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Athlete Date Sort Location Workout Name Description Results
James Go 01/23/2015 CrossFit Pintados Sandbag For time

400m sandbag run (Advanced: 30kg, Intermediate*: 20kg, Novice: 10kg)

3 minutes rest

400m sandbag run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: Women 7-10 min, Men 6-9 min (rest included).		 13m 21s
Performed as RX
James Go 01/21/2015 CrossFit Pintados CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.		 1 rounds 15 reps
Workout Scaled
James Go 11/06/2014 CrossFit Pintados The Shrouded Horseman 7 min AMRAP

6 hang power snatches (Advanced: 42.5kg, Intermediate*: 30kg, Novice: 16kg kb swings)

100 bumper plate farmer carry (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 25lbs db)

*Womens Rx

Scaling Guide: 3-7 rounds

Scale up option: 60/42.5		 4 rounds 0 reps
Performed as RX
James Go 11/05/2014 CrossFit Pintados Seven Spanish Angels 8 min AMRAP

Chest to bar pull up (Advanced: 8 reps, Intermediate*: 6 reps, Novice: 4 w/ band assist)

8 hang dumbbell squat clean thruster (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

50 single unders or 30 crossovers

*Womens Rx

Scaling Guide: 4 7 rounds		 2 rounds 8 reps
Workout Scaled
James Go 10/24/2014 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)

Rep count: if you finish the 9s = 36, 12s = 60, 15s = 90, 18s = 126, 21s = 168, 24s = 216		 66 reps
Workout Scaled
James Go 10/23/2014 CrossFit Pintados Skull & Crossbones For time.

Run (Advanced: 1200m, Intermediate*: 1000m, Novice: 800m)

then 4 rounds of:

Handstand push ups (Advanced: 10 head to floor, Intermediate*: 6 head to floor, Novice: 6 db strict press)

12 toes-to-bar

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

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 16 25 minutes		 19m 58s
Workout Scaled
James Go 10/20/2014 CrossFit Pintados Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 10 rounds 0 reps
Workout Scaled
James Go 10/20/2014 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 : 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. 		93 reps
Workout Scaled
James Go 10/18/2014 CrossFit Pintados 21 15 9 barbell WOD'd 21-15-9 for time
Push ups
Pull ups
200m run		 11m 11s
Workout Scaled
James Go 10/16/2014 CrossFit Pintados Whole Lotta Love 12 min AMRAP

20 one armed kettlebell swings -10left, 10right-(Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

10 Up and over box jumps (Advanced: 28, Intermediate*: 24, Novice: 20 step overs)

5 strict chin ups (Intermediate*: 3 strict chins, Novice: chin ups using a band)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds.		 3 rounds 20 reps
Workout Scaled
James Go 10/15/2014 CrossFit Pintados All Wheel Drive 7 min AMRAP

8 overhead squats (Advanced: 52.5kg, Intermediate*: 30kg, Novice: 20kg)

8 ring dips (Advanced: 8 reps, Intermediate*: 4 reps, Novice: 8 strict push-ups on the floor)

60 bear crawl

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds- As many rounds as possible in minutes.		 2 rounds 8 reps
Workout Scaled
James Go 10/13/2014 CrossFit Pintados Fight Gone Bad (modified) Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Sled Pull

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 136 reps
Performed as RX
James Go 10/03/2014 CrossFit Pintados Ape Hangers For time with a possible Game Changer.

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Front squat (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

Knees to Elbows (Novice: abmat sit ups)

Game Changer FOR RXed ONLY if you finish the workout in under 10 minutes, you have from minute 10 until minute 12 (120 seconds) to row for as many calories as possible. People may only row between the minutes of 10 and 12. If they finish at 11, they can rush over to a rower and get some calories for the remaining time before the 12 min mark.

Each calorie will deduct one second from your time. Record your adjusted time to BTWB, but you MUST log how many calories and your real time the comments section.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 7 13 minutes (not including game changer adjustment)		 15m 23s
Workout Scaled
James Go 09/29/2014 CrossFit Pintados Team Lawn Mowing With teams of 4, as many reps as possible in 10 minutes (one sled per team).

90 foot low handle sled push, 90 foot high handle sled push (Advanced: +60kg, Intermediate*: +40kg, Novice: +20kg)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 12 24 reps (combined for team).		 24 reps
Performed as RX
James Go 09/28/2014 CrossFit Pintados Low Grade 7 min AMRAP

10 dumbbell push presses (Advanced:45lbs , Intermediate*: 30lbs, Novice: 20lbs)

40 foot bear crawl (20 out and 20 back)

20 abmat sit ups

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds
 2 rounds 10 reps
Performed as RX
James Go 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 0 reps
Workout Scaled
James Go 09/22/2014 CrossFit Pintados The Real 2000 Likes Workout 12 min AMRAP

(Considering we are approaching 3000 Facebook likes this week!)

10 Handstand Push Ups -kipping allowed-(Intermediate*: 6 reps, Novice: db strict press 30% bw approx)

15 Back Squats -from the floor- (Advanced: 60kg, Intermediate*: 42.5kg, Novice: 25kg)

30 Double Unders (Intermediate: 30 incl attempts, Novice: 60 single unders)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds		 2 rounds 25 reps
Workout Scaled
James Go 09/22/2014 CrossFit Pintados Stoli on the Rocks 6 min AMRAP

15 American height kettlebell swings (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 4 rounds		 2 rounds 0 reps
Performed as RX
James Go 09/19/2014 CrossFit Pintados Grace 135 pound Clean and Jerk, 30 reps 5m 51s
Workout Scaled
James Go 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 0 reps
Workout Scaled
James Go 09/15/2014 CrossFit Pintados Power Snatch 5 min AMRAP

Power Snatch (Advanced: 42.5kg, Intermediate*: 30kg, Novice: 20kg)		 33 reps
Performed as RX
James Go 09/11/2014 CrossFit Pintados Siberian Summer 7 min AMRAP

50 foot broad jump, count the number of reps it takes to complete the distance (each round)

Then perform that number of:

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

Supine ring rows

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds		 4 rounds 0 reps
Performed as RX
James Go 09/08/2014 CrossFit Pintados CrossFit Open workout 11.3 5 min AMRAP

1 clean squat required- (Advanced: 165, Intermediate*: 110lbs, Novice: 63lbs)

1 shoulder to overhead (same)

*Womens As Prescribed weights and reps (Rx)

Each squat clean counts as a rep, and each jerk counts as a rep.

Scaling Guide: 30 60 reps (15 30 rounds)		 34 reps
Workout Scaled
James Go 09/05/2014 CrossFit Pintados Caddyshack Gopher 7 min AMRAP

10 hang power snatches (Advanced: 52.5kg, Intermediate*: 30kg, Novice: 35lb kettlebell swing)

15 jumping chest to bar pull ups

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds		 2 rounds 10 reps
Workout Scaled
James Go 09/03/2014 CrossFit Pintados Broiled Broccoli 6 min AMRAP

3 power cleans (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

6 high box jumps (Advanced: 28in, Intermediate*: 24in, Novice: 12in)

9 sit ups butterfly style (soles of feet touching)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5 10 rounds		 3 rounds 3 reps
Workout Scaled
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