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Athlete Date Sort Location Workout Name Description Results
Karina Romero 01/05/2016 Vintage CrossFit None Power Clean 5x5 @ 75% 45# lbs
Performed as RX
Karina Romero 12/26/2015 Vintage CrossFit Endurance 1k row
10-9-8-7-6-5-4-3-2-1
Lunges with ball
Burpees
800m run		 21m 09s
Workout Scaled
Karina Romero 12/20/2015 Vintage CrossFit 12 Days of CrossFit Endurance 12 Days of CFE
1 Hill sprint
2 court sprints
3 Star Burst Squats
4 MB Slam Balls
5 MB sit ups
6 Push ups with feet elevated on MB
7 Walking lunge with MB
8 MB Russian twists
9 Burpee MB jump overs
10 Mountain climbers
11 Squat clean thrusters with MB
1 2-handed MB toss up long hill, carry back down		 43m 46s
Workout Scaled
Karina Romero 12/17/2015 Vintage CrossFit None 3 Rounds
Row 500m
6 Hang Power Cleans 185/125
50 Double Unders		 16m 45s
Workout Scaled
Karina Romero 12/13/2015 Vintage CrossFit None WOD:
4 Rounds For Time
Row 250m
12 Burpee Box Jump overs
25 cal Airdyne		 32m 45s
Workout Scaled
Karina Romero 12/09/2015 Vintage CrossFit None 4 Rounds for time
12 Deadlifts 225/155 (Advanced 275/185)
12 Slam Ball Overhead Lunges 50/30 (step forward in place)
12 Russian Twists 20/14		 9m 20s
Workout Scaled
Karina Romero 11/30/2015 Vintage CrossFit None Deadlift 5-5-5 @ 75% or higher
Compare to 7's performed on 10/29/2015, all set should be heavier than 7's 		85 lbs
Performed as RX
Karina Romero 11/30/2015 Vintage CrossFit None AMRAP 12
Run 200m
Row 250m
30 Pushups		 3 rounds 0 reps
Workout Scaled
Karina Romero 11/27/2015 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 29m 39s
Performed as RX
Karina Romero 11/23/2015 Vintage CrossFit None 5 Rounds for time of:
15 Wall Balls
10 Burpees
5 Muscle Ups (Scale to 10 Ring Rows, stress full range of motion. Feet elevated on box if possible)		 14m 29s
Workout Scaled
Karina Romero 11/23/2015 Vintage CrossFit None 3 sets, alternating. Move quickly between A & B but rest as needed between sets
A) 8 reps of 1 Good Morning + 1 Back Squat (115/75)
B) 10 Hurdle Jumps (30/24, Adv: 36/28)		 35 lbs
Performed as RX
Karina Romero 11/17/2015 Vintage CrossFit None 10x1 Drop Snatch (non heaving) with 5-second hold at bottom @ 30-50% 1RM Squat Snatch
Beginners: Heaving Snatch Balance with 5-second hold at bottom		 25 lbs
Performed as RX
Karina Romero 11/17/2015 Vintage CrossFit None AMRAP 15
15 Pullups (Advanced C2B)
15 Wall Balls
15 Power Snatch 75/55
15 Box Jumps 24/20		 3 rounds 1 reps
Workout Scaled
Karina Romero 11/10/2015 Vintage CrossFit None 5 sets
1 Shoulder Press + 2 Push Press + 3 Push Jerks
90%+ of 1RM Shoulder Press		 35-35-35-35-35 lbs
Performed as RX
Karina Romero 11/10/2015 Vintage CrossFit None 5 Rounds
8 Push Jerks, 155/105
4 Sandbag Getups, alternate shoulders
Run 200m with sandbag, 50/30		 17m 32s
Workout Scaled
Karina Romero 11/04/2015 Vintage CrossFit AMRAP 8 AMRAP 8
800m run buy in
then
3,6,9,12,15,etc reps of:
Kettlebell Swings, 53/35
Ring Dips

Rest 2 minutes		 64 reps
Workout Scaled
Karina Romero 11/04/2015 Vintage CrossFit AMRAP 6 AMRAP 6
400m run buy in
then
3,6,9,12,15,etc reps of:
Kettlebell Swings, 53/35
Burpees		 47 reps
Workout Scaled
Karina Romero 11/03/2015 Vintage CrossFit None 12 minutes to build to a heavy 3-rep Power Snatch, drop after each rep 40# lbs
Performed as RX
Karina Romero 11/03/2015 Vintage CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 17m 39s
Workout Scaled
Karina Romero 10/29/2015 Vintage CrossFit None Deadlift 7-7-7 @ 70%+ 75# lbs
Performed as RX
Karina Romero 10/29/2015 Vintage CrossFit None 5 Rounds for time
10 Wall Balls
10 Burpees		 7m 52s
Workout Scaled
Karina Romero 10/24/2015 Vintage CrossFit None 2 Rounds for Time
1000m Row
50 Weighted Sit-ups (35/25)
800m Run		 26m 00s
Workout Scaled
Karina Romero 10/20/2015 Vintage CrossFit None 7 min AMRAP
10 Deadlifts (225/155)
10 Lateral Burpees		 3 rounds 8 reps
Workout Scaled
Karina Romero 10/12/2015 Vintage CrossFit None For Time
80 Single unders
20m Handstand Walk
25 Burpees
20m Handstand Walk
100 Single Unders
*Substitute 30m Backwards Bear Crawl for HS Walks		 11m 00s
Workout Scaled
Karina Romero 10/08/2015 Vintage CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach		 55 reps
Workout Scaled
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