2015 CrossFit Pintados Kodiak Bear For time. 18 minute time cap.

10 hang power snatches (Advanced: 115lbs, Intermediate*: 73lbs, Novice: 53lbs)

15 overhead squats (same as above)

20 clean and jerks (same as above)

20 burpees

2 minutes rest

Repeat. Record total time (including the rest)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 13 16 minutes.		 07m 11s
Workout Scaled
JP Remedio 01/13/2015 CrossFit Pintados Small Sprocket 8 min. AMRAP

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

30 double unders (Intermediate: count attempts, Novice: 30 single unders)

15 toes to bar (Advanced*: 15 reps, Intermediate: 10 reps, Novice: 5 reps)

30 double unders (same as above)

*Womens Rx

Scaling Guide: 3 5 rounds		 2 rounds 35 reps
Workout Scaled
JP Remedio 01/12/2015 Crossfit pintados Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 16m 04s
Workout Scaled
JP Remedio 01/11/2015 CrossFit Pintados Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 16m 04s
Workout Scaled
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