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Athlete Date Sort Location Workout Name Description Results
Karina Romero 09/18/2018 Vintage CrossFit None Deadlift 1-1-1-1-1 185 lbs
Performed as RX
Karina Romero 09/18/2018 Vintage CrossFit None 3 Rounds
25 Toes to Bar
15 Dumbbell Push Press 50/35#
5 Squat Cleans 205/135lbs

Beginner: 15 T2B or Hanging Knee Raise; 30/15#; 135/85;
Intermediate: 20 T2B; 40/25#; 165/115
Advanced: Rx		 16m 28s
Workout Scaled
Karina Romero 09/17/2018 Vintage CrossFit None Back Squat
5x5 @ 75%		 100-105 lbs
Performed as RX
Karina Romero 09/17/2018 Vintage CrossFit None 3 Rounds
25 Wallballs 20/14lbs
1 Legless Rope Climbs
50 Double Unders

Time cap: 12:00. Scale wall ball and double under volume to preserve intensity.

Beginner: 20 Wall Balls 14/10#; 12 Ring Rows; 60 Single Unders
Intermediate: 20 Wall Balls; 2-4 pulls legless then use legs rest of the way up and down the rope; 35 double unders
Advanced: Rx		 10m 11s
Workout Scaled
Karina Romero 09/14/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 82.5% 115 lbs
Performed as RX
Karina Romero 09/14/2018 Vintage CrossFit None 7 Rounds
2 Rope Climbs
14 Alternating Pistols

Beginner: 14 Step Back Lunges or Pistols to a box; Driveway Length Sled Rope Pull
Intermediate: Upright assisted pistols or lateral box step downs; 10' or 12' rope climbs
Advanced: Rx		 18m 27s
Workout Scaled
Karina Romero 09/13/2018 Vintage CrossFit None Strict Shoulder Press
2x10

then

2 Rep every 2:00 for 12 Minutes
As heavy as possible		 62 lbs
Performed as RX
Karina Romero 09/13/2018 Vintage CrossFit None For Time
20 Back Rack Lunge Steps 135/95lbs
100 Double Unders
100 Push Ups
100 Double Unders
20 Back Rack Lunges

Lunges will be taken from the ground so pick a weight you can clean to your back and then perform the 20 steps unbroken.

Beginner: 95/55; 50 Single Unders then 1:00 double under attempts then 50 single unders; 60/40 Push Ups
Intermediate: 115/75; 40-60 Double Unders; 80/55 Push Ups
Advanced: Rx		 17m 29s
Workout Scaled
Karina Romero 09/11/2018 Vintage CrossFit None Deadlift 2-2-2-2 165-165-175-175 lbs
Performed as RX
Karina Romero 09/11/2018 Vintage CrossFit None 25-20-15-10-5
Front Squat 115/75
Pull Ups

The front squats should be performed in 2 sets or less each round. If you can't perform 15 unbroken pull ups, scale the pull up volume:
20-16-12-8-4 or 15-12-9-6-3

Beginner: 75/45; Banded Pull Ups or Ring Rows
Intermediate: 95/60#
Advanced: Rx
 11m 46s
Workout Scaled
Karina Romero 09/10/2018 Vintage CrossFit None Back Squat
5x5 @ 72.5%		 105 lbs
Performed as RX
Karina Romero 09/10/2018 Vintage CrossFit None AMRAP 6 Minutes

40 Bar Facing Burpees
30 Overhead Squats 95/65lbs
Max DB Box Step Overs in remaining time
(24/20" 50/35s)

Beginner: 30 BFB; 20 OHS @ 45/35#; 30/15#
Intermediate: 30 BFB; 20 OHS @ 75/55#; 40/25#
Advanced: Rx
 60 reps
Workout Scaled
Karina Romero 09/07/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 80% 115 lbs
Performed as RX
Karina Romero 09/07/2018 Vintage CrossFit None AMRAP 12 Minutes

15 KB Swings 53/35lbs
10 Burpees to 6" Target
5 Strict Handstand Push Ups

Beginner: 35/18; 1 Wall Walk or :15 Handstand Hold or 5 Seated Strict Dumbbell Press
Intermediate: 44/26; Reduced ROM or reps Strict HSPU
Advanced: Rx		 4 rounds 8 reps
Workout Scaled
Karina Romero 09/06/2018 Vintage CrossFit None Strict Shoulder Press
2x10

then

1 Rep every :90 for 12 Minutes
As heavy as possible
 60 lbs
Performed as RX
Karina Romero 09/06/2018 Vintage CrossFit None 5 Rounds
21 Sumo Deadlift High Pull 75/55lbs
1 Pegboard Climbs or 1 Legless Rope Climb or 1 Rope Climb or 5 Strict Pull Ups

Pick an option that challenges you but allows you to continue moving with fast transitions and minimal rest.

Beginner: 15 SDLHP; Banded Strict Pull Ups
Intermediate/Advanced: Rx
Competitor: 2 Pegboard Climbs		 18m 29s
Performed as RX
Karina Romero 09/05/2018 Vintage CrossFit None Deadlift 3-3-3 165 lbs
Performed as RX
Karina Romero 09/05/2018 Vintage CrossFit None 4 Rounds
Run 400m
10 Ring Dips
15 Front Squats 95/65lbs

Ring Dips should be 2 sets or less, scale volume. Front Squats should be a single set, scale weight!

Beginner: 10 Plate Push Ups; 75/45#
Intermediate: 5-7 Ring Dips
Advanced: Rx		 17m 00s
Workout Scaled
Karina Romero 08/20/2018 Vintage CrossFit None For quality:
50 Tempo Strict Pull Ups (slow 2-3 seconds on the way down)

The less sets the better but don't perform sloppy reps with a "half kip" at the top. 		30 reps
Workout Scaled
Karina Romero 08/20/2018 Vintage CrossFit None AMRAP 15
20 Dumbbell Snatches, 50/35lbs
15/12 Calorie Row
10 Burpee Box Jump Overs, 24/20"

Beginner: 30/15#; 10/6 Calorie Row; 20/16", step ups allowed
Intermediate: 40/25#
Advanced: Rx		 3 rounds 27 reps
Workout Scaled
Karina Romero 08/17/2018 Vintage CrossFit None AMRAP 3 Minutes
30 Bar Facing Burpees
Max calories bike in remaining time
 8 reps
Performed as RX
Karina Romero 08/15/2018 Vintage CrossFit Hotshots 19 Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters		 52m 04s
Workout Scaled
Karina Romero 08/14/2018 Vintage CrossFit None Hang Power Clean 3-3-3-3-3 75-80-85 lbs
Performed as RX
Karina Romero 08/14/2018 Vintage CrossFit None AMRAP 10
15 Deadlifts, 185/125
15 Push Ups
15/10 Calorie Bike or 200m Run		 3 rounds 23 reps
Workout Scaled
Karina Romero 08/13/2018 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 11m 44s
Performed as RX
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