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Athlete Date Sort Location Workout Name Description Results
Joe Murdock 11/26/2014 CrossFit Pintados Wild Pack of Dogs 14 min AMRAP

6 power snatches (Advanced: 60kg, Intermediate*: 40kg, Novice: 25kg)

30 double unders

10 ground to overhead (same)

30 double unders

100 bumper plate farmers carry (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lbs)

30 double unders

*Womens Rx

Scaling Guide: 2 4 rounds.		 2 rounds 7 reps
Workout Scaled
Joe Murdock 11/25/2014 CrossFit Pintados Flatline 6 min AMRAP

8 dumbbell burpee clusters (Advanced: 30lbs, Intermediate*: 20lbs, Novice: 15lbs)

60 bear crawl (30 out, 30 back)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 4 rounds.		 4 rounds 0 reps
Performed as RX
Joe Murdock 11/24/2014 CrossFit Pintados Green Light 4 Rounds For Time.

6 Jerks (Advanced: 60kg, Intermediate*: 40kg, Novice: 25kg)

12 Back Squats (Same)

400m Run

1 Minute Rest

*Womens Rx

Scaling Guide: 14 19 minutes.

Scale up option: 70kg /45kg 		18m 01s
Workout Scaled
Joe Murdock 11/23/2014 CrossFit Pintados Peter and the grape 7 min AMRAP

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

40 Oh plate lunge (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lb db)

Push ups (Advanced: 15 reps, Intermediate*: 12 reps, Novice: 6 reps)

*Womens Rx

Scaling Guide: 2.5 6 rounds		 3 rounds 15 reps
Performed as RX
Joe Murdock 11/20/2014 CrossFit Pintados Tabata Sled Pushes Part Deux 20 seconds on, 10 seconds rest, 8 rounds (4 minutes total).

Record total repetitions of 20 low, 20 high sled push, operating in the Tabata framework. Each direction equals one rep (one round trip is two reps).

Advanced: +60kg

Intermediate*: 40kg
Novice: 20kg
*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 16 30 reps		 29 reps
Workout Scaled
Joe Murdock 11/18/2014 CrossFit Pintados Ceberus For Time.

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

12 power cleans (Advanced: 60kg, Intermediate*: 40kg, Novice: 25kg)

800m Run

Rest 2 minutes, repeat

*Womens Rx

Scaling Guide: 14 19 minutes.		 19m 45s
Workout Scaled
Joe Murdock 11/17/2014 CrossFit Pintados Y.E.G. Max Effort Max Effort : Push ups (25)

Tabata Kb Swings ( 24 lbs) - 69 reps		 24 Kb Swings (Tabata) lbs
lbs
Performed as RX
Joe Murdock 11/17/2014 CrossFit Pintados Scissors for Lefty 7 min AMRAP

4 chin ups (Advanced: Strict, Intermediate*: kipping, Novice: band)

8 dumbbell strict press (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

12 dumbbell front squats (same)

*Womens Rx

Scaling Guide: 3 5 rounds		 3 rounds 8 reps
Workout Scaled
Joe Murdock 11/12/2014 CrossFit Pintados Kudra 6 min AMRAP

5 heavy thrusters (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 25kg)

5 sumo deadlift high pull (same)

5 20 lateral shuffles (down and back = 1 rep, touch ground with 1 hand)

*Womens Rx

Scaling Guide: 3 5 rounds

Scale up option: 60/40		 3 rounds 2 reps
Workout Scaled
Joe Murdock 11/11/2014 CrossFit Pintados Astro Zombies 5 rounds for time.

5 overhead squat (Advanced: 60kg, Intermediate*: 40kg, Novice: 25kg)

10 pull ups (kipping)

15 lateral burpees over the bar

1 minute rest

*Womens Rx

Scaling Guide: 13 19 minutes

Scale up option: Weight (70/47.5) and the pull ups to c2b for an extra challenge.		 17m 49s
Workout Scaled
Joe Murdock 11/10/2014 CrossFit Pintados Yolanda 3 Rounds for Time of.

10 Deadlifts @ 80% of your max
10 Over the Bar Burpees
200 meter run

Optional: 1 min rest after every round		 8m 25s
Performed as RX
Joe Murdock 11/10/2014 CrossFit Pintados Mirror Lake 6 min AMRAP

10L/10R single arm Russian kettlebell swing (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

15 jumping pull ups

*Womens Rx

Scaling Guide: 4 7 rounds		 4 rounds 0 reps
Performed as RX
Joe Murdock 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		 3 rounds 1 reps
Workout Scaled
Joe Murdock 11/05/2014 CrossFit Pintados Diesel Power 17 min AMRAP

7 heavy power clean (Advanced: 70kg, Intermediate*: 42.5kg, Novice: 25kg)

Ring dips (Advanced: 7 reps, Intermediate*: 4 reps, Novice: 7 push ups)

14 bumper plate burpees (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lbs)

400m run

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 4 rounds.		 2 rounds 100 reps
Workout Scaled
Joe Murdock 11/03/2014 CrossFit Pintados Smugglers Cove mod 4 rounds for time.

8 strict press (Advanced: 42.5kg, Intermediate*: 25kg, Novice: 15kg)

200m run
100 OH plate walk (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lbs Db)

200m run
*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 12 18 minutes		 15m 03s
Performed as RX
Joe Murdock 11/02/2014 CrossFit Pintados Hot Bronze 3 rounds for time.

10 back squats cleaned from the floor (Advanced: 70kg, Intermediate*: 42.5kg, Novice: 30kg)

10 burpees

200m run

1 minute rest		 8m 33s
Workout Scaled
Joe Murdock 10/29/2014 CrossFit Pintados Morning Dove White 7 min AMRAP

800m Run

then max rounds of:

Bar muscle up (Advanced: 5 reps Intermediate*: 3 reps, Novice:5 strict pull up, w/ band if needed, and 1 second hold at top)

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

*Womens Rx

Scaling Guide: 1 3 rounds.		 2 rounds 3 reps
Workout Scaled
Joe Murdock 10/28/2014 CrossFit Pintados Grey Wolf 13 minutes.

6 overhead squat (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 25kg)

9 push press (same)

12 deadlift (same)

75 double unders or 150 single unders

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds

Scale up option: 135/85lbs		 2 rounds 25 reps
Workout Scaled
Joe Murdock 10/27/2014 CrossFit Pintados Strength in Numbers 8 min AMRAP

10 burpees

4 dumbell weighted pull ups (Advanced: 35lbs, Intermediate*: 20lbs, Novice: none or smallest band possible)

*Womens Rx

Scaling Guide: 6 10 rounds.

Scale-up option: Scale up to 45/30 lbs if you can.		 6 rounds 10 reps
Workout Scaled
Joe Murdock 10/26/2014 CrossFit Pintados Vodka on the Rocks 6 min AMRAP

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

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

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds		 4 rounds 0 reps
Workout Scaled
Joe Murdock 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		 100 reps
Performed as RX
Joe Murdock 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 45s
Performed as RX
Joe Murdock 10/22/2014 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)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5 10 rounds		 3 rounds 5 reps
Performed as RX
Joe Murdock 10/19/2014 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 do 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.		 1h 13m 00s
Performed as RX
Joe Murdock 10/17/2014 CrossFit Pintados Grace 135 pound Clean and Jerk, 30 reps 5m 39s
Workout Scaled
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