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Athlete Date Sort Location Workout Name Description Results
John Douglas Jr. Torrefiel 09/18/2016 CrossFit Pintados Trusty Mosin Nagant 7 Minute AMRAP

12 heavy Russian KB Swings (Performance: 32, Athletic*: 24, Health: 16)

8 Goblet Squats (Same)

6 Burpees with 10 lateral shuffle (instead of a jump)		 3 rounds 10 reps
Workout Scaled
John Douglas Jr. Torrefiel 09/01/2016 CrossFit Pintados MotoCrossFit For time.

10 high box jumps (Performance: 30in, Athletic*: 24in, Health: 20in)

400m run

8 high box jumps

200m run

6 high box jumps

100m run		 6m 22s
Performed as RX
John Douglas Jr. Torrefiel 08/28/2016 CrossFit Pintados Rock the Boa 9 minute AMRAP

Row (Performance: 300m, Athletic*: 250m) Non-Rx: 200m Run

12 burpees

10 knees to elbows		 2 rounds 6 reps
Workout Scaled
John Douglas Jr. Torrefiel 07/28/2016 CrossFit Pintados Captain Jack Sparrow For time.

1000m Row (Non-Rx: 800m Run)

25 Push Presses (Performance: 75lbs, Athletic*: 53lbs, Health: 33lbs)

50 Walking Lunge

25 toes to bar

50 walking lunge

25 push presses (same weight)

1000m row (Non-Rx: 800m Run)		 19m 16s
Workout Scaled
John Douglas Jr. Torrefiel 04/25/2016 CrossFit Pintados Vodka on the Rocks 6 Minute AMRAP

6 Dumbbell Thrusters (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

12 heavy Russian KB Swings (Performance: 32, Athletic*: 24, Health: 16)		 4 rounds 0 reps
Workout Scaled
John Douglas Jr. Torrefiel 03/15/2016 CrossFit Pintados Feeling Green For time.

Row (Performance: 5oom, Athletic*: 400m, Health: 300 ) Non-Rx: 400m Run

100m overhead dumbbell carry (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

Knees to Elbows (Performance: 15 reps Athletic*: 15 reps, Health: 25 sit ups)

Row (Performance: 5oom, Athletic*: 400m, Health: 300 ) Non-Rx: 400m Run		 6m 15s
Workout Scaled
John Douglas Jr. Torrefiel 03/02/2016 CrossFit Pintados Goldfinger 16 minutes.

4 Front Squats (Performance: 155lbs, Athletic*: 95lbs, Health: 65lbs)

8 Dumbbell Ground to Overhead (Performance: 45lb DBs, Athletic*25lb DBs, Health: 15lb DBs) Only 1 side of the DB has to touch the ground.

Kipping Pull Ups (Performance: 12, Athletic*:8, Health: 8 with a band)

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

32 Double Unders or 100 Singles (Both are considered Rx)

1 Minute Rest		 2 rounds 18 reps
Workout Scaled
John Douglas Jr. Torrefiel 03/01/2016 CrossFit Pintados On Her Majestys Secret Service 2 rounds for time

10 Clean & Jerks (Performance: 115lbs, Athletic*: 75lbs, Health: 55lbs)

100m Bumper Plate Farmer Carry (Performance: 45lb Bumpers, Athletic*25lb Bumpers, Health: 25lb DBs) One bumper plate in each hand. Instead of scaling down to a 15lb bumper plate use a heavier dumbbell, it will be easier to carry and you can carry more weight.		 5m 23s
Workout Scaled
John Douglas Jr. Torrefiel 02/23/2016 CrossFit Pintados Russian Frenzy In 2 minutes:

15 heavy Russian kettlebell swings (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)

Then max repetitions of low sled push & high sled push 20 feet (Performance: +180lbs, Athletic*: +90lbs, Health: +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.		 15 reps
Performed as RX
John Douglas Jr. Torrefiel 02/21/2016 CrossFit Pintados Copperhead 7 minutes.

10 deadlifts (Performance: 205lbs, Athletic*: 125lbs, Health: 85lbs)

OR

10 axle deadlifts with double overhand grip (Performance: 185lbs, Athletic *: 95lbs, Health: 65lbs)

15 box step ups (Performance: 24, Athletic*: 20, Novice: 12) OR 15 pistols

10 bar facing burpees		 2 rounds 0 reps
Performed as RX
John Douglas Jr. Torrefiel 02/16/2016 CrossFit Pintados Short and Heavy 11.5 10 minutes.

5 power cleans (Performance: 155lbs, Athletic*: 105lbs, Health: 65lbs)

10 toes to bar

15 wall balls (Performance: 20lbs/10, Athletic*: 14lbs/9, Health: 10lbs/8)		 3 rounds 3 reps
Workout Scaled
John Douglas Jr. Torrefiel 02/15/2016 CrossFit Pintados Qbert 7 minutes.

10 left / 10 right one armed kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

15 up and over box jumps (Performance: 24, Athletic*: 20, Health: 12)		 2 rounds 15 reps
Performed as RX
John Douglas Jr. Torrefiel 02/11/2016 CrossFit Pintados Tabata Sled Pushes Part Deux 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).		 17 reps
Performed as RX
John Douglas Jr. Torrefiel 02/09/2016 CrossFit Pintados Bone Rattler 6 minutes.

3 dumbbell hang squat cleans (Performance: 45lbs, Athletic*: 30lbs, Health: 20lbs)

3 dumbbell hang power cleans (same)

12 box jumps (Performance: 24, Athletic*: 20, Health: 20 step ups)		 3 rounds 3 reps
Workout Scaled
John Douglas Jr. Torrefiel 02/08/2016 CrossFit Pintados Dr. No 3 rounds for max wall balls. In 5 minutes perform:

Rope climbs (Performance: 2 reps, Athletic*: 1 rep, Health: 2 rope lay downs)

3 shoulder press (Performance: 115lbs, Athletic*: 65lbs, Health: 20lb dumbbells)

3 push press (same)

3 push jerks (same)

9 front squats (same)

Max wall balls (Performance: 20lbs/10, Athletic*:14lbs/9, Health: 10lbs/8)

1 minute rest

(repeat 2 more times)		 83 reps
Workout Scaled
John Douglas Jr. Torrefiel 02/02/2016 CrossFit Pintados Tire Iron For time.

20 Kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

400m Run

15 Kettlebell swings

200m Run

10 Kettlebell swings

100m Run		 6m 08s
Performed as RX
John Douglas Jr. Torrefiel 02/01/2016 CrossFit Pintados Better Late Than Never 13 Minutes:

5 Power Clean & Push Press (NO JERKS! 135#/83#/53#)
Chest to Bar Pull Ups (9/5/5 ring rows)
5 Reps x 10 Lateral Shuffle* (10 up & back = 1 rep!) *one hand & one foot touch the line OR two feet past the line
5 Power Clean & Push Press OR Push Jerk
Chest to Bar Pull Ups (9/5/5 ring rows)
5 Reps x 10 Lateral Shuffle* (10 up & back = 1 rep!)
REST 30 seconds		 2 rounds 5 reps
Workout Scaled
John Douglas Jr. Torrefiel 01/28/2016 CrossFit Pintados Two Step 6 minutes.

5 dumbbell hang squat cleans (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

5 toes to bar

10 box jumps or step ups (Performance: 24, Athletic*: 20, Health: 12)		 3 rounds 0 reps
Performed as RX
John Douglas Jr. Torrefiel 01/26/2016 CrossFit Pintados Strength in Numbers 8 minutes.

10 burpees

4 dumbbell weighted pull ups (Performance: 35lbs, Athletic*: 20lbs, Health: smallest band possible)		 6 rounds 5 reps
Workout Scaled
John Douglas Jr. Torrefiel 01/22/2016 CrossFit Pintados Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 10 rounds 10 reps
Performed as RX
John Douglas Jr. Torrefiel 01/19/2016 CrossFit Pintados Summertime Blues 6 minutes.
7 ring push ups
14 dumbbell power snatch (Performance: 45lbs, Athletic*: 30lbs, Health: 20lbs)		 4 rounds 7 reps
Workout Scaled
John Douglas Jr. Torrefiel 01/17/2016 CrossFit Pintados Freeblast 6 minutes.

100m run

8 plate burpees (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)

60 overhead plate walk (same)		 3 rounds 0 reps
Performed as RX
John Douglas Jr. Torrefiel 01/12/2016 CrossFit Pintados Helms Deep 8 minutes.

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

40 broad jump

100m bumper plate farmer carry one in each hand, held at the sides- (Performance: 45lb, Athletic*: 25lb, Health: 25lb dumbbells)		 2 rounds 7 reps
Performed as RX
John Douglas Jr. Torrefiel 01/10/2016 CrossFit Pintados Beasley 8 min AMRAP

8L/8R one-arm Russian kettlebell swings (Performance: 24kg, Athletic*: 16kg, Health: 12kg)

8 dumbbell push press (Performance: 45lbs, Athletic*: 30, Health: 20lbs)

8 dumbbell front squats (same)

Chest to bar pull ups (Performance: 8 reps, Athletic*: 4 reps, Health: 4 reps w/ smallest band possible)		 2 rounds 4 reps
Workout Scaled
John Douglas Jr. Torrefiel 01/05/2016 CrossFit Pintados The Real 2000 Likes Workout 12 minutes.

10 Handstand Push Ups -kipping allowed-(Performance: 10 reps, Athletic*: 6 reps, Health: db strict press 30% bw approx)

15 Back Squats -from the floor- (Performance: 135lbs, Athletic*: 93lbs, Health: 53lbs)

30 Double Unders (Performance: 30 reps, Athletic: 30 incl attempts, Health: 60 single unders)		 3 rounds 0 reps
Workout Scaled
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