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Athlete Date Sort Location Workout Name Description Results
Karina Romero 10/09/2017 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 24s
Workout Scaled
Karina Romero 10/06/2017 Vintage CrossFit None Deadlift 3RM 160 lbs
Performed as RX
Karina Romero 10/06/2017 Vintage CrossFit Amanda 9-7-5
Muscle Ups
Squat Snatch 135/95lbs
Time Cap 8:00

Beginner: Ring Rows + Leg Assisted Ring Dips, 65/45
Intermediate: 9 C2B + 9 Ring Dips, 95/65
Advanced: 7-5-3 with Rx'd movements
Competitor: Rx		 8m 29s
Workout Scaled
Karina Romero 10/06/2017 Vintage CrossFit None Misfit Machine Tri
3/2.5k Ski
6/5k Bike
3/2.5k Row		 36m 30s
Performed as RX
Karina Romero 10/02/2017 Vintage CrossFit None Back Squat 1RM 135 lbs
Performed as RX
Karina Romero 10/02/2017 Vintage CrossFit None 4 Rounds
5 Front Squats 185/115lbs
200m Gasser (Sprint 100m out and back)
5 Power Cleans
Rest :90

Beginner: 95/65#
Intermediate: 145/95#
Advanced: Rx

Score is fastest plus slowest time		 3m 51s
Workout Scaled
Karina Romero 09/26/2017 Vintage CrossFit None Deadlift
5x1 @75-80%		 155 lbs
Performed as RX
Karina Romero 09/26/2017 Vintage CrossFit None Row 40/30 Calories x 5
Rest 3:00		 10m 41s
Performed as RX
Karina Romero 09/25/2017 Vintage CrossFit None Back Squat
5x5 @ 60%		 80 lbs
Performed as RX
Karina Romero 09/25/2017 Vintage CrossFit None AMRAP 20 Minutes
6 Power Cleans 195/125lbs
3 Rope Climbs
Run 800m

Beginner: 115/75; 2 Rope Climbs to 10' or 6 pullups with rope clamp; 600m run
Intermediate: 155/105; 2 Rope Climbs
Advanced: Rx		 2 rounds 308 reps
Workout Scaled
Karina Romero 09/18/2017 Vintage CrossFit None Back Squat
5x5 @80%		 105 lbs
Performed as RX
Karina Romero 09/18/2017 Vintage CrossFit None 6 Rounds
8 Thrusters 105/75lbs
8 Bar Facing Burpees

Beginner: 65/45
Intermediate: 85/60
Advanced: Rx

The thruster should be unbroken every round.		 9m 46s
Workout Scaled
Karina Romero 09/15/2017 Vintage CrossFit None AMRAP 20 Minutes
5 Squat Snatch 105/75lbs
10 Box Jump Overs 24/20""
15/10 Calorie Row

Beginner: Hang Squat Snatch 65/45; 16/12" Jumps to Plates
Intermediate: 85/60#
Advanced: Rx		 6 rounds 2 reps
Workout Scaled
Karina Romero 09/14/2017 Vintage CrossFit None Pause Power Position (aka Hip Position) Squat Clean Warm Up
4x3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Squat Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 80%+
Jerk the last rep
NO FAILS		 75 lbs
Performed as RX
Karina Romero 09/14/2017 Vintage CrossFit None Run 400m x 4
Rest 3:00		 7m 49s
Performed as RX
Karina Romero 09/13/2017 Vintage CrossFit None Strict Press
2x10
then
1 Rep every :90 for 12 Minutes
AHAP		 55 lbs
Performed as RX
Karina Romero 09/13/2017 Vintage CrossFit None 3 Rounds
Run 600m
15 DB Snatch 50/35lbs
15 Push Ups		 14m 18s
Workout Scaled
Karina Romero 09/13/2017 Vintage CrossFit None Row 150m x 6
Rest :60		 3m 35s
Performed as RX
Karina Romero 09/11/2017 Vintage CrossFit None AMRAP 8 Minutes
4 Power Cleans 135/95lbs
2 Bar Muscle Ups

Beginner: 95/55; 2 Burpee Jumping Pullups (no bands)
Intermediate: 115/75; 2 Chest to Bar Pull Ups
Advanced: Rx		 8 rounds 0 reps
Workout Scaled
Karina Romero 09/11/2017 Vintage CrossFit None Back Squat
5x5 @77.5%		 95 lbs
Performed as RX
Karina Romero 09/09/2017 Vintage CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 0 rounds 148 reps
Workout Scaled
Karina Romero 09/06/2017 Vintage CrossFit None Deadlift
5x1
As heavy as possible with total control back to the floor		 155-155-165-165-165 lbs
Performed as RX
Karina Romero 09/05/2017 Vintage CrossFit None Back Squat 5x5 @ 75% 105 lbs
Performed as RX
Karina Romero 09/05/2017 Vintage CrossFit None AMRAP 3 Minutes x 4
Row 500/400m
Max Rep Clean and Jerk in remaining time 115/85lbs
Rest :60

Beginner: 300/250m Row; 75/45
Intermediate: 400/300m Row; 95/65
Advanced: Rx
Competitor: 135/95 (sub-3 minute "Grace" time)		 27 reps
Workout Scaled
Karina Romero 08/31/2017 Vintage CrossFit None Pause Power Position (aka Hip Position) Clean Warm Up
4x3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Squat Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
NO FAILS

Advanced: Jerk the final rep of each set		 65-70-75-80 lbs
Performed as RX
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