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Athlete Date Sort Location Workout Name Description Results
Karina Romero 04/27/2018 Vintage CrossFit None 3 Rounds
10 Power Cleans 135/95lbs
10 Burpee Box Jumps 24/20"

Time cap: 8:00

Beginner: 95/55#; 20/16", Step Ups allowed
Intermediate: 115/80
Advanced: Rx		 6m 58s
Workout Scaled
Karina Romero 04/25/2018 Vintage CrossFit None Back Squat 5-5-5-5 @75% 105 lbs
Performed as RX
Karina Romero 04/25/2018 Vintage CrossFit None With a Partner
Row 2K
100 Thrusters 45/35

Athletes decide how to split up the reps.

Beginner: 35/25#		 12m 45s
Performed as RX
Karina Romero 04/24/2018 Vintage CrossFit None Squat Clean
Every :45 for 9 Minutes
1 Rep at 72.5-80%		 80-85 lbs
Performed as RX
Karina Romero 04/24/2018 Vintage CrossFit None 5 Rounds
Run 200m
10 Kipping Handstand Push Ups		 11m 00s
Workout Scaled
Karina Romero 04/24/2018 Vintage CrossFit None For Time
50' Handstand Walk or :60 HS Hold
15 Overhead Squats 135/95
15 Bar Muscle Ups
15 Overhead Squats 135/95
50' Handstand Walk or :60 HS Hold

Time cap: 15:00

Beginner: 4 Wall Walks; 85/55#; 15 Banded Chest to Bar Pull Ups
Intermediate: 115/80#; Chest to Bar Pull Ups in Unbroken Sets of 3+
Advanced: Rx
Competitor: 155/105		 11m 19s
Workout Scaled
Karina Romero 04/23/2018 Vintage CrossFit None Every 4:00 for 20:00
20 Bar Facing Burpees
Max Reps of: 10m Shuttle Runs in time remaining
(Each 10m = 1 rep)

Beginner: 15 Bar Facing Burpees
Intermediate/Advanced: Rx
Competitor: 30 Bar Facing Burpees		 236 reps
Performed as RX
Karina Romero 04/23/2018 Vintage CrossFit None Zero Bounce Deadlift 4x4 @72.5-82.5% of 1RM 155-155-160-160 lbs
Performed as RX
Karina Romero 04/21/2018 Vintage CrossFit Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 9 rounds 6 reps
Workout Scaled
Karina Romero 04/17/2018 Vintage CrossFit None Power Clean to Push Jerk
Touch and Go
5x5		 65 lbs
Performed as RX
Karina Romero 04/17/2018 Vintage CrossFit None AMRAP 6
5 Strict HSPU
25 Double Unders		 3 rounds 5 reps
Workout Scaled
Karina Romero 04/17/2018 Vintage CrossFit None For Time
45 Pull Ups
45 Thrusters 95/65lbs
45/35 Calorie Row

Time cap: 10:00 (add one second per rep not completed)

Beginner: 30 Ring Rows; 30 Thrusters 75/45#
Intermediate: 35 Pull Ups & 35 Thrusters
Advanced: Rx		 10m 02s
Workout Scaled
Karina Romero 04/16/2018 Vintage CrossFit None Zero Bounce Deadlift 5x3
@70-82.5% of 1RM
 135-135-155-155-155 lbs
Performed as RX
Karina Romero 04/16/2018 Vintage CrossFit None Every 4:00 for 20:00
Run 600m

Score is total running time		 9m 36s
Workout Scaled
Karina Romero 04/13/2018 Vintage CrossFit None 4 Rounds
Run 400m
10 T2B
15 KB Swings 53/35lbs

Beginner: 10 Hanging Knee Raises; 35/18#
Intermediate: 6 Toes to Bar (Quality movement over volume!)
Advanced: Rx		 17m 19s
Performed as RX
Karina Romero 04/12/2018 Vintage CrossFit None 8 Rounds each, Alternating with a Partner
10 Thrusters 95/65lbs
1 Legless Rope Climb

Beginner: 65/45; 8 Strict Pull Ups
Intermediate: 75/55; 1-2 Rope Climbs with Legs
Advanced: Rx
Competitor: 14 Thrusters per round		 17m 39s
Workout Scaled
Karina Romero 04/12/2018 Vintage CrossFit None Power Snatch
Touch and Go
5x5		 35-45-45-55 lbs
Performed as RX
Karina Romero 04/11/2018 Vintage CrossFit None Back Squat 3-3-3-3-3 @ 80% 105 lbs
Performed as RX
Karina Romero 04/08/2018 Vintage CrossFit None 3 sets of 10 alternating dumbbell curls (5 per arm) + 10 arnold presses 15 lbs
Performed as RX
Karina Romero 04/08/2018 Vintage CrossFit None AMRAP 4:
21/15 Calorie Assault Bike
21 Toes to Bar
21 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
15/12 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
9/6 Calorie Assault Bike
9 Toes to Bar
9 Front Squats (155/105)		 141 reps
Workout Scaled
Karina Romero 04/07/2018 Vintage CrossFit None Power Clean 1RM 95 lbs
Performed as RX
Karina Romero 04/06/2018 Vintage CrossFit None Front Squat 3RM 105 lbs
Performed as RX
Karina Romero 04/06/2018 Vintage CrossFit None "AMRAP 3 Minutes
Max Clean and Jerk 95/65lbs
rest 3:00
AMRAP 3 Minutes
Max Bar Muscle Ups
rest 3:00
AMRAP 2 Minutes
Max OHS 95/65lbs
rest 2:00
AMRAP 2 Minutes
Max Chest to Bar
rest 2:00
AMRAP :90
Max Thrusters 95/65lbs
rest :90
AMRAP :90
Max Pull Ups"		 128 reps
Workout Scaled
Karina Romero 04/04/2018 Vintage CrossFit None Split Jerk 1RM 95 lbs
Performed as RX
Karina Romero 04/04/2018 Vintage CrossFit None AMRAP 20:00

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		 8 rounds 6 reps
Workout Scaled
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