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Athlete Date Sort Location Workout Name Description Results
John Douglas Jr. Torrefiel 01/03/2016 CrossFit Pintados Mad Monkey For time.

12 heavy shoulder press (Perfromance: 115/ Athletic: 73*/ Health 33) Make it heavy Even if you have to break it up into 4 or 5 sets

12 Push Ups

400m Run

14 Push Press

14 Push Ups

600m Run

16 Push Jerks

16 Push Ups

800m Run		 24m 02s
Workout Scaled
John Douglas Jr. Torrefiel 12/30/2015 CrossFit Pintados For Time For Time.

400m Run

Rest 1 Minute

800m Run		 7m 48s
Performed as RX
John Douglas Jr. Torrefiel 12/28/2015 CrossFit Pintados Antarctic Snow Cruiser 4 Rounds for Time

10 Clean & Jerks (Performance: 135lb, Athletic*: 83lb, Health: 53lb)

20 Box Step Ups (NO JUMPING) (Performance: 24in, Athletic*: 20in, Health: 12in)

400m Run

1 Minute Rest		 27m 00s
Workout Scaled
John Douglas Jr. Torrefiel 12/27/2015 CrossFit Pintados New Blue 10 Minutes.

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

10 Ring Push Ups (Scale by increasing the angle of the rings instead of doing knee push ups)

10, 20, 30, 40 Double Unders (Performance: Must be in unbroken sets of 10, Athletic*: Must be in unbroken sets of 10, Health: 2 sets of 5 singles and 1 DU attempt for each set of 10.) Round of 10 = 2 Sets of 5 singles and 1 DU attempt, Round of 20 = 4 Sets of 5 singles and 1 DU attempt, etc.		 5 rounds 0 reps
Workout Scaled
John Douglas Jr. Torrefiel 12/13/2015 CrossFit Pintados 75 wall balls for time.

75 wall balls (Performance: 20lb/10ft, Athletic*: 14lb/9ft, Health: 10lb/8ft)		 5m 13s
Performed as RX
John Douglas Jr. Torrefiel 12/06/2015 CrossFit Pintados Before These Crowded Streets 7 minutes.

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

8 kettlebell swings (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

12 box step ups (Advanced: 24, Intermediate*: 20, Novice: 12)		 4 rounds 4 reps
Performed as RX
John Douglas Jr. Torrefiel 11/29/2015 CrossFit Pintados Mason The Line Dixon 8 min AMRAP

40 double unders or 100 single unders (Both are Rx!)

40 dumbbell walking lunge (Advanced: 30lbs, Intermediate*: 20lbs, Novice: none)

Ring dips (Advanced: 8 reps, Intermediate*: 4 reps, Novice: 4 reps push ups)		 2 rounds 20 reps
Performed as RX
John Douglas Jr. Torrefiel 11/16/2015 CrossFit Pintados Wooden Cobra 4 rounds for time (Advanced: 5 rounds)

5 hang power cleans (Advanced: 155lbs, Intermediate*: 95lbs, Novice: 65lbs)

Ring push ups (Advanced: 10 reps, Intermediate*:7 reps, Novice: 7 regular push ups)

300 m Run, if you Rx 2 people can do 350m/300m* Row

200m run

1 minute rest		 17m 20s
Workout Scaled
John Douglas Jr. Torrefiel 11/15/2015 CrossFit Pintados Changing Corners 7 min AMRAP

12 Burpees

Bar Muscle Up (Advanced: 4, Intermediate*: 2, Novice: 5 Ring Rows and 5 Ring Push Ups ) or 5 Chest to Bar Pull Ups and 5 Toes 2 Bar (Still Rx)

6 Deadlifts (Advanced: 225lbs , Intermediate*: 175lbs, Novice: 85lbs 		2 rounds 9 reps
Workout Scaled
John Douglas Jr. Torrefiel 11/10/2015 CrossFit Pintados Cerberus Cerberus For Time.

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

12 power cleans (Advanced: 135lbs, Intermediate*: 85lbs, Novice: 55lbs)

1000m Run (Rx may Row 1100m/1000m*)

Rest 2 minutes, repeat

*Womens Rx

Scaling Guide: 14 19 minutes.

Scale up option: 155/95 power cleans		 17m 05s
Workout Scaled
John Douglas Jr. Torrefiel 11/08/2015 CrossFit Pintados Y.E.G. None Baseline time: 6:48 RX lbs
100m row: 27 seconds lbs
200m row: 47 seconds lbs
Performed as RX
John Douglas Jr. Torrefiel 11/05/2015 CrossFit Pintados Across the Tracks 5 min AMRAP

Wall ball (Advanced: 20lbs/10, Intermediate*: 14lbs/9, Novice: 10lbs/8)

*Womens Rx

Scaling Guide: 60 120 reps

Scale up option: Karen 150 wall balls for time. (9 minute cap)		 47 reps
Performed as RX
John Douglas Jr. Torrefiel 11/03/2015 CrossFit Pintados Kudra 6 min AMRAP

5 heavy thrusters (Advanced: 115lbs, Intermediate*: 75lbs, Novice: 55lbs)

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: 135/85 lbs		 3 rounds 0 reps
Workout Scaled
John Douglas Jr. Torrefiel 11/01/2015 CrossFit Pintados Mirror Lake 6 min AMRAP

10L/10R single arm Russian kettlebell swing (Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs)

15 jumping pull ups

*Womens Rx

Scaling Guide: 4 7 rounds		 3 rounds 0 reps
Performed as RX
John Douglas Jr. Torrefiel 10/11/2015 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.		 65 reps
Performed as RX
John Douglas Jr. Torrefiel 10/06/2015 CrossFit Pintados Commando 6 min AMRAP

40 broad jump (20 out and 20 back, count your reps)

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

Count your reps on the 40 of broad jumps. Then do 2x the kettlebell swings for how many broad jumps it took you to travel 40.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 Rounds		 7 rounds 0 reps
Performed as RX
John Douglas Jr. Torrefiel 10/04/2015 CrossFit Pintados 57 Chevy For time.

15 deadlifts (Advanced: 135lbs, Intermediate*: 95lbs, Novice: 65lbs)

200m run

15 front squats (same)

800m run

15 front squats

400m run

15 deadlifts

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 9 15 minutes. Scale up to axle deadlifts and squats at 155/105lbs (most axles are 15lbs)		 15m 00s
Workout Scaled
John Douglas Jr. Torrefiel 10/02/2015 CrossFit Pintados Lucky Lunges 15 min AMRAP

10 clean and jerks (Advanced: 135lbs, Intermediate*: 83lbs, Novice: 53lbs)

60 foot walking lunge

60 foot bear crawl

1 minute rest

If you finish your last round of bear crawls after the 14 minute mark, you have the option skip the minute rest and keep going!

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 6 rounds. Scale up to 155/103 for an extra challenge.		 3 rounds 30 reps
Workout Scaled
John Douglas Jr. Torrefiel 09/29/2015 CrossFit Pintados The Mandala 2 Round For Time.

6 Left Single Arm DB Strict Press (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lb)

6 Right Single Arm DB Strict Press (Same)

6 Left Pistols

6 Right Pistols

4 Left Single Arm DB Strict Press (Same)

4 Right Single Arm DB Strict Press (Same)

4 Left Pistols

4 Right Pistols

400m Run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 6 10 Minutes.		 8m 31s
Workout Scaled
John Douglas Jr. Torrefiel 09/27/2015 CrossFit Pintados Haroun And The Sea Of Stories 4 rounds for time (Intermediate/Novice: 3 rounds)
8 kipping pull ups*
10 dumbbell push press (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)
12 kettlebell swings (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)
*Womens As Prescribed weights and reps (Rx)
Scaling Guide: 5 9 minutes		 10m 41s
Workout Scaled
John Douglas Jr. Torrefiel 09/24/2015 CrossFit Pintados MotoCrossFit For time.

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

400m run

8 high box jumps

200m run

6 high box jumps

100m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3:30 7 minutes. Scale up to a 100m sandbag run on the last round.		 6m 14s
Performed as RX
John Douglas Jr. Torrefiel 09/22/2015 CrossFit Pintados Short DB Fran 15 12 9

Dumbbell thrusters (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

Chest-to-bar pull ups

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 6 minutes		 8m 26s
Workout Scaled
John Douglas Jr. Torrefiel 09/20/2015 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 (Advanced: 6 reps, Intermediate*: 4 reps, Novice: 6 push ups on your toes)
30 double unders

Scaling Guide: 3 7 rounds		 2 rounds 6 reps
Workout Scaled
John Douglas Jr. Torrefiel 09/15/2015 CrossFit Pintados Ghost train 15 min AMRAP

400m sandbag run (Advanced: 30kg, Intermediate*: 20kg, Novice: 10kg)

then in remaining time:

10 clean and jerks (Advanced: 115lbs, Intermediate*: 85lbs, Novice: 55lbs)

10 back squats (same)

Kipping pull ups (Advanced: 15 reps, Intermediate*: 10 reps, Novice: 5 reps)

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

*Womens Rx

Scaling Guide: 3 5 rounds		 2 rounds 0 reps
Workout Scaled
John Douglas Jr. Torrefiel 09/13/2015 CrossFit Pintados Time and Time Again 7 minutes. (Scored as total reps completed)

1/1, 2/2, 3/3etc

100 foot Sprint (same every round)

Dumbbell ground-to-overhead (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

Dumbbell strict press (same)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5 9 rounds		 6 rounds 7 reps
Workout Scaled
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