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Athlete Date Sort Location Workout Name Description Results
James Go 09/02/2014 CrossFit Pintados Hot Steel 6 min AMRAP

7 front squats (Advanced: 60 kg, Intermediate*: 37.5kg, Novice: 25kg)

2 shuttle runs, 30(out and back), 60 out and back = 1 rep

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2.5 5 rounds		 2 rounds 7 reps
Workout Scaled
James Go 09/01/2014 CrossFit Pintados 2013 Games Team Legless Rope Climb workout (modifi For time.

15 thrusters (Advanced: 42.5kg, Intermediate*: 30kg, Novice: 20kg)

3 rope climbs (Novice: 6 rope lay downs)

12 thrusters

2 rope climbs (Novice: 4 rope lay downs)

9 thrusters

1 rope climb (Novice: 2 rope lay downs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4-12 minutes. First scale up option: do the first rope climb without legs each round. Second scale up option: perform the entire workout legless (but you can grab with your feet after you touch to top).		 7m 30s
Workout Scaled
James Go 08/28/2014 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		 18m 29s
Workout Scaled
James Go 08/25/2014 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		 6m 29s
Workout Scaled
James Go 08/24/2014 CrossFit Pintados Road Trip For time

15 squat snatch (Advanced:95lbs , Intermediate*: 63lbs, Novice: 35lb kb swing)

800m run

20 clean and jerks (same)

600m run

25 deadlifts (same)

400m run

Scaling Guide: 8 15 minutes		 30m 00s
Performed as RX
James Go 08/22/2014 CrossFit Pintados Pintado Amigo 15 min AMRAP

400m Run (Buy-in)

Then,

20 Hand release push-ups

30 Sit-ups

40 Airsquats

30 Kb Sumo Deadlift High Pull (16/12*)

20 Box Jumps (24"/20"*)

1 Tire Flip		 1 rounds 40 reps
Performed as RX
James Go 08/21/2014 CrossFit Pintados Renegade Rock and Roll 6 min AMRAP

6 dumbbell hang power cleans to jerk (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

40 overhead dumbbell walk (same)

6 dumbbell renegade rows (alternating hands, 6 total reps) See video below-

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5 10 rounds		 3 rounds 4 reps
Workout Scaled
James Go 08/20/2014 CrossFit Pintados Starsky and Hutch 20 min AMRAP

20 ring push ups

40 dumbbell power snatches -one dumbbell in one hand- (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

120 single unders double unders count for two reps

200m run with medicine ball partners must stay together- (Advanced: 45lb sandbag, Intermediate*: 30lb, Novice: 20)

Scaling Guide: 3 7 rounds		 2 rounds 100 reps
Workout Scaled
James Go 08/19/2014 CrossFit Pintados Bad Moon Rising 7 min. AMRAP

4 strict pull ups weighted with dumbbell (Advanced: 25lbs, Intermediate*: 10lbs, Novice: smallest band possible)

10 burpees

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds		 3 rounds 4 reps
Workout Scaled
James Go 08/14/2014 CrossFit Pintados Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 9m 15s
Workout Scaled
James Go 08/12/2014 CrossFit Pintados Filthy Fifty 50 Box jumps (Advanced*: 24, Intermediate:20 , Novice:12 )

50 Jumping pull-ups,

50 Kettlebell swings (Advanced: 35lbs, Intermediate*: 26lbs, Novice: 18lbs)

Walking Lunge 50 steps,

50 Knees to elbows,

50 Push press (Advanced*: 45lbs, Intermediate: 33lbs, Novice: 20lbs)

50 Hip extensions,

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

50 Burpees,

50 Double unders.

*Womens Rx

The movements can be completed in any order with the exception of the last THREE. Wall balls, burpees, and double unders (THE LAST THREE MOVEMENTS) will have to be done in order (and at the end) for the workout to be considered Rx.

Scaling Guide: 35 minute cut off (see below or scale accordingly).		 35m 00s
Workout Scaled
James Go 08/11/2014 CrossFit Pintados Classic Street Fighter 5 rounds for time, 9 minute time cap.

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

40 double unders* (Intermediate: 20 including attempts, Novice: 60 singles)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 minutes. Scale up 88/60lb kb respectively.		 13m 44s
Workout Scaled
James Go 08/10/2014 CrossFit Pintados Strictly Sixes 7 min AMRAP

6 Db strict presses (Advanced: 35lbs, Intermediate*: 20lbs, Novice: 15lbs)

6 Db front squats (same)

6 chin ups (Advanced: strict, Intermediate*: kipping, Novice: band assisted)

60 bear crawl

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds		 2 rounds 6 reps
Performed as RX
James Go 08/08/2014 CrossFit Pintados Shiver Me Timbers 3 rounds for time.

200m run

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

15 toes to bar

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 8 16 minutes. Scale up- 4 rounds.		 17m 55s
Workout Scaled
James Go 08/07/2014 CrossFit Pintados Back Squat 3 3 3 3 3 None 74 - 94 - 104 - 124 - 144 kgs
Performed as RX
James Go 08/07/2014 CrossFit Pintados Back Squat 3 3 3 3 3 None 144 kgs
Performed as RX
James Go 07/29/2014 CrossFit Pintados Plow Blade 4 rounds for time.

5 overhead squats (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 25kg)

100m bumper plate farmer carry (Advanced:20kg , Intermediate*: 10kg, Novice: 20lb dbs)

15 burpees* (Intermediate: 10 reps, Novice: 7 reps)

2 minutes rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 11 16 minutes. Scale up the OHS weight if necessary.		 20m 00s
Workout Scaled
James Go 07/28/2014 CrossFit Pintados Hell in a Bucket 7 min AMRAP

800m run, then Max rounds in the remaining times.

10 toes to bar

40 double under

Scaling Guide: 2 4 rounds		 1 rounds 0 reps
Workout Scaled
James Go 07/27/2014 CrossFit Pintados DCF Team Tryout 2009.6 For time.

50 40 30 20 10

Double Under

10 8 6 4 2

Shoulder to overhead jerks- (Advanced: 70kg, Intermediate*: 42.5kg, Novice: 25kg)

*Womens Rx

Scaling Guide: 5 10 minutes		 11m 45s
Workout Scaled
James Go 07/22/2014 CrossFit Pintados Front Squat 3 3 3 3 3 None 60-70-80-90-100 kgs
Performed as RX
James Go 07/22/2014 CrossFit Pintados Cloak and Dagger 7 min AMRAP

10 hang power snatches (Advanced: 95lbs, Intermediate*: 63lbs, Novice: 33lbs)

10 front squats (same weight as above)

200m run

*Womens Rx

Scaling Guide: 3 5 rounds. Scale up by doing Overhead squats instead of front squats.		 2 rounds 0 reps
Workout Scaled
James Go 07/21/2014 CrossFit Pintados Power Clean 1-1-1-1-1-1-1 None 30-35-40-45-50-55-60 lbs
Performed as RX
James Go 07/21/2014 CrossFit Pintados Craigs Secret Zone Diet 7 min AMRAP

10 knees to elbows (Advanced*: 10 reps, Intermediate: 5 reps, Novice: 10 butterfly sit ups)

10 burpees

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds, Scale up: 1 bar muscle up at the beginning of each round, increasing by one rep each round.		 2 rounds 10 reps
Workout Scaled
James Go 07/20/2014 CrossFit Pintados Fertile Soil 7 min AMRAP

3 rope climbs (Intermediate*: 2 rope climbs, Novice: 1 rope climb or 6 rope lay downs) Do the first rep without feet for an additional scale up.

With the remaining time, as many rounds as possible:

10 dumbbell push presses (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

10 pistols* -alternate legs as desired- (Intermediate: pistols on a box**, Novice: 20 box step ups)

10 V ups (Novice: 10 sit ups).

*Womens Rx

**Pistols on a box look a lot like a step up, but the athlete starts on top of the box with hip fully open, they then squat down so that the crease of the hip dips below the knee while the free leg drops straight down the side of the box, before returning to the hip open position on top of the box

Scaling Guide: 3 5 rounds		 2 rounds 10 reps
Workout Scaled
James Go 07/17/2014 CrossFit Pintados Back Squats 5-5-5-5-5 60kgs - 80kgs - 100kgs 60, 80, 100 kgs
Performed as RX
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