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Athlete Date Sort Location Workout Name Description Results
Karina Romero 08/08/2018 Vintage CrossFit None CHAOS
30 / 25-cal. SkiErg or Row
30 burpees to target
40 single-arm Overhead Squats, 50 / 35-lb. DB
40 single-leg squats
25 box jump-overs, 42 / 36-in. box
30m (two driveways) sled pull, 225/180/135/90

Large classes scale SkiErg to 20/15 cal, stagger at :90.

Beginner: 24/20, 30/15#, Step back lunges
Intermediate: 30/24, 40/25#, assisted pistols
Advanced: 36/28, 50/35
Competitor: 42/36		 18m 59s
Workout Scaled
Karina Romero 08/07/2018 Vintage CrossFit None AENEAS
5 / 4 climbs
40 thrusters, 85 / 55 lb.
200m D-Ball Carry

Beginner: 25 Ring Rows; 65/45# Thrusters; 60/40# Sandbag
Intermediate: Rope Climbs; 70/50
Advanced: Legless Rope Climbs, 100/70
Competitor: Pegboard Climbs, 150/100		 14m 32s
Workout Scaled
Karina Romero 08/07/2018 Vintage CrossFit None EMOM 15
1 Clean and Jerk, any way
Start at 50-60% 1RM and build to ~90-95% 1RM		 65-75-85-90 lbs
Performed as RX
Karina Romero 08/06/2018 Vintage CrossFit None Deadlift 1RM 205 lbs
Performed as RX
Karina Romero 08/06/2018 Vintage CrossFit None 30 Muscle Ups for time

Beginner: 50 Burpee Jumping Chin over Bar Pull Ups
Intermediate: 50 Burpee Chest to Bar Pull Ups
Advanced: Rx		 11m 58s
Workout Scaled
Karina Romero 08/02/2018 Vintage CrossFit None 4 Rounds
3 Squat Snatch 165/110lbs
25' Handstand Walk

Scale to around 80% 1RM Snatch
HSW Scales: 2 Wall Walks per round/50' Bear Crawl/25 Handstand Shoulder Taps or Hand Lifts
 9m 00s
Workout Scaled
Karina Romero 08/02/2018 Vintage CrossFit None Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch
 55 lbs
Performed as RX
Karina Romero 08/01/2018 Vintage CrossFit None Row 2000m 9m 45s
Performed as RX
Karina Romero 07/31/2018 Vintage CrossFit None Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk		 95 lbs
Performed as RX
Karina Romero 07/31/2018 Vintage CrossFit None AMRAP 7 Minutes
5 Deadlifts 275/195lbs
Run 100m

Beginner: 155/95#
Intermediate: 225/155#
Advanced: Rx		 6 rounds 2 reps
Workout Scaled
Karina Romero 07/30/2018 Vintage CrossFit None For Time
21-15-9
Shoulder to OH 135/95lbs
Toes to Bar
Row for Calories

Time cap: 10:00

The Shoulder to overhead and toes to bar should be completed in 3 sets or less each round, scale volume if needed to preserve intensity.

Beginner: 95/55; Hanging Knee Raise or Feet to Hip Level or higher
Intermediate: 115/75, possible scale volume to 18-12-6 reps
Advanced: Rx		 11m 26s
Workout Scaled
Karina Romero 07/30/2018 Vintage CrossFit None Find 1RM Box Squat 145 lbs
Performed as RX
Karina Romero 07/29/2018 Vintage CrossFit None 3 rounds for time of:
Row 500m
10 D-Ball Clean and Jerk, 100/70#

Beginner: 50/30#
Intermediate: 70/50#
Advanced: 100/70#		 14m 11s
Workout Scaled
Karina Romero 07/29/2018 Vintage CrossFit None Seated Dumbbell Press
310
Heavy and Unbroken

Warm up well to ensure all three work sets are at a challenging weight		 20-20-15 lbs
Performed as RX
Karina Romero 07/06/2018 Vintage CrossFit None Strict Shoulder Press
10x2
As Heavy As Possible
Compare to Friday, June 22, 2018		 55 lbs
Performed as RX
Karina Romero 07/06/2018 Vintage CrossFit None 10 Rounds
3 Power Cleans 205/145lbs
30 Double Unders

This should be a heavy WOD, but pick a weight where you can keep moving. Recommend around 70-75% 1RM Power Clean. Time cap 15 minutes

Beginner: 115-135/65-75; 40 Single Unders or 15 single leg jump rope, each side
Intermediate: 155-185; 85-115; 10-20 Double Unders
Advanced: Rx
 14m 09s
Workout Scaled
Karina Romero 07/05/2018 Vintage CrossFit None EOMOM for 14 Minutes
1 Squat Snatch + 2 Hang Squat Snatch
As Heavy As Possible
Weight can move up and down across seven sets		 45-50-55 lbs
Performed as RX
Karina Romero 07/05/2018 Vintage CrossFit None EMOM 10:00
7 T2B
7 Clean and Jerks 115/75lbs

Scale weight and volume so you can perform 1 unbroken set of T2B AND 1 unbroken set of Touch & Go C&J. No singles on either movement!

Beginner: 4-5 reps each, Feet to Hip Level; 75/45
Intermediate: 5-6 reps each, Rx, 95/60
Advanced: Rx		 140 reps
Workout Scaled
Karina Romero 07/04/2018 Vintage CrossFit Coffey For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up		 48m 31s
Workout Scaled
Karina Romero 07/01/2018 Vintage CrossFit None 4 Rounds for time of:
Run 400m
15 Dumbbell Bench Press, 50/35#
2 Rope Climbs

Beginner: 30/15#; 10 Ring Rows or 30' Standing Rope Sled Pull
Intermediate: 40/25#
Advanced: Rx		 12m 20s
Workout Scaled
Karina Romero 06/07/2018 Vintage CrossFit None Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch		 60 lbs
Performed as RX
Karina Romero 06/07/2018 Vintage CrossFit None 4 Rounds
3 Squat Snatch 165/110lbs
25' Handstand Walk

Scale to around 80% 1RM Snatch
HSW Scales: 2 Wall Walks per round/50' Bear Crawl/25 Handstand Shoulder Taps or Hand Lifts" 		10m 39s
Workout Scaled
Karina Romero 06/04/2018 Vintage CrossFit None Box Squat 1RM 135 lbs
Performed as RX
Karina Romero 06/04/2018 Vintage CrossFit None 21-15-9 reps of:
Shoulder to Overhead 135/95
Toes to Bar
Row (Calories)

10:00 Cap Male/11:00 Cap Female		 11m 05s
Workout Scaled
Karina Romero 05/30/2018 Vintage CrossFit None Split Jerk 1RM 95 lbs
Performed as RX
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