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Athlete Date Sort Location Workout Name Description Results
Louis Marcel Tan 04/20/2016 CrossFit Pintados Drunken Sailor Down Below In 5 minutes

Rope Climbs (Performance: 3 reps, Athletic*: 2 reps, Health: 6 Rope Lay Downs)

then max rounds:

16 Dumbbell Snatches one hand, alternate R/L as desired- (Performance: 45lb, Athletic*: 30lb, Health: 20lb)

10 burpees

2 minutes rest after the 5 minutes.

In 5 minutes (again)

Rope Climbs (Performance: 3 reps, Athletic*: 2 reps, Health: 6 Rope Lay Downs)

then max rounds:

16 Dumbbell Snatches one hand, alternate R/L as desired- (Performance: 45lb, Athletic*: 30lb, Health: 20lb)

10 burpees		 3 rounds 6 reps
Workout Scaled
Louis Marcel Tan 04/06/2016 CrossFit Pintados Rockhopper 15 Minute AMRAP

10 two hand dumbbell ground to overhead all 4 heads must touch- (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

15 high box jumps (Performance:28 , Athletic*: 24, Health: 20)

400m run		 3 rounds 0 reps
Workout Scaled
Louis Marcel Tan 03/31/2016 CrossFit Pintados The Shed For time.

Rope Climbs (Performance*: 3, Athletic: 2, Health: 6 rope lay downs)

600m Row (Non-Rx: 600m Run)

30 Overhead Squat (Performance: 95lbs, Athletic*: 53lbs, Health: 33lbs)

600m run

30 right arm, 30 left arm dumbbell overhead walking lunge (Performance: 45lb, Athletic*: 30lb, Health: 15lbs)

16 Handstand Push Up (Athletic*: 2 abmats, Health: decline push ups with toes on box)

30 Box Jump (Performance: 24, Athletic*: 20, Health: 12)

60 Kettlebell Swings (Performance: 16kg, Athletic*: 12kg, Health: 8kg)		 27m 11s
Workout Scaled
Louis Marcel Tan 03/22/2016 CrossFit Pintados Divergent 16 Minute AMRAP

3 Squat Snatches (Power snatch to OHS acceptable) (Performance: 95lbs, Athletic*: 65lbs, Health 35lbs) If you cannot do a full overhead squat scale down and do squat cleans and front squats.

3 Overhead Squats (Performance: 95lbs, Athletic*: 65lbs, Health 35lbs)

Chest to Bar Pull Ups (Performance: 9, Athletic*:6, Health: 6 with a band)

40 Double Unders

100m Sprint

3 Squat Snatches (Same)

3 Overhead Squats (Same)

Chest to Bar Pull Ups (Same)

40 Double Unders

100m Sprint

1 Minute Rest		 1 rounds 15 reps
Workout Scaled
Louis Marcel Tan 03/21/2016 CrossFit Pintados Soft Rockslide For time.

Performance/Athletic*: 4 rounds, Health: 3 rounds

15 Box Jumps (Performance: 24in, Athletic*: 20in, Health: 12in) Step ups okay

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

10 burpees		 11m 16s
Workout Scaled
Louis Marcel Tan 03/15/2016 CrossFit Pintados Feeling Green For time.

Row (Performance: 5oom, Athletic*: 400m, Health: 300 ) Non-Rx: 400m Run

100m overhead dumbbell carry (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

Knees to Elbows (Performance: 15 reps Athletic*: 15 reps, Health: 25 sit ups)

Row (Performance: 5oom, Athletic*: 400m, Health: 300 ) Non-Rx: 400m Run		 6m 36s
Workout Scaled
Louis Marcel Tan 03/14/2016 CrossFit Pintados Beautiful Avalanche 3 rounds for time.

10 dumbbell thrusters (Perfomance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

200m run		 6m 26s
Workout Scaled
Louis Marcel Tan 03/08/2016 CrossFit Pintados The Man with the Golden Gun For Time

Performance*: 5 rounds, Athletic: 4 rounds, Health: 3 rounds

If you usually scale workouts please scale how many rounds you do today, dont think that by doing all 5 rounds you are getting a Better workout, Pick the appropriate weight and hit 3 or 4 rounds as fast as possible.

10 Thrusters (Performance: 95lb, Athletic*: 65lb, Health: 35lb)

8 Supine Ring Rows (Performance: 8, Athletic*: 8, Health: 8 at an easier angle)

40 Double Unders (Performance: 40, Athletic*: 40, Health: 8 sets of 5 singles + 1 attempt)

12 Bar Facing Burpees		 19m 23s
Workout Scaled
Louis Marcel Tan 03/01/2016 CrossFit Pintados On Her Majestys Secret Service 2 rounds for time

10 Clean & Jerks (Performance: 115lbs, Athletic*: 75lbs, Health: 55lbs)

100m Bumper Plate Farmer Carry (Performance: 45lb Bumpers, Athletic*25lb Bumpers, Health: 25lb DBs) One bumper plate in each hand. Instead of scaling down to a 15lb bumper plate use a heavier dumbbell, it will be easier to carry and you can carry more weight.		 4m 56s
Workout Scaled
Louis Marcel Tan 02/19/2016 CrossFit Pintados You Only Live Twice 14 minutes.

6 power snatch (Performance: 95lbs, Athletic*: 65lbs, Health: 35lb kettlebell)

3 overhead squats (same, scale to 6 front squats if you lack mobility for OHS)

40 bear crawl (20 out/20 back)

200m run		 3 rounds 6 reps
Workout Scaled
Louis Marcel Tan 02/18/2016 CrossFit Pintados CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.		 2 rounds 5 reps
Workout Scaled
Louis Marcel Tan 02/17/2016 CrossFit Pintados Thunderball 16 minutes.

10 L/10R dumbbell hang power snatches (Performance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

40 right dumbbell overhead walk lunge(same)

10 L/10R dumbbell hang power snatches (same)

40 left dumbbell overhead walk lunge (same)

600m Run 		2 rounds 8 reps
Workout Scaled
Louis Marcel Tan 02/05/2016 CrossFit Pintados Plow Blade 4 rounds for time.

5 overhead squats (Advanced: 115lbs, Intermediate*: 73lbs, Novice: 53lbs)

100m bumper plate farmer carry (Advanced:45lbs , Intermediate*: 25lbs, Novice: 20lb dbs)

15 burpees* (Intermediate: 10 reps, Novice: 7 reps)		 15m 36s
Workout Scaled
Louis Marcel Tan 01/12/2016 CrossFit Pintados Helms Deep 8 minutes.

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

40 broad jump

100m bumper plate farmer carry one in each hand, held at the sides- (Performance: 45lb, Athletic*: 25lb, Health: 25lb dumbbells)		 3 rounds 0 reps
Workout Scaled
Louis Marcel Tan 01/06/2016 CrossFit Pintados My Sharona In 2 minutes

Strict pull ups (Advanced: 10 reps, Intermediate*: 5 reps, Novice: 5 with a band)

Max reps sled push 20 low, 20 high** (Advanced: +180lbs, Intermediate*: +90, Novice: +0lbs)

Rest 2 minutes then repeat for one more round. Record total sled push reps (each 20 interval is one rep).		 12 reps
Workout Scaled
Louis Marcel Tan 01/03/2016 CrossFit Pintados Mad Monkey For time.

12 heavy shoulder press (Perfromance: 115/ Athletic: 73*/ Health 33) Make it heavy Even if you have to break it up into 4 or 5 sets

12 Push Ups

400m Run

14 Push Press

14 Push Ups

600m Run

16 Push Jerks

16 Push Ups

800m Run		 21m 10s
Workout Scaled
Louis Marcel Tan 12/15/2015 CrossFit Pintados Log Splitter 6 rounds for time (Novice: 5 rounds)

8 deadlifts (Advanced: 225lbs, Intermediate*: 155lbs, Novice: 95lbs)

Ring dips (Advanced: 10 reps, Intermediate*: 5 reps, Novice: 5 fixed bar dips)

12 lateral burpees over the barbell

1 minute rest		 25m 10s
Workout Scaled
Louis Marcel Tan 12/14/2015 CrossFit Pintados Firebird Trans Am 15 minutes with a Rolling Start.

Rolling Start: In 5 minutes, perform no more than 2 rounds of

8 power snatches (Performance: 95lbs, Athletic*: 65lbs, Health: 35lb kettlebell swing)

8 toes to bar

16 box jumps (Performance: 24in, Athletic*: 20in, Health: 12in)

100m bumper plate farmer carry (Performance: 45lb, Athletic*: 25lb, Health: 25lb db)

Whether or not if you finish 2 rounds in the Rolling Start, continue on and complete as many rounds as possible until the 15 minute mark.

Log TOTAL rounds including the 2 rounds (or partial rounds) completed during the Rolling Start for the entire 15 minutes.		 3 rounds 4 reps
Workout Scaled
Louis Marcel Tan 12/11/2015 CrossFit Pintados Allegro Serenade 6 min AMRAP

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

6 supine ring rows

60 bear crawl		 3 rounds 3 reps
Workout Scaled
Louis Marcel Tan 11/24/2015 CrossFit Pintados The Three Amigos Teams of 3 people. Divide work as desired, but the movements must be performed in the order listed.

12 cycles 7 squat cleans (Advanced: 135lbs, Intermediate*: 83lbs, Novice: 53lbs) AND then 20 low handle sled push, 20 high handle sled push x 3 round trips (Advanced: +140lbs, Intermediate*: 90lbs, Novice: 0lbs).

(each member must complete one whole cycle, no trading off with the rest of your team until your rep is done)

100 hip extensions

100 ball slams

800m run with a single sandbag shared with partners- (Advanced: 80lbs, Intermediate*: 60lbs, Novice: 45lbs)		 35m 00s
Workout Scaled
Louis Marcel Tan 11/17/2015 CrossFit Pintados Flatline 6 min AMRAP

8 dumbbell burpee clusters (Advanced: 30lbs, Intermediate*: 20lbs, Novice: 15lbs)

60 bear crawl (30 out, 30 back)		 3 rounds 1 reps
Performed as RX
Louis Marcel Tan 11/10/2015 CrossFit Pintados Cerberus Cerberus For Time.

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

12 power cleans (Advanced: 135lbs, Intermediate*: 85lbs, Novice: 55lbs)

1000m Run (Rx may Row 1100m/1000m*)

Rest 2 minutes, repeat

*Womens Rx

Scaling Guide: 14 19 minutes.

Scale up option: 155/95 power cleans		 19m 43s
Workout Scaled
Louis Marcel Tan 10/07/2015 CrossFit Pintados Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 13 rounds 3 reps
Performed as RX
Louis Marcel Tan 09/30/2015 CrossFit Pintados Huey, Duey and Louie 30 min AMRAP

Teams of 3 people. One person working at a time (except on the sb run).

20low/ 20high sled push 10 reps: aka 10 round trips (3 men: +140lbs, Coed: +90, 3 ladies: +50lbs)

40 overhead squats (Advanced: 95lbs, Intermediate*: 63lbs, Novice: 45lbs)

400m sandbag carry all three people run, share one bag- (3 men: 30kg, Coed: 20kg, 3 ladies: 10kg)

40 deadlifts mixed grip fine- (Advanced: 185lbs, Intermediate*: 115lbs, Novice: 85lbs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds		 2 rounds 42 reps
Workout Scaled
Louis Marcel Tan 09/28/2015 CrossFit Pintados Lite the Tires 15 min AMRAP

5 hang power snatches (Advanced: 115lbs, Intermediate*: 63lbs, Novice: 35lb kb swing)

5 back squats (Same)

15 abmat sit ups

15 burpees over the bar lateral- (Novice jump over abmat)

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. If you finish a round after minute 14, you have the option to skip the rest and keep going (if you wish).		 3 rounds 4 reps
Workout Scaled
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