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Athlete Date Sort Location Workout Name Description Results
Karina Romero 10/05/2016 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 9m 59s
Workout Scaled
Karina Romero 10/03/2016 Vintage CrossFit None Push Press 1RM 80 lbs
Performed as RX
Karina Romero 10/03/2016 Vintage CrossFit None Strict Pullups
Based on 3-set total from Monday, 9/26/2016
2 sets with :30 rest
<10
2-4
10-14
4-6
15-19
7-10
20+
10-15		 8 reps
Workout Scaled
Karina Romero 10/03/2016 Vintage CrossFit None 40 Kettlebell Swings, 53/35
30 Burpees to 6" target
Rest 1:00
30 KBS
20 Burpees to 6" target
Rest 1:00
20 KBS
10 Burpees to 6" Target		 11m 01s
Workout Scaled
Karina Romero 10/02/2016 Vintage CrossFit None 30 min AMRAP
0.75 mile loop buy in (do only once)
then
Run up the hill
10 burpees at the top
Run down the hill
10 jumping air squats

 7 rounds 10 reps
Performed as RX
Karina Romero 09/30/2016 Vintage CrossFit None 21/15 Cal Bike
18 Deadlifts, 155/105
15 Hang Power Cleans, 155/105
12 Push Jerks, 155/105
15 Hang Power Cleans
18 Deadlifts
21/15 Cal Bike		 10m 05s
Workout Scaled
Karina Romero 09/27/2016 Vintage CrossFit None Shoulder Press 1RM 55 lbs
Performed as RX
Karina Romero 09/27/2016 Vintage CrossFit The Axe AMRAP 12
15 Calorie Row
12 Burpee Box Jumps 24/20
9 Clean and Jerks 135/95		 2 rounds 16 reps
Workout Scaled
Karina Romero 09/26/2016 Vintage CrossFit None Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups		 9 reps
Workout Scaled
Karina Romero 09/26/2016 Vintage CrossFit None Run 600m
Max Unbroken Reps Strict HSPU
Run 400m
Max Unbroken Reps Ring Dips (kipping is OK)
Run 200m
Max Unbroken Reps Push Ups		 8m 43s
Workout Scaled
Karina Romero 09/26/2016 Vintage CrossFit None Back Squat 1RM 115 lbs
Performed as RX
Karina Romero 09/25/2016 Vintage CrossFit 2 mile time trial Run 2 mile time trial 17m 57s
Performed as RX
Karina Romero 09/25/2016 Vintage CrossFit 1 mile run after 2 mile TT After 5-10 minutes of rest after 2 mile TT, run 1 mile. Ideally at 2 mile TT pace. 10m 15s
Performed as RX
Karina Romero 09/05/2016 Vintage CrossFit DVB For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent		 51m 47s
Workout Scaled
Karina Romero 08/24/2016 Vintage CrossFit None 30 Toes to Bar
30/21 Calorie Row
15 Squat Snatch, 115/75
60/42 Calorie Row
15 Squat Snatch, 115/75
30/21 Calorie Row
30 Toes to Bar		 27m 45s
Workout Scaled
Karina Romero 08/23/2016 Vintage CrossFit None 4 RFT
30 Situps
10 Deadlift, 135/95
5 Bar Muscle Ups		 11m 36s
Workout Scaled
Karina Romero 08/22/2016 Vintage CrossFit None Power Clean 1RM 80 lbs
Performed as RX
Karina Romero 08/15/2016 Vintage CrossFit None Overhead Squat 3-3-3 65 lbs
Performed as RX
Karina Romero 08/15/2016 Vintage CrossFit None 3 RFT
7 Hang Squat Snatch 95/65
14 Box Jumps, 24/20
21 Deadlifts 95/65
 11m 38s
Workout Scaled
Karina Romero 08/14/2016 Vintage CrossFit None For time
Run 1200m
50 pullups
100 pushups
150 squats or alternating lunges with weight overhead
Row 1500m or Run 1200m		 33m 54s
Workout Scaled
Karina Romero 08/07/2016 Vintage CrossFit None 2 RFT
Run the 0.75 mile loop at Spott's park. At every pillar (located along Memorial Parkway), run down and back up the hill to the same pillar. There are a total of 20 hills in one round.		 28m 40s
Performed as RX
Karina Romero 08/06/2016 Vintage CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 50m 23s
Workout Scaled
Karina Romero 07/25/2016 Vintage CrossFit Deadlift Ladder Every :30 for 12 reps (6 minutes total)
1 Deadlift
Add 5-20# every minute - have a partner load the weights		 150 lbs
Performed as RX
Karina Romero 07/25/2016 Vintage CrossFit None 50 Wall Balls 20/14
25 Med Ball Situps (Advanced GHDSU)
Run 200m with Med Ball		 4m 36s
Workout Scaled
Karina Romero 07/24/2016 Vintage CrossFit None 4 RFT
Row 500m
25 KB swings (53#/35#)
25 box jumps (24"/20")
25 burpees
Run 400m
Adv. with a weight vest		 55m 11s
Workout Scaled
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