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Athlete Date Sort Location Workout Name Description Results
Karina Romero 12/05/2017 Vintage CrossFit None 4 Rounds
12 Bar Facing Burpee
20 DB Snatch 50/35lbs

Time Cap: 12 Minutes

Beginner: 8 Bar Facing Burpees; 16 DB Snatch, 35/20
Intermediate/Advanced: Rx		 12m 17s
Workout Scaled
Karina Romero 12/04/2017 Vintage CrossFit None Find 1RM Misfit Clean Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk		 85 lbs
Performed as RX
Karina Romero 12/04/2017 Vintage CrossFit None AMRAP 10 Minutes
Run 200m
12 HSPU (Open Standard)
9 Hang Power Snatch 75/55lbs

Beginner: 3 Wall Walks or 3x Kick Up to HS + :10 Hold; 45/35
Intermediate: 6-9 HSPU or Reduced ROM; 65/45
Advanced: Rx
Competitor: 95/65

Handstand Push Ups should be done in 3 sets or less each round. Hang Power Snatch should be unbroken, not heavy!		 2 rounds 202 reps
Workout Scaled
Karina Romero 11/30/2017 Vintage CrossFit None Clean and Jerk 1RM 90 lbs
Performed as RX
Karina Romero 11/30/2017 Vintage CrossFit None 3 Rounds
50m Farmer's Carry (53/35lbs per hand)
Row 500m

10 minute cap

Beginner: 35/26
Intermediate+: Rx		 9m 33s
Performed as RX
Karina Romero 11/29/2017 Vintage CrossFit None Push Press 1RM 90 lbs
Performed as RX
Karina Romero 11/29/2017 Vintage CrossFit None Every 3 Minutes until failure
Run 200m
12 Thrusters 75/55lbs
3 Pull Ups

Rest remainder
Increase Pull Up reps by 3 each interval

Scale to allow everyone to get to the fifth round

Beginner: 45/35; Banded Pull Ups
Intermediate: 65/45; 2-4-6-8-10 pull ups
Advanced: Rx
Competitor: 95/65		 6 rounds 23 reps
Workout Scaled
Karina Romero 11/27/2017 Vintage CrossFit None Squat Snatch 1RM 60 lbs
Performed as RX
Karina Romero 11/27/2017 Vintage CrossFit None 5 Rounds
8 Deadlift 155/105lbs
20 Double Unders
8 Power Cleans 155/105lbs
20 Double Unders
8 Push Jerk 155/105lbs
20 Double Unders

15 minute cap

Beginner: 5 Deadlift/Power Clean/Push Jerks per round at 95/65; 30 Singles
Intermediate: 115/75; 10 Double Unders
Advanced: 135/95
Competitor: Rx		 16m 45s
Workout Scaled
Karina Romero 11/24/2017 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 27m 47s
Performed as RX
Karina Romero 11/21/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 67.5%		 90 lbs
Performed as RX
Karina Romero 11/21/2017 Vintage CrossFit None AMRAP 10 Minutes
30 Double Unders
9 Sumo DLHP 135/95lbs
6 Bar Facing Burpees

Beginner: 40 Single Unders; 75/45
Intermediate: 15 Double Unders; 105/75
Advanced: Rx

The SDLHP should be heavy today. Breaking them up into singles is 100% acceptable today. 		4 rounds 21 reps
Workout Scaled
Karina Romero 11/20/2017 Vintage CrossFit None Clean and Jerk
6x3 @ 75-80%		 70 lbs
Performed as RX
Karina Romero 11/20/2017 Vintage CrossFit None For Time
50 Alternating Pistols
50 Single Arm Push Press 50/35lbs
50 Ring Dips

Time Cap: 10 minutes (add one second per rep not completed)

Beginner: 50 Steps KB Goblet Hold Walking Lunge 35/18; 20/10; Accumulate 100 seconds ring push up hold or regular push up hold
Intermediate: Pistols on side of box, alternate sides every five reps or assisted pistols; 35/20#; Ring Push Ups or Banded Ring Dips
Advanced: Rx
Competitor: 60/40#		 10m 10s
Workout Scaled
Karina Romero 11/17/2017 Vintage CrossFit None 4 Rounds
30 Thrusters Empty Bar Thrusters
1 Max Set of Muscle Ups/CTB Pull Ups/Pull Ups
Rest 2:00

Beginner: 20 Thrusters; Banded Pull ups
Intermediate: Pullups
Advanced: C2B Pullups
Competitor: Ring Muscle Ups

Scale the gymnastics to allow for a big set after the thrusters. We're not looking for 1 or 2 reps. For ring muscle ups only, if you can perform ring muscle ups as singles, perform 2 reps as quickly as possible each round. 		49 reps
Workout Scaled
Karina Romero 11/16/2017 Vintage CrossFit None Squat Clean

Warm Up
4x2 @ 60-70%
w/ pause at knee
drop and reset

then

7x1 @ 82.5-92.5%		 90 lbs
Performed as RX
Karina Romero 11/16/2017 Vintage CrossFit None For Time
60/50 Calorie Row
30 Power Cleans 150/100lbs

Time Cap: 8 minutes

Beginner: 50/40 Cal; 95/65;
Intermediate: 135/85
Advanced: Rx		 8m 05s
Workout Scaled
Karina Romero 11/14/2017 Vintage CrossFit None Back Squat
0:00 - 10:00
Work up to a heavy single around 90%
then
10:00 - 20:00
5x3 @ 85%		 115 lbs
Performed as RX
Karina Romero 11/14/2017 Vintage CrossFit None 10 Rounds
3 Power Cleans 185/125lbs
15 Wallballs 20/14lbs

Target Time: 8-12 Minutes. Attempt to stay unbroken on wall balls for as long as possible.

Beginner: 115/65; 8 Wall Balls 14/10 to 10/9'
Intermediate: 155/105; 12 Wall Balls Rx
Advanced: Rx		 15m 34s
Workout Scaled
Karina Romero 11/13/2017 Vintage CrossFit None Snatch
6x3 @ 75-80%		 45 lbs
Performed as RX
Karina Romero 11/07/2017 Vintage CrossFit None Back Squat
Speed Work
8x3 @ 65%
 90 lbs
Performed as RX
Karina Romero 11/07/2017 Vintage CrossFit None Run 800m
100 Wallballs 20/14lbs
Run 800m

Beginner: 600m run; 60 Wall Balls 14/10# to 10/9'
Intermediate: Rx run; 75 Wall Balls Rx
Advanced: Rx

Target time is <15:00. Think of a work-to-rest ratio on the wall balls that will allow you to hit this target. 		14m 34s
Workout Scaled
Karina Romero 11/06/2017 Vintage CrossFit None Clean and Jerk
6x3 @ 72.5-77.5%		 70 lbs
Performed as RX
Karina Romero 11/06/2017 Vintage CrossFit None AMRAP 10 Minutes
Climb the Ladder
2 Overhead Squats 95/65lbs
2 Handstand Push Ups
4/4, 6/6, 8/8, etc.

Beginner: 45/35; 1-2-3-4-etc Wall Walk
Intermediate: 75/55; Reduced ROM and/or 1/2 reps (1-2-3-4-etc)
Advanced: Rx
Competitor: 115/75

This is a high skill workout. Full range of motion squats and full lockout with active shoulder are priority over weight/volume/speed. 		50 reps
Workout Scaled
Karina Romero 11/03/2017 Vintage CrossFit None 3 Rounds
15 Bar Facing Burpees
15 DB Thrusters 50/35lbs
Rest :90

These should be sprints, go all out every round.

Beginner: 35/20#
Intermediate: 45/30#
Advanced: Rx		 9m 59s
Workout Scaled
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