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Athlete Date Sort Location Workout Name Description Results
Karina Romero 07/11/2019 Vintage CrossFit None Squat Clean
6x3 @ 70-75%
 75-90 lbs
Performed as RX
Karina Romero 07/11/2019 Vintage CrossFit None AMRAP 3:00 x 3
Row 500/450m
Max Dumbbell Thrusters 50/35s
Rest 3:00

Scale rowing distance so you can complete it in under 2:00 every round!

Beginner: 30/15
Intermediate: 40/25		 46 reps
Workout Scaled
Karina Romero 07/09/2019 Vintage CrossFit Grace 135 pound Clean and Jerk, 30 reps 5m 03s
Workout Scaled
Karina Romero 07/09/2019 Vintage CrossFit None Back Squat
8x3 @ 60%

Strength is created through force production. Move the lighter barbell with SPEED and reap the benefits.		 3x95 5x100 lbs
Performed as RX
Karina Romero 06/24/2019 Vintage CrossFit None Every :90 until failure
1 Snatch 135/95lbs*

*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight. 		45-65, failed 67 lbs
Performed as RX
Karina Romero 06/24/2019 Vintage CrossFit None 3 Rounds
10 Power Snatch 115/75lbs
15 Box Jump Overs 24/20"

Time cap: 9:00

Beginner: 75/45; 20/16"
Intermediate: 95/60#
Advanced: Rx		 7m 02s
Workout Scaled
Karina Romero 06/20/2019 Vintage CrossFit None Hang Squat Clean 2RM 85 lbs
Performed as RX
Karina Romero 06/18/2019 Vintage CrossFit None Hang Squat Snatch 2RM 65 lbs
Performed as RX
Karina Romero 06/18/2019 Vintage CrossFit None For Time
8 Rounds
Run 100m
8 Overhead Squats 135/95lbs

Beginner: 85/55
Intermediate: 115/75
Advanced: Rx		 13m 40s
Workout Scaled
Karina Romero 05/24/2019 Vintage CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 1h 21m 58s
Workout Scaled
Karina Romero 04/10/2019 Vintage CrossFit None Back Squat 2-2-2-2-2 @ 85%+ 115-115-120-125-125 lbs
Performed as RX
Karina Romero 04/10/2019 Vintage CrossFit None 5 Rounds
Run 200m
10 Hang Squat Cleans 155/105lbs

Time cap: 15:00.
Scale the weight on the cleans to allow you to complete every round in 2-3 sets. It should be challenging, but possible to hang on for multiple reps every time you pick up the bar.		 14m 16s
Workout Scaled
Karina Romero 04/09/2019 Vintage CrossFit None Touch and Go Power Clean to Push Jerk
55 Building in weight

Compare to 5RM on 3/28/2019		 55-55-65-65-70 lbs
Performed as RX
Karina Romero 04/08/2019 Vintage CrossFit None Zero Bounce Deadlift
53 @ 70-82.5% of 1RM		 155 lbs
Performed as RX
Karina Romero 04/08/2019 Vintage CrossFit None AMRAP 9 Minutes
4 Thrusters 135/95lbs
8 Toes to Bar
12 Bar Facing Burpees

Beginner: 85/50#; Hanging Knee Raise or Med Ball Sit Ups
Intermediate: 105/75
Advanced: Rx		 3 rounds 11 reps
Workout Scaled
Karina Romero 02/26/2019 Vintage CrossFit None Back Squat
4x4 at 80%
Rest as needed		 115 lbs
Performed as RX
Karina Romero 02/26/2019 Vintage CrossFit None AMRAP 12 Minutes
10 Right Arm Dumbbell Snatch
25' 1-Arm Overhead Walking Lunge, Right
10 Left Arm Dumbbell Snatch
25' 1-Arm Overhead Walking Lunge, Left

Beginner: 30/15
Intermediate: 40/25
Advanced: Rx

The focus today is on building shoulder stability. Pick a weight where you can start the workout going directly from the snatches into the lunges.
5 rounds 25 reps
Workout Scaled
Karina Romero 02/22/2019 Vintage CrossFit CrossFit Open 19.1 Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

M 20-lb. wall ball to 10 ft.
W 14-lb. wall ball to 9 ft.		 4 rounds 18 reps
Performed as RX
Karina Romero 02/20/2019 Vintage CrossFit None For Time (15:00 Cap)
3 Rounds
21 Bar Facing Burpees
15 Toes to Bar
9 Squat Snatch 135/95lbs

Time domain for this particular piece is 10-15 minutes. The burpee pace should be aggressive but
steady, the toes to bar should not exceed 3 sets and the snatches can be done as fast singles or touch and go sets.

Beginner: 15 Burpees; 15 Feet to Hip Level; 85/50#
Intermediate: Feet to eye level; 105/75#
Advanced: Rx		 15m 18s
Workout Scaled
Karina Romero 02/20/2019 Vintage CrossFit None Power Clean and Jerk
EMOM for 10 Minutes
1 Rep @ 80%		 80-85 lbs
Performed as RX
Karina Romero 02/19/2019 Vintage CrossFit None Front Squat
4x4 at 80%
Rest as needed		 95 lbs
Performed as RX
Karina Romero 02/19/2019 Vintage CrossFit None For Time
30-20-10
Wallballs 20/14lbs
Box Jump Overs 24/20lbs

Beginner: 14/10#; 20/16"
Intermediate/Advanced: Rx
 9m 36s
Performed as RX
Karina Romero 02/13/2019 Vintage CrossFit None Clean
For Time
18 Clean @ 75%
Rest 3:00
12 Clean @ 80%
Rest 3:00
6 Clean @ 85%

Percentages based on 1RM Power Clean. Snatch reps can be Power, Squat, or a mix of both. This is a significant dosage of heavy cleans. Each section should not exceed 4 minutes.		 5m 54s
Performed as RX
Karina Romero 02/13/2019 Vintage CrossFit None AMRAP 3 Minutes x 3
Row 500m/425m
Max Kipping Handstand Push Ups in remaining time
Rest 3:00

The goal is to row at a pace that maximizes the amount of time on the wall performing HSPU, but not so aggressive that it ruins your ability to do HSPU. Keep the standards strict to Open standards for Rx athletes.

Scale the row distance to complete around 1:45.

Beginner: Seated strict dumbbell press or max time handstand hold
Intermediate: Reduced ROM HSPU
Advanced: Rx HSPU		 28 reps
Workout Scaled
Karina Romero 02/12/2019 Vintage CrossFit None Back Squat

Warm up sets:
8 reps @ 50% - Slow controlled pause squats
6 reps @75% - Focus on speed up

"Die Set"
Choose a weight you believe you can hit for 8-12 reps. Max effort reps at chosen weight. Adjust weight based on how last week went.

This is our final time performing the Back Squat Die Set so get after it!		 12 reps
Performed as RX
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