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Athlete Date Sort Location Workout Name Description Results
Karina Romero 02/18/2016 Vintage CrossFit None 8 min EMOM
Evens: Run 200m
Odds: 20 Deadlift (~50%)
 50 lbs
Performed as RX
Karina Romero 02/18/2016 Vintage CrossFit None 9-7-5-7-9
Overhead Squat (135/95)
Handstand Push Up		 7m 26s
Workout Scaled
Karina Romero 02/17/2016 Vintage CrossFit The Chief Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

Record the total number of reps complete across all 5 intervals		 232 reps
Workout Scaled
Karina Romero 02/16/2016 Vintage CrossFit Gymnastics Goat Day Gymnastics Goat Day
12 min EMOM
Minute 1: Row 250/200m
Minute 2: Choose your own adventure A
Minute 3: Choose your own adventure B

Options:
18 GHD Sit-ups
14 Pistols
12 Ring Dips
10 HSPU		 1 reps
Workout Scaled
Karina Romero 02/16/2016 Vintage CrossFit None 8 min AMRAP
200m Row
10 Burpees to a 6" Target
10 Toes to Bar		 2 rounds 208 reps
Workout Scaled
Karina Romero 02/15/2016 Vintage CrossFit CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups		 0 rounds 330 reps
Workout Scaled
Karina Romero 02/15/2016 Vintage CrossFit None Immediately after 13.3
In 8 minutes find max load on the complex:
3 Snatch Grip Deadlift
2 Hang Power Snatch
1 Overhead Squat		 45 lbs
Performed as RX
Karina Romero 02/11/2016 Vintage CrossFit None 6 Sets each for Meters
2 min max effort Row
3 min Rest		 2,644 m
Performed as RX
Karina Romero 02/10/2016 Vintage CrossFit None Shoulder to Overhead 20-20-20-20 (Unbroken Sets) 1m 59s
Workout Scaled
Karina Romero 02/10/2016 Vintage CrossFit None 10 min AMRAP
150 Double Under Buy-in
10 Toes to Bar
10 Handstand Push Ups
10 Hang Power Clean (135/95)		 2 rounds 22 reps
Workout Scaled
Karina Romero 02/09/2016 Vintage CrossFit Partner For Time
100 Thrusters (135/95)
*At the start of each min each partner performs 5 burpees		 12m 00s
Workout Scaled
Karina Romero 02/08/2016 Vintage CrossFit Strength With a Partner
10 min AMRAP
30 Front Squat (95/65)
30 Front Squat (135/95)
30 Front Squat (165/115)
30 Front Squat (185/125)
30 Front Squat (205/135)
30 Front Squat (225/145)
 133 reps
Workout Scaled
Karina Romero 02/08/2016 Vintage CrossFit None 5 Rounds for Time
20 Deadlifts (135/95)
5 Overhead Squats (135/95)		 8m 47s
Workout Scaled
Karina Romero 02/01/2016 Vintage CrossFit None 10 Rounds
10 sec Power Snatch
20 sec Rest		 30 reps
Performed as RX
Karina Romero 02/01/2016 Vintage CrossFit Tabata 11.4 10 min AMRAP
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle Ups
*Follow Tabata protocol (20 sec work / 10 sec rest)		 87 reps
Workout Scaled
Karina Romero 01/28/2016 Vintage CrossFit Round 1 2 rounds, each for time
25/20 Calorie Air Bike (30/24 if using Airdyne)
30 Burpees
35 Kettlebell Swings, 53/35

Rest 2 minutes between rounds		 6m 58s
Workout Scaled
Karina Romero 01/28/2016 Vintage CrossFit None 15 minutes to practice or build to a heavy split jerk from the rack 45 lbs
Performed as RX
Karina Romero 01/28/2016 Vintage CrossFit Round 2 2 rounds, each for time
25/20 Calorie Air Bike (30/24 if using Airdyne)
30 Burpees
35 Kettlebell Swings, 53/35

Rest 2 minutes between rounds		 8m 57s
Workout Scaled
Karina Romero 01/15/2016 Vintage CrossFit None 2 rounds for time of:
Run 800m
20 Lateral Barbell Burpees
5 Hang Squat Snatch, 135/95		 17m 20s
Workout Scaled
Karina Romero 01/15/2016 Vintage CrossFit None 15 minutes to build to a heavy 3-position squat snatch (Ground, Hang below the knee, hang above the knee) 45 lbs
Performed as RX
Karina Romero 01/12/2016 Vintage CrossFit None Shoulder Press 1RM
Shoulder Press 3-3-3 @ 80%		 45 lbs
35 lbs
Performed as RX
Karina Romero 01/12/2016 Vintage CrossFit None 5 rounds for time of:
Row 300m
30 Double Unders (Advanced 50)		 14m 00s
Workout Scaled
Karina Romero 01/08/2016 Vintage CrossFit None Back Squat 5 @ 60%
Back Squat 5 @ 70%
Back Squat 3-3-3 @ 80% plus 5-10# from 12/18/2015 (all 3 sets should be slightly heavier)		 55-65-75 lbs
Performed as RX
Karina Romero 01/08/2016 Vintage CrossFit None Row 1000m
30 Power Cleans 135/95
15 Muscle Ups (Scale to 30 Challenging Pullups)		 13m 04s
Workout Scaled
Karina Romero 01/05/2016 Vintage CrossFit None 5 Rounds
1 Rope Climbs
10 Push Jerks 115/75
1 Rope Climb
200m run		 15m 08s
Workout Scaled
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