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Athlete Date Sort Location Workout Name Description Results
Karina Romero 03/28/2017 Vintage CrossFit None 3 RFT
Bike 21/15 Cal
12 Deadlifts 245/165
12 Wall Balls 30/20
40' HS Walk		 21m 52s
Workout Scaled
Karina Romero 03/27/2017 Vintage CrossFit None Back Squat 3-3-3 105 lbs
Performed as RX
Karina Romero 03/27/2017 Vintage CrossFit Yeti 25 pull-ups
10 muscle-ups
1.5-mile run
10 muscle-ups
25 pull-ups		 18m 32s
Workout Scaled
Karina Romero 03/25/2017 Vintage CrossFit None AMRAP 18 with a partner (solo if you want)
30 Push Jerks, 115/75
30 Box Jumps, 24/20
30 Calorie Row
30 Toes to Bar

QuickFit
AMRAP 18
30 Push Ups
30 Box Jumps
30 Calorie Row
30 Hanging Knee Raise		 2 rounds 60 reps
Workout Scaled
Karina Romero 03/24/2017 Vintage CrossFit CrossFit Open 17.5 10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders		 43m 20s
Performed as RX
Karina Romero 03/22/2017 Vintage CrossFit None 3 Rounds for time of:
Run 800m
Toes to Bar (Beginner: 12, Intermediate: 18, Advanced: 25)
15 Front Squats, 135/95		 22m 18s
Workout Scaled
Karina Romero 03/21/2017 Vintage CrossFit None Overhead Squat 3-3-3 55-65-75 lbs
Performed as RX
Karina Romero 03/21/2017 Vintage CrossFit None 10 Rounds for time of
3 Dumbbell Squat Snatch per side, 50/35
6 Burpees
12 Double Unders		 18m 53s
Workout Scaled
Karina Romero 03/20/2017 Vintage CrossFit CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.		 60 reps
Workout Scaled
Karina Romero 03/20/2017 Vintage CrossFit None 3x10 Bench Press
500m recovery row after each set		 55-50-50 lbs
Performed as RX
Karina Romero 03/17/2017 Vintage CrossFit CrossFit Open 17.4 Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups		 156 reps
Workout Scaled
Karina Romero 03/17/2017 Vintage CrossFit CrossFit Open 17.4 Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups		 14 reps
Performed as RX
Karina Romero 03/14/2017 Vintage CrossFit None 5 rounds
5 Tall Box Jumps
:20 Hang from pullup bar (Advanced: :15 Chin Over Bar Pullup hang)
Rest ~1:00

Record box height in inches		 24 in
Performed as RX
Karina Romero 03/14/2017 Vintage CrossFit None AMRAP 15
5 Calorie Row
5 Wall Balls
10 Double Unders
10 Calorie Row
10 Wall Balls
20 Double Unders
15+15+30
20+20+40
Continue in this pattern for 15 minutes		 3 rounds 24 reps
Workout Scaled
Karina Romero 03/13/2017 Vintage CrossFit None Deadlift 5-5-5-5-5 105-125-135-145-155 lbs
Performed as RX
Karina Romero 03/13/2017 Vintage CrossFit J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 18m 00s
Workout Scaled
Karina Romero 03/08/2017 Vintage CrossFit None WOD
EMOM 8, alternating
A)Bike for Calories
B)30 Situps (scale to 20)
Rest 4:00
EMOM 8, alternating
A)Row for Calories
B)15 Handstand Push Ups (scale reps/ROM as needed, or switch to :30 HS hold/3 Wall Walks)

Bike/Row Calories
Advanced: 20/14
Intermediate: 15/10
Beginner: 12/8		 202 reps
Workout Scaled
Karina Romero 03/07/2017 Vintage CrossFit None Every :90 for 7 sets
2 Snatch (can be power or squat, athlete's choice), drop and reset between reps, around ~70-80%		 45-50-50-55-55-55-50 lbs
Performed as RX
Karina Romero 03/07/2017 Vintage CrossFit None AMRAP 8
15 Kettlebell Swings, 53/35
12 Shoulder to Overhead, 115/75
9 Bar Facing Burpees		 2 rounds 19 reps
Workout Scaled
Karina Romero 03/06/2017 Vintage CrossFit None 4 Rounds
Run 400m
4 Muscle Ups
40 Double Unders		 16m 26s
Workout Scaled
Karina Romero 03/03/2017 Vintage CrossFit CrossFit Open 17.2 Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.		 123 reps
Workout Scaled
Karina Romero 03/01/2017 Vintage CrossFit None 21-15-9 Power Snatch, 95/65
42-30-18 Wall Balls 20/14		 11m 16s
Workout Scaled
Karina Romero 02/28/2017 Vintage CrossFit None For time
25/18 Calorie Row
25/18 Calorie Bike
5 Rounds of Chest to Bar Cindy (5 C2B Pullups, 10 Push Ups, 15 Squats)
20/14 Calorie Row
20/14 Calorie Bike
4 Rounds of Chest to Bar Cindy
15/10 Calorie Row
15/10 Calorie Bike
3 Rounds of Chest to Bar Cindy
10/7 Calorie Row
10/7 Calorie Bike
2 Rounds of Chest to Bar Cindy
5/3 Calorie Row
5/3 Calorie Bike
1 Round of Chest to Bar Cindy		 44m 42s
Workout Scaled
Karina Romero 02/25/2017 Vintage CrossFit CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes		 18m 20s
Workout Scaled
Karina Romero 02/17/2017 Vintage CrossFit The Ben Bergeron AMRAP 20
50 Wall Ball (20,14#)
50 Double Unders
40 Box Jumps (24,20#)
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145,100#)
20 Jerks (145,100#)
10 Snatches (145,100#)
10 Muscle Ups		 175 reps
Workout Scaled
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