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Athlete Date Sort Location Workout Name Description Results
KD Andrada 03/15/2015 CrossFit Pintados The Boys Be Home Again 7 min AMRAP

20 dumbbell thrusters (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

Then max rounds with the remaining time:

8 toes to bar

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

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 5 rounds. For an extra challenge, do the thrusters unbroken, and scale up the wall ball weight to 30lb/20lb.
 2 rounds 8 reps
Performed as RX
KD Andrada 03/04/2015 CrossFit Pintados Heard it Through the Grapevine 6 min AMRAP

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

5 supine ring rows

10 heavy wall ball (Advanced: 30lbs/10ft, Intermediate*: 20lb/9ft, Novice: 14lb/8ft)

5 supine ring rows

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to 10 dumbbell thrusters for an additional challenge.
 2 rounds 10 reps
Performed as RX
KD Andrada 03/03/2015 CrossFit Pintados Too Clever by Half 12 min AMRAP

10 clean and jerks (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 25kg)

15 abmat sit ups

30 dumbbell walking lunge one in each hand, arms at sides- (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up the c&j weight to 60/42.5 for an additional challenge.		 3 rounds 3 reps
Performed as RX
KD Andrada 03/02/2015 CrossFit Pintados More Than A Feeling 7 min AMRAP

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

Kipping Pull-ups (Advanced: 15 reps, Intermediate*: 10 reps, Novice: 5 reps with a band)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to chest to bars for a round or two (or more) for an additional challenge.		 2 rounds 5 reps
Performed as RX
KD Andrada 10/02/2014 CrossFit Pintados Snapdragon For time.

10 strict presses (Advanced: 42.5kg, Intermediate*: 25kg, Novice: 15kg)

40 double unders or 80 single unders

12 push presses

50 double unders or 100 single unders

14 push jerks

60 double unders or 120 single unders

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5 10 minutes. Scale up to 115/68 if desired.		 8m 40s
Performed as RX
KD Andrada 09/30/2014 CrossFit Pintados El Camino 12 min AMRAP

5 power cleans (Advanced: 60kg, Intermediate*: 42.5kg, Novice: 25kg)

5 reps of one dumbbell hang power clean plus one hang squat clean (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

15 air squats

3 reps of 20 out and 20 back lateral shuffle with a line touch

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds		 3 rounds 1 reps
Workout Scaled
KD Andrada 09/15/2014 CrossFit Pintados Power Snatch 5 min AMRAP

Power Snatch (Advanced: 42.5kg, Intermediate*: 30kg, Novice: 20kg)		 30 reps
Performed as RX
KD Andrada 09/07/2014 CrossFit Pintados Crazy Train 6 min AMRAP

Strict Chin up (Advanced: 6 reps, Intermediate*: 3 reps, Novice: 3 reps with smallest band possible)

100m run

30 seconds rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds. Skip the last rest if you want to.		 5 rounds 0 reps
Workout Scaled
KD Andrada 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		 13 reps
Workout Scaled
KD Andrada 09/03/2014 CrossFit Pintados Broiled Broccoli 6 min AMRAP

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

6 high box jumps (Advanced: 28in, Intermediate*: 24in, Novice: 12in)

9 sit ups butterfly style (soles of feet touching)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5 10 rounds		 4 rounds 1 reps
Workout Scaled
KD Andrada 08/28/2014 CrossFit Pintados Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 18m 00s
Workout Scaled
KD Andrada 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 04s
Workout Scaled
KD Andrada 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		 12m 10s
Workout Scaled
KD Andrada 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		 4m 47s
Workout Scaled
KD Andrada 08/10/2014 CrossFit Pintados Strictly Sixes 7 min AMRAP

6 Db strict presses (Advanced: 35lbs, Intermediate*: 20lbs, Novice: 15lbs)

6 Db front squats (same)

6 chin ups (Advanced: strict, Intermediate*: kipping, Novice: band assisted)

60 bear crawl

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds		 2 rounds 0 reps
Workout Scaled
KD Andrada 08/07/2014 CrossFit Pintados Back Squat 3 3 3 3 3 None 231 lbs
Performed as RX
KD Andrada 08/06/2014 CrossFit Pintados Almost a Dozen For time.

11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Single arm dumbbell shoulder to overhead switch arms as desired- (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

Kettlebell Sumo Deadlift High Pull (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 9 minutes		 8m 26s
Performed as RX
KD Andrada 08/03/2014 CrossFit Pintados Pocket Full of Doubloons 3 rounds for time.

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

10 heavy thrusters from the ground- (Advanced: 115lbs, Intermediate*: 83lbs, Novice: 63lbs)

400m run

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 10 16 minutes		 22m 40s
Workout Scaled
KD Andrada 07/29/2014 CrossFit Pintados Plow Blade 4 rounds for time.

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

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

15 burpees* (Intermediate: 10 reps, Novice: 7 reps)

2 minutes rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 11 16 minutes. Scale up the OHS weight if necessary.		 19m 40s
Workout Scaled
KD Andrada 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 0 reps
Workout Scaled
KD Andrada 07/17/2014 CrossFit Pintados Back Squats 5-5-5-5-5 None 40-50-60-70-75 kgs
Performed as RX
KD Andrada 07/17/2014 CrossFit Pintados Tabata Sled Pushes 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).

Advanced: +60 kg

Intermediate*: +40 kg

Novice: +20 kg

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 16 36 reps		 14 reps
Workout Scaled