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Athlete Date Sort Location Workout Name Description Results
Jayson Padrid 10/06/2015 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		 8 rounds 0 reps
Performed as RX
Jayson Padrid 10/04/2015 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)		 12m 35s
Workout Scaled
Jayson Padrid 10/01/2015 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 21 reps
Performed as RX
Jayson Padrid 09/29/2015 CrossFit Pintados The Mandala 2 Round For Time.

6 Left Single Arm DB Strict Press (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lb)

6 Right Single Arm DB Strict Press (Same)

6 Left Pistols

6 Right Pistols

4 Left Single Arm DB Strict Press (Same)

4 Right Single Arm DB Strict Press (Same)

4 Left Pistols

4 Right Pistols

400m Run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 6 10 Minutes.		 8m 25s
Workout Scaled
Jayson Padrid 09/27/2015 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		 8m 57s
Workout Scaled
Jayson Padrid 09/22/2015 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		 7m 42s
Workout Scaled
Jayson Padrid 09/17/2015 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		 7m 42s
Workout Scaled
Jayson Padrid 09/15/2015 CrossFit Pintados Ghost train 15 min AMRAP

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

then in remaining time:

10 clean and jerks (Advanced: 115lbs, Intermediate*: 85lbs, Novice: 55lbs)

10 back squats (same)

Kipping pull ups (Advanced: 15 reps, Intermediate*: 10 reps, Novice: 5 reps)

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

*Womens Rx

Scaling Guide: 3 5 rounds		 2 rounds 20 reps
Workout Scaled
Jayson Padrid 09/13/2015 CrossFit Pintados Time and Time Again 7 minutes. (Scored as total reps completed)

1/1, 2/2, 3/3etc

100 foot Sprint (same every round)

Dumbbell ground-to-overhead (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

Dumbbell strict press (same)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5 9 rounds		 5 rounds 0 reps
Workout Scaled
Jayson Padrid 09/08/2015 CrossFit Pintados Siberian Dancing Bear 7 minutes.

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

50 bear crawl

15 abmat sit ups

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 7 rounds		 3 rounds 0 reps
Performed as RX
Jayson Padrid 09/01/2015 CrossFit Pintados Secret Newbie As many rounds as possible in (Advanced: 15 minutes, Intermediate: 10 minutes, Novice: 10 minutes).

400m* run

100 overhead plate carry (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

15 burpees

30 sit ups

Work in teams of 2 with only one person working at a time. Each partner does every element of the workout. (i.e. Partner 1 400m run, partner 2 400m run, partner 1 OH plate carry, etc)

*Womens As Prescribed weights and reps (Rx)

Coaching Tips: Going second will be much harder then going first, if you brought a friend in, have the new person go first. They will get a long break after the run (while you run), and the person who goes second will only get a break after run for the time it takes to do OH plate carry (much shorter). That being said really push it on the elements while you are working as you get lots of breaks throughout the workout.		 2 rounds 0 reps
Performed as RX
Jayson Padrid 08/27/2015 CrossFit Pintados Digging a Ditch 7 min AMRAP

100m bumper plate farmers carry (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 25 lb dumbbells)

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

40* double unders or 100* single unders (Intermediate: 30 double unders including attempts, Novice: 4 singles and 1 double under attempt 20 times)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds		 2 rounds 90 reps
Performed as RX
Jayson Padrid 08/25/2015 CrossFit Pintados Time Bomb 2 minutes.

10 single arm overhead squats (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs) Switch sides as needed.

15 ring push ups

then max reps:

20 low/20 high handle sled push (Advanced: 65kg, Intermediate*: 45kg, Novice: 25kg)

2 minute rest, then repeat for one more round.

Score is number of reps performed on the sled. (there and back =2 reps.)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 8 20 reps		 14 reps
Workout Scaled
Jayson Padrid 08/23/2015 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 0 reps
Workout Scaled
Jayson Padrid 08/20/2015 CrossFit Pintados Riptide 6 min AMRAP

5 weighted dumbbell kipping pull ups (Advanced: 45lbs, Intermediate*: 30lbs, Novice: less weight or smallest band possible)

10 one-arm db power snatch left (same)

10 one-arm db power snatch right (same)

15 goblet squats (with same db)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 4 rounds
 2 rounds 5 reps
Workout Scaled
Jayson Padrid 08/18/2015 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)		 7m 34s
Workout Scaled
Jayson Padrid 08/13/2015 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.		 12m 25s
Workout Scaled
Jayson Padrid 08/11/2015 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)		 114 reps
Performed as RX
Jayson Padrid 08/09/2015 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		 9m 51s
Workout Scaled
Jayson Padrid 08/06/2015 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 Coaching Tips: Use the hook grip on the dumbbells. Keep the abs tight when doing the OH dumbbell walks.		 3 rounds 6 reps
Performed as RX
Jayson Padrid 08/05/2015 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		 23m 15s
Workout Scaled
Jayson Padrid 07/27/2015 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.		 3 rounds 6 reps
Performed as RX
Jayson Padrid 07/23/2015 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		 5 rounds 0 reps
Workout Scaled
Jayson Padrid 07/21/2015 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 28s
Workout Scaled
Jayson Padrid 07/19/2015 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
5m 55s
Workout Scaled
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