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Athlete Date Sort Location Workout Name Description Results
Joe Murdock 07/27/2014 CrossFit Pintados DCF Team Tryout 2009.6 For time.

50 40 30 20 10

Double Under

10 8 6 4 2

Shoulder to overhead jerks- (Advanced: 70kg, Intermediate*: 42.5kg, Novice: 25kg)

*Womens Rx

Scaling Guide: 5 10 minutes		 12m 00s
Workout Scaled
Joe Murdock 07/22/2014 CrossFit Pintados Cloak and Dagger 7 min AMRAP

10 hang power snatches (Advanced: 95lbs, Intermediate*: 63lbs, Novice: 33lbs)

10 front squats (same weight as above)

200m run

*Womens Rx

Scaling Guide: 3 5 rounds. Scale up by doing Overhead squats instead of front squats.		 2 rounds 0 reps
Workout Scaled
Joe Murdock 07/21/2014 CrossFit Pintados Craigs Secret Zone Diet 7 min AMRAP

10 knees to elbows (Advanced*: 10 reps, Intermediate: 5 reps, Novice: 10 butterfly sit ups)

10 burpees

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds, Scale up: 1 bar muscle up at the beginning of each round, increasing by one rep each round.		 5 rounds 0 reps
Performed as RX
Joe Murdock 07/19/2014 CrossFit Pintados Solid Rockface 8 min AMRAP

6 dumbbell power snatches left arm (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

40 dumbbell overhead walk left arm (same)

6 dumbbell power snatches right arm (same)

40 dumbbell overhead walk right arm (same

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

*Womens As Prescribed weights and reps (Rx)

(Hint: going 20 out, then 20 back is probably the best way to do the carries)

Scaling Guide: 4 8 rounds		 4 rounds 0 reps
Workout Scaled
Joe Murdock 07/18/2014 CrossFit Pintados Momma Told Me 15 min AMRAP

6 Left arm kettlebell swings (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)**

6 Right arm kettlebell swings (same)

12 kipping pull-ups* (Intermediate: 6 reps, Novice: 6 with a band)

50 double unders (30 including attempts, 20 attempts)

1 minute rest

*Womens As Prescribed weights and reps (Rx)

**Remember that these are only eyeball height, not American style. And keep the shoulder back in the socket, not rolled forward!		 3 rounds 6 reps
Workout Scaled
Joe Murdock 07/16/2014 CrossFit Pintados Rockaway Beach For time

15 single arm db overhead squats left arm (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

15 toes to bar

15 single arm overhead squats right arm (same)

15 toes to bar

10 single arm overhead squats left arm (same)

10 toes to bar

10 single arm overhead squats right arm (same)

10 toes to bar

800m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 9 15 minutes		 11m 54s
Workout Scaled
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