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Athlete Date Sort Location Workout Name Description Results
Loggea Keza Hisoler 09/23/2014 CrossFit Pintados Lookn Out My Backdoor 15 min AMRAP

5 hang power snatches (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 25kg)

10 toes to bar

10 (+5**) wall ball (Advanced: 20lbs/10ft, Intermediate*: 14lbs/9ft, Novice: 10lbs/8ft)

1 minute rest***

*Womens As Prescribed weights and reps (Rx)

**Each round add 5 reps to the wall ball amount (10 the first round, then 15 on round two, etc).

*** If you finish a round after the 13 minute mark, feel free to shorten the final rest or skip it entirely.

Scaling Guide: 3 5 rounds		 3 rounds 0 reps
Workout Scaled
Loggea Keza Hisoler 09/11/2014 CrossFit Pintados Siberian Summer 7 min AMRAP

50 foot broad jump, count the number of reps it takes to complete the distance (each round)

Then perform that number of:

Heavy kettlebell swings Russian height (Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg)

Supine ring rows

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds		 4 rounds 0 reps
Workout Scaled
Loggea Keza Hisoler 09/10/2014 CrossFit Pintados Fence Painting 7 minutes.

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

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

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 4 rounds. Skip the final round of rest if you wish.		 2 rounds 0 reps
Workout Scaled
Loggea Keza Hisoler 09/09/2014 CrossFit Pintados Captain Jack Sparrow (run) For time.

800m run

25 push presses (Advance: 35kg, Intermediate*: 25kg, Novice: 15kg)

50 walking lunge

25 toes to bar

50 walking lunge

25 push presses (same weight)

800m run

Scaling Guide: 11 18 minutes		 18m 24s
Workout Scaled
Loggea Keza Hisoler 09/07/2014 CrossFit Pintados Crazy Train 6 min AMRAP

Strict Chin up (Advanced: 6 reps, Intermediate*: 3 reps, Novice: 3 reps with smallest band possible)

100m run

30 seconds rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds. Skip the last rest if you want to.		 5 rounds 3 reps
Workout Scaled
Loggea Keza Hisoler 09/04/2014 CrossFit Pintados Dead Battery In 2 minutes:

8 shoulder to overhead aka: Jerk- (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

8 burpees over the barbell

Then max sled pushes 20low/20 high with the remaining time (Advanced:40kg , Intermediate*: 20kg, Novice: 0lbs or plate drag)

2 minutes rest

4 rounds, count total sled pushes for score.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 20 50 total sled pushes		 16 reps
Workout Scaled
Loggea Keza Hisoler 08/13/2014 CrossFit Pintados Tabata Kettlebell Swings (Russian height) 20 seconds of heavy Russian kettlebell swings count reps.

10 seconds rest

8 rounds

Your score is the lowest set of any of the 20 second intervals. For example, if you get 10,10,10,10,10,4,10,10 Your score would be: 4. So pace accordingly!

Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 8 13 reps per round
 8 reps
Workout Scaled
Loggea Keza Hisoler 08/12/2014 CrossFit Pintados Filthy Fifty 50 Box jumps (Advanced*: 24, Intermediate:20 , Novice:12 )

50 Jumping pull-ups,

50 Kettlebell swings (Advanced: 35lbs, Intermediate*: 26lbs, Novice: 18lbs)

Walking Lunge 50 steps,

50 Knees to elbows,

50 Push press (Advanced*: 45lbs, Intermediate: 33lbs, Novice: 20lbs)

50 Hip extensions,

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

50 Burpees,

50 Double unders.

*Womens Rx

The movements can be completed in any order with the exception of the last THREE. Wall balls, burpees, and double unders (THE LAST THREE MOVEMENTS) will have to be done in order (and at the end) for the workout to be considered Rx.

Scaling Guide: 35 minute cut off (see below or scale accordingly).		 24m 00s
Workout Scaled
Loggea Keza Hisoler 08/11/2014 CrossFit Pintados Classic Street Fighter 5 rounds for time, 9 minute time cap.

12 heavy kettlebell swings (Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg)

40 double unders* (Intermediate: 20 including attempts, Novice: 60 singles)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 minutes. Scale up 88/60lb kb respectively.		 8m 21s
Workout Scaled
Loggea Keza Hisoler 08/06/2014 CrossFit Pintados Almost a Dozen For time.

11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Single arm dumbbell shoulder to overhead switch arms as desired- (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

Kettlebell Sumo Deadlift High Pull (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 9 minutes		 8m 33s
Workout Scaled
Loggea Keza Hisoler 08/04/2014 CrossFit Pintados You can run, but you cant. . . For time.

400m run

15 two hand dumbbell ground to overhead (Advanced: 45lb, Intermediate*: 30lb, Novice: 20lb)

15 bumper plate burpees (Advanced: 45lb, Intermediate*: 25lb, Novice: 15lb)

400m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 7 minutes. Scale up the reps to 20/20 for an additional challenge.		 9m 41s
Workout Scaled
Loggea Keza Hisoler 07/30/2014 CrossFit Pintados Muscle up AMRAP As many muscle ups as possible in 6 minutes (rings).

OR

As many chest to bar pull ups**(Intermediate*: regular kipping, Novice: use a band) and ring dips* (Intermediate: partial range of motion ring dips, Novice: strict push ups) as possible in 6 minutes.

Complete as many of each as desired in any sets/reps as desired, but in the end the reps only count toward your score if they are 1 to 1 (20 ring dips and 25 pull ups = a score of 20).

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 15 30 reps		 31 reps
Workout Scaled
Loggea Keza Hisoler 07/29/2014 CrossFit Pintados Plow Blade 4 rounds for time.

5 overhead squats (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 25kg)

100m bumper plate farmer carry (Advanced:20kg , Intermediate*: 10kg, Novice: 20lb dbs)

15 burpees* (Intermediate: 10 reps, Novice: 7 reps)

2 minutes rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 11 16 minutes. Scale up the OHS weight if necessary.		 18m 21s
Workout Scaled
Loggea Keza Hisoler 07/28/2014 CrossFit Pintados Hell in a Bucket 7 min AMRAP

800m run, then Max rounds in the remaining times.

10 toes to bar

40 double under

Scaling Guide: 2 4 rounds		 1 rounds 0 reps
Workout Scaled
Loggea Keza Hisoler 07/25/2014 CrossFit Pintados American Pie 12 min AMRAP

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

16 push ups

40 overhead plate lunge (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lbs Dumbbell)

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds		 3 rounds 0 reps
Workout Scaled
Loggea Keza Hisoler 07/24/2014 CrossFit Pintados Burning Down the House 7 min AMRAP

10 chest to bar pull-ups (Advanced: 10 reps, Intermediate*: 5 reps, Novice: 5 band assisted)

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

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds		 2 rounds 8 reps
Workout Scaled
Loggea Keza Hisoler 07/24/2014 CrossFit Pintados Power Clean 6 x 2 None 35 kgs
Performed as RX
Loggea Keza Hisoler 07/22/2014 CrossFit Pintados Cloak and Dagger 7 min AMRAP

10 hang power snatches (Advanced: 95lbs, Intermediate*: 63lbs, Novice: 33lbs)

10 front squats (same weight as above)

200m run

*Womens Rx

Scaling Guide: 3 5 rounds. Scale up by doing Overhead squats instead of front squats.		 2 rounds 0 reps
Workout Scaled
Loggea Keza Hisoler 07/22/2014 CrossFit Pintados Front Squat 3 3 3 3 3 None 40 kgs
Performed as RX
Loggea Keza Hisoler 07/21/2014 CrossFit Pintados Power Clean 1-1-1-1-1-1-1 None 42.5 kgs
Performed as RX
Loggea Keza Hisoler 07/21/2014 CrossFit Pintados Craigs Secret Zone Diet 7 min AMRAP

10 knees to elbows (Advanced*: 10 reps, Intermediate: 5 reps, Novice: 10 butterfly sit ups)

10 burpees

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds, Scale up: 1 bar muscle up at the beginning of each round, increasing by one rep each round.		 5 rounds 2 reps
Workout Scaled
Loggea Keza Hisoler 07/20/2014 CrossFit Pintados Fertile Soil 7 min AMRAP

3 rope climbs (Intermediate*: 2 rope climbs, Novice: 1 rope climb or 6 rope lay downs) Do the first rep without feet for an additional scale up.

With the remaining time, as many rounds as possible:

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

10 pistols* -alternate legs as desired- (Intermediate: pistols on a box**, Novice: 20 box step ups)

10 V ups (Novice: 10 sit ups).

*Womens Rx

**Pistols on a box look a lot like a step up, but the athlete starts on top of the box with hip fully open, they then squat down so that the crease of the hip dips below the knee while the free leg drops straight down the side of the box, before returning to the hip open position on top of the box

Scaling Guide: 3 5 rounds		 3 rounds 0 reps
Workout Scaled
Loggea Keza Hisoler 07/17/2014 CrossFit Pintados Tabata Sled Pushes 20 seconds on, 10 seconds rest, 8 rounds (4 minutes total).

Record total repetitions of 20 low, 20 high sled push, operating in the Tabata framework. Each direction equals one rep (one round trip is two reps).

Advanced: +60 kg

Intermediate*: +40 kg

Novice: +20 kg

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 16 36 reps		 18 reps
Workout Scaled
Loggea Keza Hisoler 07/16/2014 CrossFit Pintados Rockaway Beach For time

15 single arm db overhead squats left arm (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

15 toes to bar

15 single arm overhead squats right arm (same)

15 toes to bar

10 single arm overhead squats left arm (same)

10 toes to bar

10 single arm overhead squats right arm (same)

10 toes to bar

800m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 9 15 minutes		 12m 35s
Workout Scaled