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Athlete Date Sort Location Workout Name Description Results
Joe Murdock 09/23/2016 CrossFit Pintados Bittersweet Dreaming 6 Minute AMRepsAP

4 Strict Chin Ups (Performance: 4, Athletic*: 3, Health: 4 Ring Rows)

4 Wall Balls (Performance: 20lbs/10ft, Athletic*: 14lbs/9ft, Health: 10lbs/8ft)

4 Strict Chin Ups (Same)

8 Wall Balls (Same)

4 Strict Chin Ups (Same)

12 Wall Balls (Same)

Etc.		 91 reps
Performed as RX
Joe Murdock 04/29/2016 CrossFit Pintados Deathly Hallows 12 Minute AMRAP

20 40 60 Etc. Single Arm Overhead Lunge (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs) (One Dumbbell, switch arms as needed))

200m 400m 600m Etc. Row (Non-Rx: Run)		 4 rounds 0 reps
Performed as RX
Joe Murdock 04/15/2016 CrossFit Pintados Prisoner of Azkaban For time.

200m Sandbag Run (Performance: 30kg, Athletic*: 20kg, Health: 10kg)

Double Unders (Performance*: 100, Athletic: 50, Health: 20 sets of 4 singles + 1 attempt)

20 Burpees		 06m 14s
Performed as RX
Joe Murdock 02/19/2016 CrossFit Pintados You Only Live Twice 14 minutes.

6 power snatch (Performance: 95lbs, Athletic*: 65lbs, Health: 35lb kettlebell)

3 overhead squats (same, scale to 6 front squats if you lack mobility for OHS)

40 bear crawl (20 out/20 back)

200m run		 3 rounds 0 reps
Performed as RX
Joe Murdock 02/05/2016 CrossFit Pintados Plow Blade 4 rounds for time.

5 overhead squats (Advanced: 115lbs, Intermediate*: 73lbs, Novice: 53lbs)

100m bumper plate farmer carry (Advanced:45lbs , Intermediate*: 25lbs, Novice: 20lb dbs)

15 burpees* (Intermediate: 10 reps, Novice: 7 reps)		 14m 00s
Workout Scaled
Joe Murdock 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 42s
Performed as RX
Joe Murdock 07/16/2015 CrossFit Pintados St. Petersburg Shuffle 3 rounds, count total reps

1 minute heavy kettlebell swings (Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg)

1 minute lateral shuffle 20 with a line touch (one way is one rep)

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 70 130 reps		 90 reps
Performed as RX
Joe Murdock 07/13/2015 CrossFit Pintados More than a Feeling 6 min AMRAP

6 two hand dumbbell ground to overhead -one in each hand- (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

6 ring dips

30 double unders

Scaling Guide: 3 7 rounds
 2 rounds 4 reps
Performed as RX
Joe Murdock 07/07/2015 CrossFit Pintados Hard Top For time.

15 clean and jerks (Advanced: 70kg, Intermediate*: 47.5kg, Novice: 30kg)

800m run (Novice: 400m)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3:30 7 min. Scale up to 82.5kg/62.5 for an extra challenge.
 8m 45s
Workout Scaled
Joe Murdock 07/05/2015 CrossFit Pintados La Grange 7 min AMRAP

30 double unders (Novice: 5 single unders and 1 double under x 10)

Strict chin ups (Advanced: 5 reps, Intermediate*: 3 reps, Novice: 3 reps with a small band)

5 dumbbell hang squat cleans (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds		 3 rounds 18 reps
Performed as RX
Joe Murdock 07/03/2015 CrossFit Pintados Anti-Dad Bod For total time.

25 Burpees
Then 3 rounds
15 ring push ups
10 knees to elbows
400m Run
*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 10 17 minutes		 15m 52s
Performed as RX
Joe Murdock 06/05/2015 CrossFit Pintados Dirty Thirty 30 Box jump, 24 inch box
30 Jumping pull-ups
30 Kettlebell swings, 1 pood
Walking Lunge, 30 steps
30 Knees to elbows
30 Push press, 45 pounds
30 Back extensions
30 Wall ball shots, 20 pound ball
30 Burpees
30 Double unders		 19m 20s
Performed as RX
Joe Murdock 05/29/2015 CrossFit Pintados Right Side Down For time. (9 minute time cap)

15 HSPU (Advanced: kipping, head to floor, Intermediate*: kipping, head to abmat, Novice: knees on box)

200m run

15 dumbbell shoulder press one in each hand-(Advanced: 45lb, Intermediate*: 25lb, Novice: 15lb)

200m run

15 ring push ups

200m run

*Womens Rx

Scaling Guide: 4 7 minutes.		 6m 40s
Workout Scaled
Joe Murdock 03/25/2015 CrossFit Pintados Sabotage 12 min AMRAP

6 hang power cleans (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

6 strict chin ups hands supine- (Advanced: 6 reps, Intermediate*: 6 kipping chin ups, Novice: 6 band pull ups)

40 double unders (Advanced*: 40 reps, Intermediate: 30 reps including attempts, Novice: 20 reps including attempts

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 9 rounds. Scale up to 155/103 hang cleans for an extra challenge.		 2 rounds 0 reps
Workout Scaled
Joe Murdock 03/24/2015 CrossFit Pintados Heatseeker 5 rounds for time.

8 front squats (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

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

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 10 19 minutes. Scale up the squats to overhead squats and chest to bar pull ups for an additional challenge.

Coaching Tips: Youll need to clean the weight from the floor, so try and get through them in one or two sets. Make sure you pace the row so that you dont have to drop the barbell multiple times per round! Go for bigger sets on the pull ups, but be careful with your hands (no ripping).		 16m 37s
Workout Scaled
Joe Murdock 03/11/2015 CrossFit Pintados Split Lip 7 min AMRAP

7 dumbbell deadlifts one in each hand- (Advanced: 45lbs, Intermediate*: 30lbs, Novice: ), sumo style IS allowed

7 dumbbell push presses one in each hand- (Same)

30 double unders OR 60 singles (either one is Rx!)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds. Scale up the dumbbells to 55/35lbs and 30 unbroken DUs per round if you think youll get more than 7 rounds.		 5 rounds 7 reps
Workout Scaled
Joe Murdock 03/09/2015 CrossFit Pintados Buffalo Soldier 14 minutes, with a 2 round rolling start.

No more than 2 rounds in the first 4 minutes (if you finish early, you must stop and wait)

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

12 box jump (Advanced: 24in, Intermediate*: 20in, Novice: 12in) step ups allowed-

8 toes to bar (Novice: 16 sit ups)

Then AMRAP for the next 10 minutes. If you cannot complete two rounds in the first 4 minutes, then just keep going at the 4 minute mark and treat the whole like a standard 14 minute AMRAP.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds. Scale up the wall ball to 30/20lbs if you know youll be outside of the guide range.		 4 rounds 16 reps
Workout Scaled
Joe Murdock 03/01/2015 CrossFit Pintados CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)		 5 rounds 17 reps
Workout Scaled
Joe Murdock 03/01/2015 CrossFit Pintados CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 165 lbs
Performed as RX
Joe Murdock 03/01/2015 CrossFit Pintados Soft Rockslide For time.

Advanced/Intermediate: 4 rounds, Novice: 3 rounds

15 box jumps (Advanced: 24in, Intermediate*: 20in, Novice: 12in) Step ups okay

10 dumbbell push presses (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

10 burpees		 7m 22s
Workout Scaled
Joe Murdock 02/24/2015 CrossFit Pintados You Oughta Know For time.

10 dumbbell weighted kipping pull ups (Advanced: 45lbs, Intermediate*: 20lbs, Novice: strict band assisted)

50 walking lunge

10 weighted pull ups (same)

50 walking lunge

800m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5 10 minutes		 8m 04s
Workout Scaled
Joe Murdock 02/23/2015 CrossFit Pintados Fortunate Son 3 rounds for time.

12 front squats (Advanced: 60kg, Intermediate*: 42.5kg, Novice: 30kg)

12 burpee pull ups

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5 12 minutes. Scale up to OHS for an extra challenge (even for just the first round)!		 9m 00s
Performed as RX
Joe Murdock 02/22/2015 CrossFit Pintados Russian Frenzy In 2 minutes:

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

Then max repetitions of low sled push & high sled push 20 feet (Advanced: 80kg, Intermediate*: 40kg, Novice: +0lbs) Each sled push is 1 rep (out and back = 2 reps)

Rest 2 minutes

Repeat 15 kb swings and then max sled pushes in 2 min again.

Record total sled push reps.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 15 30 reps (remember that out and back = 2 reps)
 20 reps
Performed as RX
Joe Murdock 02/17/2015 CrossFit Pintados Brown Sugar 6 min AMRAP

Chest to bar pull ups (Advanced: 10 reps, Intermediate*: 5 reps, Novice: kipping or band pull ups)

10 goblet squats (Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg)

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

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds		 3 rounds 0 reps
Performed as RX
Joe Murdock 02/16/2015 CrossFit Pintados For What Its Worth 7 min AMRAP

8 ring push ups (Advanced*: rings near floor, straps vertical, Intermediate: rings set to near floor height, feet under anchor point, straps at 45 degree angle, Novice: rings set near waist height, rings at 45 deg angle).

8 dumbbell hang power cleans (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

100m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds. Scale up to ring dips for an extra challenge		 6 rounds 0 reps
Performed as RX
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