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Athlete Date Sort Location Workout Name Description Results
Karina Romero 08/30/2017 Vintage CrossFit None AMRAP 20 Minutes
Run 400m
20 Wallballs 20/14lbs
10 HSPU

Beginner: 15 Wall Balls 14 to 10/10 to 9; 2 Wall Walks or 6 HSPU with reduced ROM
Intermediate: Reduce HSPU ROM and reps to allow 3 sets or less per round
Advanced: Rx		 3 rounds 401 reps
Workout Scaled
Karina Romero 08/30/2017 Vintage CrossFit None Strict Press
2x10

then

2 Rep every 2:00
AHAP for 12:00		 55 lbs
Performed as RX
Karina Romero 08/22/2017 Vintage CrossFit None AMRAP 10 Minutes
9 Toes to Bar
6 DB Thrusters 50/35lbs
3 Muscle Ups

Beginner: 9 Hanging Knee Raises; 20/10#; 3 Ring Rows + 3 Push Ups
Intermediate: 3-5 T2B; 35/20#; 3 Banded Ring Transitions or Strict Ring Dips
Advanced: Rx
Competitor: Unbroken		 5 rounds 1 reps
Workout Scaled
Karina Romero 08/22/2017 Vintage CrossFit None Deadlift
3x3
As heavy as possible with total control back to the floor		 155 lbs
Performed as RX
Karina Romero 08/21/2017 Vintage CrossFit None Back Squat
5x5 @70%		 95 lbs
Performed as RX
Karina Romero 08/21/2017 Vintage CrossFit None Every 3 Minutes for 15 Minutes
10 Chest to Bar
10 Box Jump Overs 24/20"
10 Clean and Jerk

Beginner: 8 reps of each - banded pullups; 20"/16"; 95/65
Intermediate: chin over bar pullups; 115/75;
Advanced: 135/95
Competitor: 155/105		 130 reps
Workout Scaled
Karina Romero 08/17/2017 Vintage CrossFit None 3 Attempts at Max Rep Bodyweight Overhead Squat
Rest 3:00 between efforts
Score is total reps across 3 sets

Beginner: M 60% BW, F 50%
Intermediate: M 80% BW, F 70%
Advanced: Rx		 55-60-65 lbs
Performed as RX
Karina Romero 08/17/2017 Vintage CrossFit None For Time (20 Cap)
200 Double Unders
150 Air Squats
75 Push Ups
25 Burpees to 6" Target

Beginner: 300 Singles; 100 Squats; 50 Box Push Ups - no snaking push ups!
Intermediate: 100 DU; 50 Push Ups - no snaking push ups!
Advanced: Rx		 16m 29s
Workout Scaled
Karina Romero 08/16/2017 Vintage CrossFit None Power Clean 1RM 90 lbs
Performed as RX
Karina Romero 08/16/2017 Vintage CrossFit Diane 21-15-9 reps of:
225 pound Deadlift
Handstand push-ups		 7m 15s
Workout Scaled
Karina Romero 08/15/2017 Vintage CrossFit None EMOM until failure
6 Bar Facing Burpees
1 Squat Clean and Jerk
165/115lbs
Add 10/5lbs each minute
(Both movements in same minute)

Beginner: 4 Bar Facing Burpees

Start at weight that allows an athlete to climb for atleast 8:00		 75 lbs
Performed as RX
Karina Romero 08/15/2017 Vintage CrossFit None AMRAP 15 Minutes
25' Back Rack Walking Lunge Steps 95/65lbs
10 Pull Ups
Row 250/200m

Beginner: 65/45; Banded Pullups
Intermediate: Rx Lunge, Scale Pullup Reps to 4-6
Advanced: Rx

Large Classes: Stationary Lunges		 4 rounds 200 reps
Workout Scaled
Karina Romero 08/14/2017 Vintage CrossFit None Back Squat 1RM 125 lbs
Performed as RX
Karina Romero 08/14/2017 Vintage CrossFit Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 208 reps
Performed as RX
Karina Romero 08/13/2017 Vintage CrossFit None AMRAP 5
50 Double Unders
10 Shoulder to Overhead 155/105		 4 rounds 21 reps
Workout Scaled
Karina Romero 08/13/2017 Vintage CrossFit None Run 1 Mile 8m 55s
Performed as RX
Karina Romero 08/13/2017 Vintage CrossFit None AMRAP 5
150m Ski
10 DB Squat Clean 35/25		 2 rounds 151 reps
Workout Scaled
Karina Romero 08/11/2017 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 10m 29s
Performed as RX
Karina Romero 08/11/2017 Vintage CrossFit None Split Jerk 1RM 80 lbs
Performed as RX
Karina Romero 08/10/2017 Vintage CrossFit CrossFit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.		 42 reps
Workout Scaled
Karina Romero 08/10/2017 Vintage CrossFit None 2016 Regionals Snatch Pyramid
10 Squat Snatch 135/95lbs
8 Squat Snatch 155/1055lbs
6 Squat Snatch 185/115lbs
4 Squat Snatch 205/135lbs
2 Squat Snatch 225/155lbs
11 Minute Cap

Scaling: Plan your weights to start around 50-60% 1RM and finish around 90%. 		30 reps
Workout Scaled
Karina Romero 08/09/2017 Vintage CrossFit None 3 Rounds
Run 800m
15 Toes to Bar
10 Power Cleans 135/95lbs

Beginner: 600m run; 15 hanging knee raise; 95/65
Intermediate: 7-10 T2B
Advanced: Rx
Competitor: Unbroken T2B & PC		 21m 08s
Workout Scaled
Karina Romero 08/09/2017 Vintage CrossFit None Bench Press 5RM 65 lbs
Performed as RX
Karina Romero 08/08/2017 Vintage CrossFit Amanda 9-7-5
Muscle Ups
Squat Snatch 135/95lbs

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

8 Minute Cap		 8m 24s
Workout Scaled
Karina Romero 08/08/2017 Vintage CrossFit None 3 Attempts at Max Rep Touch and Go Power Clean to Push Jerk
135/95lbs
Rest 3:00 between efforts
Scores is total reps across 3 sets		 20 reps
Workout Scaled
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