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Athlete Date Sort Location Workout Name Description Results
Joe Murdock 10/14/2014 CrossFit Pintados 1 mile for time.

1 Mile (1,600m) Run

(Novice: Run as far as possible in 10 minutes).

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5:30 10 minutes.		 9m 41s
Performed as RX
Joe Murdock 10/12/2014 CrossFit Pintados Mississippi Mud 7 minutes.

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

100m bumper plate farmer carry (Same)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds.		 2 rounds 20 reps
Performed as RX
Joe Murdock 10/09/2014 CrossFit Pintados 2008 CrossFit Games Burpee Deadlift 5 rounds for time.

5 deadlifts (Advanced: 125kg, Intermediate*: 85kg, Novice: 52.5kg)

10 burpees

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 minutes (7 min time cap). This should be a short sprint! When in doubt go lighter on the deadlifts. Realistically, you should only go Rx if you your 1rep max Deadlift is above 175 and 110 respectively).		 6m 21s
Workout Scaled
Joe Murdock 10/08/2014 CrossFit Pintados Lefty McDougal 8 min AMRAP

10 single arm db overhead squat (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs) use either arm as much or as little as youd like

10 single arm db snatch (same weight, 5 right and 5 left in any order youd like)

100m sprint

1 min rest (No breaks at the end of this one. If you finish your last sprint after 7 min you are done.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds		 3 rounds 10 reps
Workout Scaled
Joe Murdock 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		 305 reps
Workout Scaled
Joe Murdock 10/05/2014 CrossFit Pintados Hot Mess For time.

5 rounds:

5 strict chin ups (Intermediate*: 3 reps, Novice: 5 strict band pull ups)

10 hand release push ups

5 left / 5 right pistols (Novice: box step ups)

Then . . . (as in AFTER the 5 rounds above)

20 burpees

Scaling Guide: 5 10 minutes. 11 minute cut off. Scale up by doing weighted strict chin ups (45/20lb) if you wish.		 8m 25s
Performed as RX
Joe Murdock 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
Joe Murdock 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		 3 rounds 7 reps
Workout Scaled
Joe Murdock 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		 3 rounds 2 reps
Performed as RX
Joe Murdock 09/15/2014 CrossFit Pintados Power Snatch 5 min AMRAP

Power Snatch (Advanced: 42.5kg, Intermediate*: 30kg, Novice: 20kg)		 33 reps
Workout Scaled
Joe Murdock 09/12/2014 CrossFit Pintados Stomp For time.

10 8 6 4 2

Heavy Barbell Thrusters (Advanced: 60kg, Intermediate*: 42.5kg, Novice: 25kg)

50 40 30 20 10

Double Unders (Intermediate: reps, Novice: single unders)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 12 minutes		 9m 50s
Workout Scaled
Joe Murdock 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
Joe Murdock 09/09/2014 CrossFit Pintados Captain Jack Sparrow (run) For time.

800m run

25 push presses (Advance: 35kg, Intermediate*: 25kg, Novice: 15kg)

50 walking lunge

25 toes to bar

50 walking lunge

25 push presses (same weight)

800m run

Scaling Guide: 11 18 minutes		 17m 21s
Performed as RX
Joe Murdock 09/09/2014 CrossFit Pintados Captain Jack Sparrow (run) For time.

800m run

25 push presses (Advance: 35kg, Intermediate*: 25kg, Novice: 15kg)

50 walking lunge

25 toes to bar

50 walking lunge

25 push presses (same weight)

800m run

Scaling Guide: 11 18 minutes		 17m 21s
Performed as RX
Joe Murdock 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)		 38 reps
Workout Scaled
Joe Murdock 09/04/2014 CrossFit Pintados Dead Battery In 2 minutes:

8 shoulder to overhead aka: Jerk- (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

8 burpees over the barbell

Then max sled pushes 20low/20 high with the remaining time (Advanced:40kg , Intermediate*: 20kg, Novice: 0lbs or plate drag)

2 minutes rest

4 rounds, count total sled pushes for score.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 20 50 total sled pushes		 11 reps
Workout Scaled
Joe Murdock 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).		 11m 00s
Workout Scaled
Joe Murdock 08/31/2014 CrossFit Pintados Proud Shortie 7 min AMRAP

40 double unders (Intermediate: 20 reps, Novice: 20 attempts)

20 push ups

10 pistols alternating legs (Novice: Box step downs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to 60 DUs, ring push ups, and weighted pistols (35/26) if you think you are going to get more than 5 rounds		 2 rounds 0 reps
Workout Scaled
Joe Murdock 08/26/2014 CrossFit Pintados Smooth Rain 3 rounds for time.

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

50 double unders (Advanced: 50 reps, Intermediate*: 25 reps, Novice: 25 incl. attempts)

20 burpees

100m bumper plate farmer carry (Advanced: 20kg, Intermediate*: 10kg, Novice: 25lb db carries)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 9 17 minutes, Plan D Workout Scale: 135/83 OHS		 18m 30s
Workout Scaled
Joe Murdock 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		 4m 12s
Workout Scaled
Joe Murdock 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		 19m 45s
Workout Scaled
Joe Murdock 08/17/2014 CrossFit Pintados Pirate Lizzy For time.

21 15 9

21 ring dips (Intermediate*: 12 res, Novice: 21 toe push ups)

400m run

15 ring dips(Intermediate*: 8 reps, Novice: 15 toe push ups)

300m run

9 ring dips (Intermediate*: 4 reps, Novice: 9 toe push ups)

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5 9 minutes		 8m 19s
Workout Scaled
Joe Murdock 08/15/2014 CrossFit Pintados Sidecar Special For time.

20 overhead squats (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 15kg)

400m Run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 minutes		 3m 27s
Workout Scaled
Joe Murdock 08/12/2014 CrossFit Pintados Filthy Fifty/ Dirty Thirty 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).		 25m 50s
Workout Scaled
Joe Murdock 08/05/2014 CrossFit Pintados Continuous burpee box jumps and pull ups With a continuously running clock do one burpee box jump the first minute, two pull ups the second minute, three burpee box jumps the third minute, 4 pull ups the fourth minute. . . continue until you cannot do the number of burpee box jumps or pull ups in the allotted minute.

Burpee Box Jump box height Advanced*: 24, Intermediate: 20, Novice: 12

Pull up Advanced: chest to bar, Intermediate*: kipping chin over bar, Novice: band assisted

Record total number, and fraction of final round completed.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 8 15 rounds		 11 rounds 0 reps
Workout Scaled
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