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Athlete Date Sort Location Workout Name Description Results
Keith Anthony Ramos 04/30/2015 CrossFit Pintados Winter Palace 7 min AMRAP

5 Kipping Handstand Push Up (Advanced: kipping head to floor, Intermediate*: 1 abmat, Novice: db strict press 1/3 bw combined)

10, 12, 14, 16 etc

American Kettlebell swing (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

*Womens As Prescribed weights and reps (Rx)

Coaching Tips: Pace carefully with the HSPU. Break them into smaller chunks early on. If you know that youll get stuck on them, dont scale down the range of motion (more abmats), instead, scale down the reps (do 3 every round for example).

Scaling Guide: 72 176 reps. Scale up by doing 32/24kg kb swings and doing the HSPU strict (or without an abmat if you are a lady).		 80 reps
Workout Scaled
Keith Anthony Ramos 04/27/2015 CrossFit Pintados Stuck in the Middle with You 15 min AMRAP

5 heavy jerksshoulder to overhead, from the ground- (Advanced: 70kg, Intermediate*: 42.5kg, Novice: 25kg)

10 supine ring rows (toes must be even with the bottom of the rings for this to be considered Rx)

15 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)

200m run

1 minute rest. You have the option to skip or shorten ONE rest at any point. It can be the first rest interval, the last, or anything in between, but you only get one pass so use it wisely!

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to 75/45kg and c2b pull ups (instead of ring rows) for an extra challenge.
 3 rounds 20 reps
Workout Scaled
Keith Anthony Ramos 04/26/2015 CrossFit Pintados Grey Resolve 7 min AMRAP

6 high box jumps (Advanced: 30in, Intermediate*: 28in, Novice: 20in)

12 goblet squats (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

12 sumo deadlift high pull (Same)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds. Scale up to pistols (un-weighted, 12 total, alternating) and 32/24kg SDHP for an extra challenge.
 3 rounds 10 reps
Workout Scaled
Keith Anthony Ramos 04/23/2015 CrossFit Pintados Tunnel of Love 8 min AMRAP

50m overhead plate walk (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lbs)

5 bumper plate burpees (same)

200m Run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 1 3.5 rounds
 2 rounds 0 reps
Performed as RX
Keith Anthony Ramos 04/20/2015 CrossFit Pintados Remember the Cossacks 8 min AMRAP

3 heavy Russian kb swings (Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg)

3 heavy wall ball (Advanced: 30lbs/10ft, Intermediate*: 20lbs/9ft, Novice: 14lbs/8ft)

6 heavy Russian kb swings (same)

6 heavy wall ball (same)

9 heavy Russian kb swings (same)

9 heavy wall ball (same)

etc (keep adding 3 reps each round until the time runs out).

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 80-180 reps. Scale up the kb weight for an additional challenge (88/70lbs), or do the prescribed weight but with American kettlebell height. If there is not enough balls at the Rx weight, do 12 (men) and 10 (women) wall balls respectively.		 0 rounds 85 reps
Workout Scaled
Keith Anthony Ramos 04/19/2015 CrossFit Pintados Blonde Bear 14 min AMRAP

4 hang squat cleans (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

6 shoulder to overhead (same)

8 back squats (same)

10 lateral burpees over the bar

100m sprint

1 min rest Everyone one gets ONE optional pass of the minute rest. When you use your pass, youll be allowed to start the next round immediately. You can do it in the beginning, the end, or somewhere in the middle. This is all or nothing (no doing two 30s breaks).

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds		 3 rounds 10 reps
Workout Scaled
Keith Anthony Ramos 04/14/2015 CrossFit Pintados The Shed For time.

3 rope climbs* (Intermediate: 2 rope climbs, Novice: 6 rope lay downs)

600m row/run

30 overhead squat (Advanced: 42.5, Intermediate*: 25, Novice: 15)

600m run (run the 400m loop, then the 200m loop)

30 right arm, 30 left arm dumbbell overhead walking lunge (Advanced: 45lb, Intermediate*: 30lb, Novice: 15lbs)

16 HSPU (Intermediate*: 2 abmats, Novice: decline push ups with toes on box)

30 box jump (Advanced: 24, Intermediate*: 20, Novice: 12)

60 kettlebell swings (Advanced: 16kg, Intermediate*: 12kg, Novice: 8kg)

Scaling Guide: 25 minute cutoff, it would be wise to scale it so that you plan on finishing around 18-22 minutes. Scale up option 5 rope climbs, 1000m row, 26 HSPU (ladies do 16 head to floor), 50 box jumps, 24kg kb swing. . . same time limit.		 22m 43s
Workout Scaled
Keith Anthony Ramos 04/14/2015 CrossFit Pintados White Sands 6 min AMRAP

8 dumbbell hang power cleans (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

8 push-ups (Novice: ring push-ups with the straps at such angle to make the push-ups doable)

30 double unders (Intermediate: count attempts, Novice: 6 rounds of 4 singles then a double under attempt)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds. Scale up the dumbbells to 55/40 and only count an unbroken set of 30 double unders (start over if you mess up) for an extra challenge.		 3 rounds 16 reps
Workout Scaled
Keith Anthony Ramos 04/09/2015 CrossFit Pintados Wishful Thinking 12 min AMRAP

1, 2, 3, 4 etc

Power clean (Advanced: 70kg, Intermediate*: 42.5kg, Novice: 25kg)

1, 2, 3, 4 etc

Left then Right pistol (Novice: sit onto a box and then stand up using only one leg, adjust box height accordingly) Perform 1 left then 1 right, then 2 left, 2 right etc.

10, 20, 30, 40 etc

Single Unders or Crossovers**

*Womens As Prescribed weights and reps (Rx)

**For crossover reps (cross arms = one rep, uncross arms = another rep) subtract 10 reps after the first set: so round one do 10, then round two do 10, then 20, 30, etc. Stick with crossovers for the whole round once you start using them for that round, but feel free to go to singles if you lose them midway through the workout.

Scaling Guide: 5 ? rounds. Scale up to 82.5 and 50 if you know you are going to get past round 8 or so.

 6 rounds 0 reps
Workout Scaled
Keith Anthony Ramos 04/08/2015 CrossFit Pintados Burnt Reputation 7 min AMRAP

5 left / 5 right single arm dumbbell power snatches (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

15 box jumps (Advanced: 24in, Intermediate*: 20in, Novice: 12in)

*Womens As Prescribed weights and reps (Rx)



Scaling Guide: 3 7 rounds. Scale up the db to 65/40lbs and the box to 30/24 for an extra challenge.		 4 rounds 10 reps
Workout Scaled
Keith Anthony Ramos 04/07/2015 CrossFit Pintados Helen with a little Prowler Power For time.

20 low handle sled push & 20 high handle sled push: 6 round trips (Advanced:+180lbs , Intermediate*: +90, Novice: +0)**

21 kettlebell swings (Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs)

12 chest to bar pull ups* (Intermediate: 6 c2b, Novice: 6 band chest to bar pull ups)

Then 2 rounds:

400m run

21 kettlebell swings

12 chest to bar pull ups

*Womens As Prescribed weights and reps (Rx)

**Only the edge of the sled has to break the plane of the far line before returning the entire sled past the starting line on the return trip.

Scaling Guide: 9 16 minutes		 20m 23s
Workout Scaled
Keith Anthony Ramos 03/26/2015 CrossFit Pintados Y.E.G Enter your results for your Y.E.G.s here

Pull-ups - 11
Sit-ups - 30
Double Unders - 18		 Pull-ups - 11 lbs
Sit-ups - 30 lbs
Double Unders - 18 lbs
Performed as RX
Keith Anthony Ramos 03/24/2015 CrossFit Pintados Heatseeker 5 rounds for time.

8 front squats (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

12 kipping pull ups (Advanced: 12 reps, Intermediate*: 12 reps, Novice: 6 reps with a band if needed)

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 10 19 minutes. Scale up the squats to overhead squats and chest to bar pull ups for an additional challenge.

Coaching Tips: Youll need to clean the weight from the floor, so try and get through them in one or two sets. Make sure you pace the row so that you dont have to drop the barbell multiple times per round! Go for bigger sets on the pull ups, but be careful with your hands (no ripping).		 19m 18s
Workout Scaled
Keith Anthony Ramos 03/19/2015 CrossFit Pintados Tabata Sled Pushes Part Deux 20 seconds on, 10 seconds rest, 8 rounds (4 minutes total).

RECORD TOTAL REPETITIONS. 20 low is one rep, 20 high is one rep. One round trip is two reps. You may only push the sleds forward during the 20 second interval, but you can turn them around in the rests if you get to the end. If the time runs out partway through a rep, just leave the sled where it is and count the rep as you finish it on the next round.

(For sleds weighing between 50-80 lbs, on turf):

Advanced: 60 kg
Intermediate*: 40 kg
Novice: 20 kg
*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 16 36 reps		 26 reps
Workout Scaled
Keith Anthony Ramos 03/19/2015 CrossFit Pintados Tabata Sled Pushes Part Deux 20 seconds on, 10 seconds rest, 8 rounds (4 minutes total).

RECORD TOTAL REPETITIONS. 20 low is one rep, 20 high is one rep. One round trip is two reps. You may only push the sleds forward during the 20 second interval, but you can turn them around in the rests if you get to the end. If the time runs out partway through a rep, just leave the sled where it is and count the rep as you finish it on the next round.

(For sleds weighing between 50-80 lbs, on turf):

Advanced: 60 kg
Intermediate*: 40 kg
Novice: 20 kg
*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 16 36 reps		 26 reps
Workout Scaled
Keith Anthony Ramos 03/17/2015 CrossFit Pintados Moscow Makeover For time.

10,9,8,7,6,5,4,3,2,1

Russian Kettlebell swing (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)

Abmat sit up (butterfly)

Hand release push ups



Scaling Guide: 4 8 minutes. 9 minute cut off. For an additional challenge, scale up the kb weight to 88/70 and do clapping push-ups.		 4m 32s
Performed as RX
Keith Anthony Ramos 03/15/2015 CrossFit Pintados The Boys Be Home Again 7 min AMRAP

20 dumbbell thrusters (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

Then max rounds with the remaining time:

8 toes to bar

12 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 5 rounds. For an extra challenge, do the thrusters unbroken, and scale up the wall ball weight to 30lb/20lb.
 4 rounds 0 reps
Workout Scaled
Keith Anthony Ramos 03/11/2015 CrossFit Pintados Split Lip 7 min AMRAP

7 dumbbell deadlifts one in each hand- (Advanced: 45lbs, Intermediate*: 30lbs, Novice: ), sumo style IS allowed

7 dumbbell push presses one in each hand- (Same)

30 double unders OR 60 singles (either one is Rx!)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds. Scale up the dumbbells to 55/35lbs and 30 unbroken DUs per round if you think youll get more than 7 rounds.		 6 rounds 6 reps
Workout Scaled
Keith Anthony Ramos 03/08/2015 CrossFit Pintados Beautiful Avalanche 3 rounds for time.

10 dumbbell thrusters (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 8 minutes. Scale up the DB weight to 55 and 35lbs respectively.		 5m 49s
Workout Scaled
Keith Anthony Ramos 03/05/2015 CrossFit Pintados Wicked Sunshine 7 minutes.

5 kipping handstand push ups (Advanced: head to floor, Intermediate*: 1 abmat, Novice: two hand db strict press)

10 burpees

10L/10R single arm kb swings (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 5 rounds		 3 rounds 0 reps
Workout Scaled
Keith Anthony Ramos 03/03/2015 CrossFit Pintados Too Clever by Half 12 min AMRAP

10 clean and jerks (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 25kg)

15 abmat sit ups

30 dumbbell walking lunge one in each hand, arms at sides- (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up the c&j weight to 60/42.5 for an additional challenge.		 3 rounds 0 reps
Workout Scaled
Keith Anthony Ramos 03/01/2015 CrossFit Pintados Soft Rockslide For time.

Advanced/Intermediate: 4 rounds, Novice: 3 rounds

15 box jumps (Advanced: 24in, Intermediate*: 20in, Novice: 12in) Step ups okay

10 dumbbell push presses (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

10 burpees		 7m 48s
Workout Scaled
Keith Anthony Ramos 02/26/2015 CrossFit Pintados Max Effort testing and Year End Goals (Y.E.G.s)! Note what you did for your YEG Max testing.

Push-ups (1minute)
Sit-ups (1 minute)
Tabatha (Airsquats)		 Push-ups - 25 reps lbs
Sit-ups - 34 reps lbs
Tabatha (Airsquats) - 103 reps lbs
Performed as RX
Keith Anthony Ramos 02/24/2015 CrossFit Pintados You Oughta Know For time.

10 dumbbell weighted kipping pull ups (Advanced: 45lbs, Intermediate*: 20lbs, Novice: strict band assisted)

50 walking lunge

10 weighted pull ups (same)

50 walking lunge

800m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5 10 minutes		 8m 18s
Workout Scaled