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Athlete Date Sort Location Workout Name Description Results
Karina Romero 03/15/2016 Vintage CrossFit None AMRAP 8
7 Toes to Bar
14 Pushups
21 Double Unders		 3 rounds 10 reps
Workout Scaled
Karina Romero 03/14/2016 Vintage CrossFit None 6 Alternating Tabata rounds
A) 20 seconds of max box jumps 24/20
10 seconds rest
B)2 Deadlifts at 80%
10 seconds rest		 105 lbs
Performed as RX
Karina Romero 03/14/2016 Vintage CrossFit None 6 rounds
15 Wall Balls
1-2-3-4-5-6 Power Cleans 185/125 (1 on first round, 6 on 6th round)		 10m 55s
Workout Scaled
Karina Romero 03/11/2016 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.		 53 reps
Workout Scaled
Karina Romero 03/08/2016 Vintage CrossFit None AMRAP 7
3-6-9-12-15-18-21-etc reps of
Deadlift 275/185
Handstand Pushups		 64 reps
Workout Scaled
Karina Romero 03/08/2016 Vintage CrossFit None For time
50 Thrusters 95/65		 6m 09s
Workout Scaled
Karina Romero 03/07/2016 Vintage CrossFit None Muscle Up Skill Work
Beginners: Ring Rows and Ring Support Holds
Intermediate: Ring Dips and Jumping Transitions
Advanced: EMOM 8 - 1 or 2 or 3 Ring Muscle Ups
Advanced+: AMRAP 8 - 1-2-3-4-5-4-3-2-1-2-3-etc Unbroken Muscle Ups		 40 reps
Workout Scaled
Karina Romero 03/07/2016 Vintage CrossFit None AMRAP 10
7 Hang Power Snatch 95/65
14 Box Jumps 24"/20"
21 Squats		 4 rounds 8 reps
Workout Scaled
Karina Romero 03/06/2016 Vintage CrossFit None 30 min
Row 500m
25 weighted sit-ups
Run 400m		 4 rounds 408 reps
Performed as RX
Karina Romero 03/05/2016 Vintage CrossFit None Deadlift 3-3-3 @ 85%+ 110 lbs
Performed as RX
Karina Romero 03/05/2016 Vintage CrossFit None AMRAP 14
20/15 Calorie Row
20 Pushups
20 Wall Balls		 3 rounds 13 reps
Workout Scaled
Karina Romero 03/04/2016 Vintage CrossFit CrossFit Open 16.2 Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.		 171 reps
Workout Scaled
Karina Romero 03/02/2016 Vintage CrossFit None EMOM 5
5 Thrusters
From the floor, go heavy		 50 lbs
Performed as RX
Karina Romero 03/02/2016 Vintage CrossFit None 3 rounds
Run 800m
10 Burpee Muscle Ups (Scale 15 Burpee Pullups)		 19m 58s
Workout Scaled
Karina Romero 03/01/2016 Vintage CrossFit None 5 Rounds (10 minute cap)
12 Wall Balls 20/14
10 Hang Power Cleans 115/75

Advanced: 30/20# and 135/95		 8m 46s
Workout Scaled
Karina Romero 03/01/2016 Vintage CrossFit None 7 Work Sets (from the rack)
1 Heaving Snatch Balance + 1 Overhead Squat		 45 lbs
Performed as RX
Karina Romero 02/29/2016 Vintage CrossFit None 50 Unbroken Double Unders
25 Kettlebell Swings 53/35
1 Rope Climb
40 Unbroken Double Unders
20 Kettlebell Swings
1 Rope Climb
30 Unbroken Double Unders
15 Kettlebell Swings
1 Rope Climb
20 Unbroken Double Unders
10 Kettlebell Swings
1 Rope Climb
10 Unbroken Double Unders
5 Kettlebell Swings
1 Rope Climb

Perform 3 burpees every time you break double unders		 12m 08s
Workout Scaled
Karina Romero 02/27/2016 Vintage CrossFit None Teams of 2
For time
Double Randy
150 Power Snatch, 75/55
Immediately followed by
1 Mile Run		 24m 21s
Workout Scaled
Karina Romero 02/25/2016 Vintage CrossFit None EMOM 10
Evens: 20 DU and then max unbroken chest to bar pullups
Odds: 20 DU and then max pushups		 60 reps
Workout Scaled
Karina Romero 02/25/2016 Vintage CrossFit None 4 Rounds
In 90 sec
Run 200m
AMRAP Overhead Squats (95/65)
- 30 sec rest -		 36 reps
Workout Scaled
Karina Romero 02/24/2016 Vintage CrossFit None 8 Rounds
16 Russian KB Swings 70/53
8 Unbroken Toes to Bar (200m run if broken)		 16m 35s
Workout Scaled
Karina Romero 02/24/2016 Vintage CrossFit None EMOM 12
Evens: 12 Burpees
Odds: 40 second front rack hold 135/95		 65 lbs
Performed as RX
Karina Romero 02/23/2016 Vintage CrossFit None AMRAP 15
Row 200m
5 Squat Cleans 115/75
7 Burpee Box Jumps 24/20		 4 rounds 200 reps
Workout Scaled
Karina Romero 02/22/2016 Vintage CrossFit None EMOM 8
Evens: Row 250/200m
Odds: 15 Shoulder to Overhead (50-60% 1RM)		 35 lbs
Performed as RX
Karina Romero 02/22/2016 Vintage CrossFit CrossFit.com 160125 21-15-9 reps for time of:
Deadlift 275/175
Strict Ring Dips		 9m 00s
Workout Scaled
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