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Athlete Date Sort Location Workout Name Description Results
Louis Marcel Tan 07/21/2017 Southside Fitness Cebu None AMRAP in 15 minutes:
30 Air Squats
20 HSPU
10 Deadlifts (225lbs)		 4 rounds 30 reps
Workout Scaled
Louis Marcel Tan 09/27/2016 CrossFit Pintados She Work Hard for the Money 7 minute AMRAP

12 Burpees

8 Overhead Squats (Performance: 115lbs, Athletic*: 75lbs, Health: 55lbs Front Squat)

4 Muscle Ups (Performance: 4, Athletic*: 2, Health: 3 Band Pull Ups / 3 Dips with feet on Box)
 3 rounds 12 reps
Workout Scaled
Louis Marcel Tan 09/18/2016 CrossFit Pintados Trusty Mosin Nagant 7 Minute AMRAP

12 heavy Russian KB Swings (Performance: 32, Athletic*: 24, Health: 16)

8 Goblet Squats (Same)

6 Burpees with 10 lateral shuffle (instead of a jump)		 3 rounds 15 reps
Workout Scaled
Louis Marcel Tan 09/13/2016 CrossFit Pintados Hangmans Noose For Max Reps (6 Minutes Total Work)

Max Rope Climbs in 2 Minutes (Health: 2 Rope Lay Downs per Rep) then

Max sets of 10 Single arm KB Swings (5L/5R)(Performance: 32, Athletic*: 24, Health: 16) in 2 Minutes then

Max sets of 30 Bear Crawls in 1 Minute then

Max sets of 3 Dumbbell Ground to Overhead in 1 Minute (Performance: 45lbs, Athletic*: 25lbs, Health: 20lbs)
 12 reps
Workout Scaled
Louis Marcel Tan 09/12/2016 CrossFit Pintados Ride The Lightning For Time (Performance: 6*, Athletic: 5, Health: 4)

6 Heavy Thrusters (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)

6 DB Weighted Pull Ups (Kipping OK) (Performance: 35lbs, Athletic*: 15lbs, Health: Ring Rows)

16 Burpees

200m Run		 20m 37s
Workout Scaled
Louis Marcel Tan 09/06/2016 CrossFit Pintados Holiday Road 400m Run

Ring Dip (Performance: 15, Athletic*: 8, Health: 15 Strict Push Ups) If you cant do push ups on your toes find a box and do them on that instead of on your Knees.

12 Dumbbell Hang Power Cleans (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

60 Feet Overhead Dumbbell Lunge- Only 1 DB (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

800m Run (Health: 400m)

60 Feet Overhead Dumbbell Lunge- Only 1 DB (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

12 Dumbbell Hang Power Cleans (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

Ring Dip (Performance: 15, Athletic*: 8, Health: 15 Strict Push Ups) If you cant do push ups on your toes find a box and do them on that instead of on your Knees.

400m Run		 15m 07s
Workout Scaled
Louis Marcel Tan 09/05/2016 CrossFit Pintados Baby Come Back In 2.5 Minutes

Row (500m/450m*) Non-Rx: Run 400m

Max Strict Chin Ups (Health: Ring Rows) Chin Ups are both palms facing you.

1 Minute Rest

In 2.5 Minutes

Row (500m/450m*) Non-Rx: Run 400m

Max Strict Chin Ups (Athletic*: Kipping, Health: Ring Rows)		 21 reps
Workout Scaled
Louis Marcel Tan 07/27/2016 CrossFit Pintados Wall Ball Fran For time.

21 15 9

Wall Ball (Performance: 20lb/10ft, Athletic*: 14lb/9ft, Health: 10lb/8ft)

Pull Up (Performance: Chest to Bar, Athletic*: Kippig, Health: Band Assisted)		 8m 47s
Workout Scaled
Louis Marcel Tan 07/21/2016 CrossFit Pintados For What Its Worth 7 Minute AMRAP.

8 ring push ups (Performance*: rings near floor, straps vertical, Athletic: rings set to near floor height, feet under anchor point, straps at 45 degree angle, Novice: rings set near waist height, rings at 45 deg angle).

8 dumbbell hang power cleans (Performance: 45lbs, Athletic*: 30lbs, Novice: 20lbs)

100m run		 4 rounds 4 reps
Workout Scaled
Louis Marcel Tan 07/19/2016 CrossFit Pintados White Wedding 7 Minute AMRAP

Chin Ups (Performance: 5 Strict, Athletic*: 5 Kipping, Health: 6 with a band)

5 Dumbbell Shoulder Press (Performance: 45lbs, Athletic*: 25lbs, Novice: 15lbs)

15 wall ball (Performance: 20lb/10ft, Athletic*: 14lb/9ft, Health: 10lb/8ft)		 3 rounds 13 reps
Workout Scaled
Louis Marcel Tan 07/05/2016 CrossFit Pintados Game On For time.

Rope climbs (Performance: 3 reps, Athletic*: 2 reps, Health 1 rep)

15 power cleans (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)

15 shoulder to overhead (same)

15 burpees over the bar (lateral)		 9m 47s
Workout Scaled
Louis Marcel Tan 06/23/2016 CrossFit Pintados Satellite 7 Minute AMRAP

Strict Chin Ups (Performance: 6 reps, Athletic*: 3 reps, Health: 3 reps w/ smallest band)

6 Heavy Thrusters (Performance: 115lbs, Athletic*: 73lbs, Health: 53lbs)

10 Burpees		 2 rounds 4 reps
Workout Scaled
Louis Marcel Tan 06/21/2016 CrossFit Pintados Diesel Power 17 minute AMRAP.

7 heavy power clean (Performance: 155lbs, Athletic*: 95lbs, Health: 55lbs)

Ring dips (Performance: 7 reps, Athletic*: 4 reps, Health: 7 push ups)

14 bumper plate burpees (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)

400m run

1 minute rest		 2 rounds 18 reps
Workout Scaled
Louis Marcel Tan 06/06/2016 CrossFit Pintados Carnelian Bay 13 Minute AMRAP

8 Kipping HandStand Push Ups (Performance: 8, Athletic*: 4, Health: 4 DB Strict Press)

10 Deadlifts (Performance: 185lbs, Athletic*: 125lbs, Health: 85lbs)

16 Step Ups (Performance: 24in, Athletic*: 20in, Health: 12in)

100m Sprint

30 Second Rest		 4 rounds 17 reps
Workout Scaled
Louis Marcel Tan 06/05/2016 CrossFit Pintados Zephyr Cove 6 Minute AMRAP

5 Chest to Bar Pull Ups (Performance: 5, Athletic*: 5, Health: Ring Rows)

7 Back Squats (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)

9 Burpees over the bar.		 3 rounds 2 reps
Workout Scaled
Louis Marcel Tan 06/01/2016 CrossFit Pintados Low Grade 7 Minute AMRAP.

10 Dumbbell Push Presses (Performance: 45lbs , Athletic*: 30lbs, Health: 20lbs)

40 foot bear crawl (20 out and 20 back)

20 abmat sit ups		 3 rounds 23 reps
Workout Scaled
Louis Marcel Tan 05/30/2016 CrossFit Pintados Smart Opal 14 Minute AMRAP

5 Push Press (Performance: 135lbs, Athletic*: 85lbs, Health: 55lbs)

5 Push Jerks (Same)

15 Russian KB Swings (Performance: 32, Athletic*: 24, Health: 16)

15 Burpees

1 Minute Rest		 3 rounds 20 reps
Workout Scaled
Louis Marcel Tan 05/29/2016 CrossFit Pintados Silent Lucidity In 2 Minutes

8 One Way (4 round trip) Sled Pushes 20 low handle / 20 high handle (Performance: +145lbs, Athletic*: +90lbs, Health: +50lbs)

Max 40' shuttle runs (With the remaining time)

2 Minute Rest

In 2 Minutes

8 Round Trip Sled Pushes 20 low handle / 20 high handle (Performance: +145lbs, Athletic*: +90lbs, Health: +50lbs)

Max Max 40' shuttle runs (With the remaining time)		 12 reps
Workout Scaled
Louis Marcel Tan 05/26/2016 CrossFit Pintados Faramir 6 Minute AMRAP.

1 Power Snatch, 1 Overhead Squat, 1 Clean & Jerk. Then 2 reps of each, 3 reps, etc.

Power Snatch (Performance: 115lbs, Athletic*: 75lbs, Health: 55lbs)

Overhead Squat (Same)

Clean & Jerk (Same)		 43 reps
Workout Scaled
Louis Marcel Tan 05/24/2016 CrossFit Pintados Laurel and Hardy For time.

With a partner, split the work up any way you desire, one person working at a time (except on the last movement).

80 hip extensions

16 round trip sled pushes, 20 each way (Performance: +140lbs, Athletic*: +90lbs, Health: +0) loads listed are for turf

400m sandbag carry both people run, trade sandbag as you go- (Perfromance: 30kg, Athletic*: 20kg, Health: 10kg)

40 single arm dumbbell overhead squats (Performance: 45lbs, Athletic*: 30lbs, health: 20lbs)

40 shoulder press (Performance: 95lbs, Athletic*: 63lbs, Health: 33lbs)

20 bar or ring muscle ups (3 pull ups + 3 ring dips = 1 muscle up Still RX!)

40 plate burpees BOTH AT THE SAME TIME- (Performance: 45lbs, Atletic*: 25lbs, Health: 15lbs)		 25m 53s
Workout Scaled
Louis Marcel Tan 05/18/2016 CrossFit Pintados Bone Rattler 6 minutes.

3 Dumbbell hang squat cleans (Performance: 45lbs, Athletic*: 30lbs, Health: 20lbs)

3 Dumbbell hang power cleans (same)

12 Box jumps (Performance: 24, Athletic*: 20, Health: 20 step ups)		 4 rounds 9 reps
Workout Scaled
Louis Marcel Tan 05/16/2016 CrossFit Pintados Legolas Greenleaf 6 Minute AMRAP
8 Left Hand DB Power Snatch (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)
30 Left Hand Overhead Lunge (Same)
8 Right Hand DB Power Sntach (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)
30 Right Hand Overhead Lunge (Same)
100m Sprint		 2 rounds 11 reps
Workout Scaled
Louis Marcel Tan 05/11/2016 CrossFit Pintados Backward Christine Takes Breaks 3 Rounds for time.

12 deadlifts (Performance: 225lbs, Athletic*: 145lbs, Health: 85lbs)

21 box jumps (Performance: 24, Athletic*: 20, Health: 12) Step ups allowed today.

500m row (Non-Rx: 400m Run)

1 min rest		 16m 00s
Workout Scaled
Louis Marcel Tan 05/02/2016 CrossFit Pintados New Moon For Time

800m Run

25 Sit Ups

20 burpees over the bar

15 Back Squats (Performance: 95lbs, Athletic*: 65lbs, Health: 35lbs)

400m Run

15 Back Squats (Performance: 95lbs, Athletic*: 65lbs, Health: 35lbs)

20 burpees over the bar

25 Sit Ups

800m Run		 23m 29s
Performed as RX
Louis Marcel Tan 04/21/2016 CrossFit Pintados Marco & Pepper 7 Minute AMRAP

15 Kettlebell Swings (Performance: 24kg, Athletic*: 16kg, Health: 12kg)

100 Overhead Plate Walk (Performance: 45lb, Athletic*: 25lb, Health: 15lb)

15 Jumping Chest to Bar Pull Ups (Health: Jumping Chin over the bar)		 3 rounds 0 reps
Workout Scaled
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