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Athlete Date Sort Location Workout Name Description Results
Karina Romero 05/30/2018 Vintage CrossFit None AMRAP 20
30 Double Unders
3 Squat Cleans 185/115lbs
3 Muscle Ups

Beginner: 40 Single Unders or 3 sets of 10 Singles + 1 DU Attempt
115/65; 3 Burpee Pull Ups
Intermediate: 15 Double Unders; 155/95; 3 Burpee Chest to Bar Pull Ups
Advanced: Rx		 7 rounds 15 reps
Workout Scaled
Karina Romero 05/29/2018 Vintage CrossFit None 2 Rounds
20 Burpee Box Jump Overs 24/20"
20 Single Arm Dumbbell Hang Clean and Jerks 50/35lbs
20 Handstand Push Ups

Time cap: 15:00

Beginner: Burpee Box Step Overs 20/16"; 35/20#; Accumulate 1:00 in Handstand Hold or 4 Wall Walks
Intermediate: 20/16"; 12 HSPU and/or reduced ROM
Advanced: Rx		 15m 00s
Workout Scaled
Karina Romero 05/29/2018 Vintage CrossFit None Squat Snatch 1RM 65 lbs
Performed as RX
Karina Romero 05/28/2018 Vintage CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 54m 13s
Workout Scaled
Karina Romero 05/20/2018 Vintage CrossFit Triple 3 Row 3,000m
300 Double Unders
Run 3 miles		 43m 16s
Workout Scaled
Karina Romero 05/19/2018 Vintage CrossFit None WOD
75 Air Squats
50 Single Dumbbell Push Press, switch hands any time
25 Lateral Burpees over Dumbbell
5 Rope Climb or Peg Board
25 Lateral Burpees over Dumbbell
50 Single Dumbbell Push Press, switch hands any time
75 Air Squats

QuickFit/Beginner: 25 Ring Rows instead of Climb; 30/15
Intermediate: Rope Climbs to 10' or 12'; 40/25;
Advanced: 50/35
Competitor 70/45#		 21m 10s
Workout Scaled
Karina Romero 05/18/2018 Vintage CrossFit None For Time
100 Front Squat 115/75lbs

Every break complete 10 Handstand Push Ups

Time Cap: 12 minutes

Pick an appropriate weight you can complete 20+ reps on the first set. Pick a handstand push up volume you can complete in 2 sets or less for the whole workout.

Beginner: 75/45; 10 Dumbbell Push Press or 2 Wall Walks or :20 Handstand Hold
Intermediate: 95/65; 4-6 HSPU
Advanced: Rx		 11m 40s
Workout Scaled
Karina Romero 05/18/2018 Vintage CrossFit None Split Jerk 1-1-1-1-1-1-1
Build weight over sets

Compare to 5/4/2018		 75-75-85-85-90-95 lbs
Performed as RX
Karina Romero 05/15/2018 Vintage CrossFit None 2 Rounds of "DT"
Rest :90
3 Rounds of "DT"
Rest :90
2 Rounds of "DT"

Beginner: 85/55#
Intermediate: 125/85#
Advanced: 155/105#		 15m 54s
Workout Scaled
Karina Romero 05/15/2018 Vintage CrossFit None Power Clean to Push Jerk
Touch and Go
5x5
(Heavier than last time)

Compare to 5/1/2018		 72 lbs
Performed as RX
Karina Romero 05/11/2018 Vintage CrossFit None 2 Rounds each with a partner
Squat Snatch
5 @ 135/95lbs
4 @ 165/115lbs
3 @ 185/125lbs
2 @ 205/135lbs
1 @ 225/155lbs
Rest 3:00 between Rounds

Scaling: Final rep around 90% 1RM, work back from there to start around 50-60% 1RM. Partner loads your bar. 		19m 43s
Workout Scaled
Karina Romero 05/11/2018 Vintage CrossFit None Push Press
2-2-2-2-2
Build weight over sets

Compare to 4/27/2018		 70-75-80-85-90 lbs
Failed second on las attempt lbs
Performed as RX
Karina Romero 05/09/2018 Vintage CrossFit None Back Squat 7-7-7 @ 70% 95 lbs
Performed as RX
Karina Romero 05/09/2018 Vintage CrossFit None Max Set of Pull Ups x 3
Rest as needed		 30 reps
Performed as RX
Karina Romero 05/09/2018 Vintage CrossFit None 4 Rounds
75 Double Unders
15 HSPU
7 Squat Clean Thrusters 155/105lbs

Scale the volume to allow you to finish under 4 minutes per round. Handstand Push Ups should be completed in 3 sets or less per round so scale volume appropriately.

Beginner: 25 Penguin Jumps + 50 Singles; 15 Double Dumbbell Push Press or :60 Handstand Hold; 85/55#
Intermediate: 30-40 DU; 6-9 HSPU or Reduced ROM (Scale volume before scaling ROM!); 125/80#
Advanced: Rx		 23m 16s
Workout Scaled
Karina Romero 05/08/2018 Vintage CrossFit None For Time
40 Toes to Bar
30 Front Rack Walking Lunge Steps 95/65lbs
20 Bar Muscle Ups
Run 800m

Time cap: 18 minutes

Beginner: 40 Frog Kicks; 65/35# Lunge; 20 Banded Strict Pull Ups
Intermediate: Rx/Rx/20 Chest to Bar Pull Ups in sets of 2+
Advanced: Rx		 14m 43s
Workout Scaled
Karina Romero 05/08/2018 Vintage CrossFit None Squat Clean
Every :30 for 6 Minutes
1 Rep at 75-80%

Compare to Tuesday, 4/24/2018		 75-80-85 lbs
Performed as RX
Karina Romero 05/07/2018 Vintage CrossFit None Zero Bounce Deadlift 4-4-4-4
@ 75-85% of 1RM		 155 lbs
Performed as RX
Karina Romero 05/03/2018 Vintage CrossFit None Squat Snatch
Every :45 for 9 Minutes
1 Rep at 72.5-80%

Compare to 4/19/2018		 45-50-55 lbs
Performed as RX
Karina Romero 05/03/2018 Vintage CrossFit None 5 Rounds
15/10 Calorie Bike
15 Deadlifts 225/155lbs
Rest :90 between rounds

Each round should be a sprint with deadlifts performed in 1-2 sets.

Beginner: 12/8 Cal; 135/85
Intermediate: 185/125
Advanced: Rx
Competitor: 275/185 		16m 08s
Workout Scaled
Karina Romero 05/02/2018 Vintage CrossFit None 4 Rounds
Run 400m
Row 250m
Rest :90

Run fast and empty the tank every time on the row. 		17m 45s
Performed as RX
Karina Romero 05/01/2018 Vintage CrossFit None 15 Strict HSPU
30 Box Jump Overs 24/20
60 Wall Balls 20/14lbs
180 Double Unders

Cap: 15:00

Beginner: 5 Wall Walks or Accumulate :90 HS Hold; 20/16; 50 Wall Balls 14/10#; 180 Single Unders
Intermediate: Reduced ROM Strict HSPU; 100 Double Unders (if 100 takes over 3 minutes)
Advanced: Rx		 13m 44s
Workout Scaled
Karina Romero 05/01/2018 Vintage CrossFit None Power Clean to Push Jerk
Touch and Go
55

Heavier than Week 2 (Compare to 4/17/2018)		 70 lbs
Performed as RX
Karina Romero 04/30/2018 Vintage CrossFit None Zero Bounce Deadlift 5x3 @75-85% of 1RM 155-155-160-160-165 lbs
Performed as RX
Karina Romero 04/27/2018 Vintage CrossFit None Push Press 2-2-2-2-2
Build weight over sets
Compare to 4/13/2018		 75-75-80-80-85 lbs
Performed as RX
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