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Athlete Date Sort Location Workout Name Description Results
Jet Luga 10/07/2014 CrossFit Pintados Filthy 60 For total reps.

For one minute complete as many reps of each of the following exercises. Rest one minute between each exercise. Complete each exercise in order.

Count total reps of each and post to comments along with grand total.

This is a great workout to test your intensity and stamina for each exercise. Can you go a full minute without breaking? Which movements can you get more than 50 reps on?

Box jumps (Advanced*: 24, Intermediate: 20, Novice: 12)

Jumping pull-ups,

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

Walking Lunge count steps,

Knees to elbows,

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

Back extensions,

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

Burpees

Double unders. (Novices count attempts)

If there is not enough equipment, 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.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 300 500 reps		 275 reps
Performed as RX
Jet Luga 09/30/2014 CrossFit Pintados El Camino 12 min AMRAP

5 power cleans (Advanced: 60kg, Intermediate*: 42.5kg, Novice: 25kg)

5 reps of one dumbbell hang power clean plus one hang squat clean (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

15 air squats

3 reps of 20 out and 20 back lateral shuffle with a line touch

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds		 4 rounds 15 reps
Performed as RX
Jet Luga 09/26/2014 CrossFit Pintados Beachcomber For time.

10 9 8 7 6

Left hand dumbbell power snatch (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

Right hand dumbbell power snatch (same)

Supine ring row

50 40 30 20 10

Double unders

(10 Left db snatches 10 right 10 supine ring rows, 50 double unders. 9 9 9 40, etc)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 8 14 minutes		 11m 53s
Performed as RX
Jet Luga 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
Jet Luga 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		 4 rounds 0 reps
Performed as RX
Jet Luga 08/03/2014 CrossFit Pintados Pocket Full of Doubloons 3 rounds for time.

10 high box jumps (Advanced: 30in, Intermediate*: 24in, Novice: 20in)

10 heavy thrusters from the ground- (Advanced: 115lbs, Intermediate*: 83lbs, Novice: 63lbs)

Row (Advanced: 500m, Intermediate*: 400m, Novice: 300m)

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 10 16 minutes		 12m 39s
Workout Scaled
Jet Luga 07/31/2014 CrossFit Pintados The Shed For time.

3 rope climbs* (Intermediate: 2 rope climbs, Novice: 6 rope lay downs)

200m Db Farmer Carry (45/30)

30 overhead squat (Advanced: 42.5kg, Intermediate*: 25kg, Novice: 15kg)

600m run (run the 400m loop, then the 200m loop)

30 right arm, 30 left arm dumbbell overhead walking lunge (Advanced: 45lb, Intermediate*: 30lb, Novice: 15lbs)

16 HSPU (Intermediate*: 2 abmats, Novice: decline push ups with toes on box)

30 box jump (Advanced*: 24, Intermediate: 20, Novice: 12)

60 kettlebell swings (Advanced: 16kg, Intermediate*: 12kg, Novice: 18lb kb or 15lb dumbbell)

*Womens Rx

Scaling Guide: 25 minute cutoff, it would be wise to scale it so that you plan on finishing around 18-22 minutes. Scale up option 5 rope climbs, 1000m row, 26 HSPU (ladies do 16 head to floor), 50 box jumps, 53lb kb swing. . . same time limit.

Coaching Tips: Dont go too hard on the row if those overhead squats look daunting. Go ahead and run hard since the lunges are not too technical (and you will catch your wind on the lunges and HSPU). Be careful with the kb swings, 60 is no joke! Break them up into smaller sets and be sure to keep that chest up!

*Womens As Prescribed weights and reps (Rx)		 17m 40s
Workout Scaled
Jet Luga 07/24/2014 CrossFit Pintados Burning Down the House 7 min AMRAP

10 chest to bar pull-ups (Advanced: 10 reps, Intermediate*: 5 reps, Novice: 5 band assisted)

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

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds		 2 rounds 15 reps
Workout Scaled