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Athlete Date Sort Location Workout Name Description Results
Karina Romero 07/31/2017 Vintage CrossFit None Front Squat 1RM 110 lbs
Performed as RX
Karina Romero 07/31/2017 Vintage CrossFit None AMRAP 9
6 Strict Pullups
12 Shoulder to Overhead, 95/65

Beginner: Ring Rows; 65/45
Intermediate: Banded Strict Pullups or 2-3 Strict Pullups; 8 S2OH 95/65
Advanced: Rx		 5 rounds 3 reps
Workout Scaled
Karina Romero 07/22/2017 Vintage CrossFit None AMRAP 20
5 Squat Cleans, 135/95
10/7 Cal Bike
30 Double Unders
Rest 1:00

Beginner/QuickFit: 5 Russian KB Swings + 5 Goblet Squats; 30 Single Unders
Intermediate: 105/70#; 10 Double Unders or DU attempts
Advanced: Rx
Competitor: 165/115		 6 rounds 0 reps
Workout Scaled
Karina Romero 07/18/2017 Vintage CrossFit None CrossFit.com 170618
3 rounds for time of:
30 kettlebell swings, 53/35
20 triple-unders
Run 400 meters

Beginner: 21 KBS 35/18; 60 single unders
Intermediate: 44/26; 20 Double Unders
Advanced: Rx; 40 Double Unders
Competitor: Rx		 18m 39s
Workout Scaled
Karina Romero 07/17/2017 Vintage CrossFit None Front Squat 5-5-5-5-5 75-75-75-75-80 lbs
Performed as RX
Karina Romero 07/17/2017 Vintage CrossFit None For time (10 Cap)
45 Shoulder to Overhead, 95/65
35 Burpee Box Jump Overs, 24/20"
25/20 Cal Bike

Beginner: 55/35; 25 burpee box step overs, 20/16"; 15/12 Cal
Intermediate: 75/55; Rx, Rx
Advanced+: Rx		 10m 07s
Workout Scaled
Karina Romero 07/15/2017 Vintage CrossFit Brehm For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories		 25m 51s
Workout Scaled
Karina Romero 07/14/2017 Vintage CrossFit None AMRAP 15
5-10-15-20-etc reps of:
Calorie Row
American Kettlebell Swings
Sit Ups		 4 rounds 47 reps
Performed as RX
Karina Romero 07/14/2017 Vintage CrossFit None AMRAP 12
1x10m Shuttle Run
1 Muscle Up
10 Double Unders
2x10m Shuttle Run
2 Muscle ups
20 Double Unders
3x10m+3 MU + 30 DU
4/4/40
5/5/50
etc

Beginner: 10 Single Unders/side; leg-assisted muscle up transition + leg-assisted dip press out from bottom
Intermediate: 1/2 reps double unders; leg-assisted muscle up transition into unsupported catch with feet off ground + unassisted ring dip press out OR band-assisted muscle up transition + press out
Advanced+: As rx		 5 rounds 0 reps
Workout Scaled
Karina Romero 07/14/2017 Vintage CrossFit None Squat Clean 10x1 @ 75%+ 85 lbs
Performed as RX
Karina Romero 07/12/2017 Vintage CrossFit None 5 rounds

AMRAP 3
30/21 Calorie Row
10 Lateral Burpees over rower
Max Reps Chest to Bar Pullups

Rest 3:00

Score is total pullups completed

Beginner: 18/12 Calories; 8 Lateral Burpees; Max Reps Ring Rows
Intermediate: 24/18 Calories; 10 Lateral Burpees; Chin over Pullups
Advanced/Comp: As Rx		 38 reps
Workout Scaled
Karina Romero 07/11/2017 Vintage CrossFit Power Elizabeth 21-15-9
Power Cleans, 135/95
Ring Dips		 9m 58s
Workout Scaled
Karina Romero 07/10/2017 Vintage CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 6m 45s
Performed as RX
Karina Romero 07/10/2017 Vintage CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 350 lbs
Performed as RX
Karina Romero 07/07/2017 Vintage CrossFit None 3 RFT
Run 600m
1 Rope Climb
10 Clean and Jerks, 135/95
1 Rope Climb

Beginner: Standing Rope Sled Pull, 75/45
Int: Rope Climb to 10', 105/75
Adv: As Rx
Competitor: Legless Rope Climb or Peg Board Climb		 24m 45s
Workout Scaled
Karina Romero 07/06/2017 Vintage CrossFit None 4 rounds
Run 400m
15 Wall Balls
15/10 Calorie Ski		 24m 59s
Performed as RX
Karina Romero 07/04/2017 Vintage CrossFit Lumberjack 20 20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m		 37m 44s
Workout Scaled
Karina Romero 07/03/2017 Vintage CrossFit None 4 RFT
10 Hang Power Cleans
10 Thrusters
10 Bar Facing Burpees

Beginner: 55/35
Int: 65/45
Advanced: 75/55
Competitor: 95/65

Target Time < 10 min		 8m 45s
Workout Scaled
Karina Romero 06/20/2017 Vintage CrossFit None 10-8-6-4-2 reps of:
Overhead Squat, 135/85
Box Jump Overs, 30/24"		 6m 17s
Workout Scaled
Karina Romero 06/19/2017 Vintage CrossFit None For time (15 Cap)
Row 1000m
30 Power Cleans, 135/95
15 Ring Muscle Ups (scale to 15 ring dips/ring push ups/push ups)		 10m 50s
Workout Scaled
Karina Romero 06/17/2017 Vintage CrossFit None As a team of 3
"Angie"
100 Pull Ups (Partner hang from bar)
100 Push Ups (Partner high plank)
100 Sit Ups (Partner 6" feet off floor hold)
100 Squats (Partner Wall Sit)

One partner works, one partner performs hold, one partner bikes for calories. Rotate every minute on the minute.

Score 1: Angie time		 18m 42s
Performed as RX
Karina Romero 06/16/2017 Vintage CrossFit Clovis For time:
Run 10 miles
150 Burpee pull-ups

Partition the run and burpee pull-ups as needed.		 1h 17m 32s
Workout Scaled
Karina Romero 06/14/2017 Vintage CrossFit None Deadlift #1
1 set of 6 @ 60%
1 set of 5 @ 70%
1 set of 4 @ 80%
1 set of 1 @ 90%
Emphasize controlled descent, don't rely on the bounce		 165 lbs
Performed as RX
Karina Romero 06/13/2017 Vintage CrossFit None For time (18 Cap)
150 Single Unders
5 Bar Muscle Ups
15 Squat Cleans 115/75
150 Single Unders
10 Bar Muscle Ups
10 Squat Cleans
150 Single Unders
15 Bar Muscle Ups
5 Squat Cleans
150 Single Unders		 17m 41s
Workout Scaled
Karina Romero 06/12/2017 Vintage CrossFit None 21-15-9
Double Kettlebell Deadlift 70/53 - athlete must perform a 50' farmers carry after every 7/5/3 deadlifts
Handstand Push Ups (Advanced add deficit)		 11m 43s
Workout Scaled
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