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Athlete Date Sort Location Workout Name Description Results
Karina Romero 01/02/2018 Vintage CrossFit None 12 Rounds Alternating with a Partner
10 Thrusters 95/65lbs
30 Double Unders
*Switch after full rounds*


Scale the weight so all six rounds of thrusters can be completed unbroken. Rounds should be fast!

Beginner: 55/35
Intermediate: 75/50
Advanced: Rx
Competitor: 115/75		 14m 09s
Workout Scaled
Karina Romero 01/01/2018 Vintage CrossFit Riley For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you've got a weight vest or body armor, wear it.		 49m 19s
Performed as RX
Karina Romero 12/31/2017 Vintage CrossFit The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 37m 09s
Workout Scaled
Karina Romero 12/27/2017 Vintage CrossFit None AMRAP 12 Minutes
20 Front Squats 135/95lbs
20 Box Jump Overs 24/20
20 Pull Ups

Beginner: 15 reps; 95/65; 20/16"; Banded Strict Pullups in sets of 5
Intermediate: 115/75; Rx; 15 pullups in sets of 3+ reps
Advanced: Rx		 2 rounds 11 reps
Workout Scaled
Karina Romero 12/27/2017 Vintage CrossFit None Back Squat 5x5 at 90% of Last week's 5RM 105 lbs
Performed as RX
Karina Romero 12/26/2017 Vintage CrossFit None Power Clean Singles @65-80%
Drop and Reset
4 Rounds
:90 on
2:30 off

Move well > Move heavy.		 60 reps
Performed as RX
Karina Romero 12/26/2017 Vintage CrossFit None AMRAP 15 Minutes
2 Rope Climbs
6 OHS 155/105lbs
12/9 Calorie Bike

The OHS should be heavy but unbroken.

Beginner: 1 30' Sled Pull; 85/55; 8/6 Calorie Bike
Intermediate: 115/80; Lower height rope climb
Advanced: Rx		 3 rounds 2 reps
Workout Scaled
Karina Romero 12/23/2017 Vintage CrossFit 12 Days of Christmas WOD 2017 12 Days of Christmas
1 Thruster
2 Front Squats
3 Shoulder to Overhead
4 Deadlifts
5 Bar Facing Burpees
6 Pull Ups
7 Push Ups
8 Air Squats
9 Toes to Bar
10 Handstand Push Ups
11 Overhead Squats
12 Power Snatch

Rx: 135/95
Int: 115/75
Beg: 95/65

QuickFit

1 D-Ball Ground to Overhead
2 D-Ball Squat
3 D-Ball Cleans
4 D-Ball Deadlifts
5 Burpees over D-Ball
6 Ring Rows
7 Push Ups
8 Air Squats
9 Hanging Knee Raise
10 Dumbbell Push Presses (2 DBs)
11 Dumbbell Squats (2 DBs)
12 Dumbbell Snatch (Single DB)		 44m 56s
Workout Scaled
Karina Romero 12/22/2017 Vintage CrossFit None Push Jerk
5x5 @ 70%		 65 lbs
Performed as RX
Karina Romero 12/22/2017 Vintage CrossFit None 21-15-9
Hang Squat Snatch 95/65lbs
Ring Dips

Beginner: 55/35; 15-10-5 Perfect Push Ups
Intermediate: 75/50; 15-10-5 Ring Push Ups with straight body
Advanced: Rx

Time domain for the WOD should be <10:00		 10m 26s
Workout Scaled
Karina Romero 12/21/2017 Vintage CrossFit None Deadlift
12-12-12
As heavy as possible with full control		 105 lbs
Performed as RX
Karina Romero 12/18/2017 Vintage CrossFit None EMOM for 10 Minutes
1 Misfit Clean Complex 70%+ of 1RM
You can build throughout sets
 65 lbs
Performed as RX
Karina Romero 12/18/2017 Vintage CrossFit None 50 Bar Facing Burpees
40 Chest to Bar Pullups
30 Deadlift 225/155lbs
20 Muscle Ups

Time Cap 12:00 (add one second per rep not completed)

Treat this like an Open WOD with an aggressive time cap. How far can you get?

Beginner: 40 Burpees/30 Banded or Chin over Bar Pullups/20 Deadlifts/10 Ring Rows with straps vertical; 135/85
Intermediate: Chin over Bar Pullups; 185/125; 20 Ring Dips
Advanced: Rx		 12m 24s
Workout Scaled
Karina Romero 12/13/2017 Vintage CrossFit None 5 Rounds
:60 Max Chest to Bar Pullups
:60 Rest
:60 Max Thruster 135/95lbs
:60 Rest

Beginner: Ring Rows; 85/55
Intermediate: Chin over Bar Pull Ups; 100/70
Advanced: 115/80
Competitor: Ring Muscle Ups		 152 reps
Workout Scaled
Karina Romero 12/13/2017 Vintage CrossFit None EMOM for 10 Minutes
1 Misfit Snatch Complex 70%+ of 1RM
You can build throughout sets		 40 lbs
Performed as RX
Karina Romero 12/12/2017 Vintage CrossFit None 3 Rounds
10 DB Clean and Jerk 50/35lbs each hand
Run 200m

Beginner: 35/20s
Intermediate+: Rx
 7m 30s
Workout Scaled
Karina Romero 12/12/2017 Vintage CrossFit None 5x5 Back Squat @ 90% 5RM 110 lbs
Performed as RX
Karina Romero 12/11/2017 Vintage CrossFit None AMRAP 10 Minutes
40 Double Unders
10 Push Jerk 155/105lbs
4 Bar Muscle Ups

Beginner: 60 Single Unders; 95/55; 4 Strict Pull Ups
Intermediate: 20 Double Unders; 115/75; 4 Chest to Bar Pullups
Advanced: Rx
 3 rounds 19 reps
Workout Scaled
Karina Romero 12/11/2017 Vintage CrossFit None Power Clean Singles @ 60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off

With the Olympic Weightlifting work, be concerned more with learning to move the bar correctly than reps. Intensity should be high but consistency and moving properly need to be the focus. 		41 reps
Performed as RX
Karina Romero 12/08/2017 Vintage CrossFit None 3 Rounds
9 Power Snatch 135/95lbs
6/4 Ring Muscle Ups

Time Cap: 10:00

Beginner: 75/55; 12 Ring Push Ups or 9 Ring Dips
Intermediate: 105/75; 6 Banded Ring Transitions or 6 Hips to Rings + 6 Strict Ring Dips
Advanced: Rx

Muscle Ups should be in two sets or less. If you only have singles go for only 3 per round. 		9m 16s
Workout Scaled
Karina Romero 12/08/2017 Vintage CrossFit None Push Jerk 1RM 90 lbs
Performed as RX
Karina Romero 12/06/2017 Vintage CrossFit None Find 1RM Snatch Complex

Squat Snatch
Overhead Squat
Hang Squat Clean
Overhead Squat		 55 lbs
Performed as RX
Karina Romero 12/06/2017 Vintage CrossFit None For Time
40 Pull Ups
40 Thrusters 75/55lbs
40/25 Calorie Bike

Time Cap 12:00

Beginner: Banded Pull Ups; 45/35
Intermediate: 25 Unassisted Pull Ups; Rx
Advanced: Rx
Competitor: Chest to bar Pullups		 11m 07s
Performed as RX
Karina Romero 12/06/2017 Vintage CrossFit None Find 1RM Snatch Complex

Squat Snatch
Overhead Squat
Hang Squat Clean
Overhead Squat		 55 lbs
Performed as RX
Karina Romero 12/05/2017 Vintage CrossFit None Back Squat 5RM 120 lbs
Performed as RX
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