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Athlete Date Sort Location Workout Name Description Results
Louis Marcel Tan 08/12/2015 CrossFit Pintados In Bloom 7 min AMRAP

200m Run

Ring Dips (Advanced: 8 reps, Intermediate*: 4 reps, Novice: 4 push ups ring push ups on toes)

8 dumbbell ground to overhead (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds		 2 rounds 1 reps
Workout Scaled
Louis Marcel Tan 08/05/2015 CrossFit Pintados The Three Amigos (Part II) Teams of 3 people. Divide work as desired, but the movements must be performed in the order listed.

12 cycles 7 squat cleans (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg) AND then 20 low handle sled push, 20 high handle sled push x 3 round trips (Advanced: 60kg, Intermediate*: 40kg, Novice: 20kg).

(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: 30kg, Intermediate*: 20kg, Novice: 10kg)

*Womens Rx

Scaling Guide: 15 25 mintues		 19m 52s
Workout Scaled
Louis Marcel Tan 08/03/2015 CrossFit Pintados Warp Factor 5 rounds for time.

3 hang squat snatch (Advanced: 52.5kg, Intermediate*: 37.5kg, Novice: 30kg)

6 jerks or shoulder-to-overhead (same)

100m bumper plate farmer carry (Advanced: 20kg, Intermediate*: Black plate, Novice: 25lbs Dumbbells) (2 plates one in each hand)

40 double unders* (Intermediate & Novice: count attempts)

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Novice: Do 4 rounds.

Scaling Guide: 12 17 minutes		 30m 00s
Workout Scaled
Louis Marcel Tan 07/27/2015 CrossFit Pintados Vodka on the Rocks 6 min AMRAP

6 db thrusters (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

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

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds.		 3 rounds 5 reps
Workout Scaled
Louis Marcel Tan 07/15/2015 CrossFit Pintados You Spin Me Round 20 minutes. With a PARTNER, one person working while the other rests. Split work up as desired.

8 sets of 20low/20high handle sled push (Male/Male: +65kg, Male/Female: +40kg, Female/Female: +25kg )

16 supine ring rows (feet on a box, toes even with the bottom of the rings).

16 handstand push-ups (Advanced: 16 kipping head to floor, Intermediate*: kipping 1 abmat, Novice: db strict press)

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

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds
 3 rounds 4 reps
Workout Scaled
Louis Marcel Tan 07/08/2015 CrossFit Pintados Cannonball Run 17 min AMRAP. With a partner, one person working at a time.

10 shoulder-to-overhead (Advanced: 62.5kg, Intermediate*: 42.5kg, Novice: 30kg)

20 front squats (same)

30 push-ups

40 walking lunge (done by both partners together)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds. Scale up by doing partner lunges with the barbell (both people lunge together with the barbell front racked side by side).		 5 rounds 0 reps
Workout Scaled
Louis Marcel Tan 07/06/2015 CrossFit Pintados Lite the Tires 15 min AMRAP

5 hang power snatches (Advanced: 52.5kg, Intermediate*: 30kg, Novice: 16kg 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).
 4 rounds 2 reps
Workout Scaled
Louis Marcel Tan 07/01/2015 CrossFit Pintados Death by 10m going prone Start by laying chest down on the ground. The first minute stand up and sprint 10 meters. The second minute, stand up and run 10m, lay down, then stand up and run 10m. The third minute, stand up and run 10m and lay down three times. Continue until you are not able to complete the allotted number of 10m intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.

Record total number of rounds completed, plus any additional 10 m sprints completed as part of a partial final round.

Scaling Guide: Get to round 9 14		 11 rounds 9 reps
Performed as RX
Louis Marcel Tan 06/29/2015 CrossFit Pintados Red Packard For time.

15 high box jumps (Advanced: 30, Intermediate*: 24, Novice: 20)

10 squat snatches power snatch to OHS is acceptable- (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

15 clean and jerks (same)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5 9 minutes (10 min time cap). Scale up the box to 36/30 for an extra challenge.		 8m 29s
Workout Scaled
Louis Marcel Tan 06/24/2015 CrossFit Pintados The Shed For time.

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

600m row (Run if not Rx)

30 overhead squat (Advanced: 42.5kg, Intermediate*: 25kg, Novice: 20kg)

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, 53lb kb swing. . . same time limit.		 23m 43s
Workout Scaled
Louis Marcel Tan 06/22/2015 CrossFit Pintados 69 Shelby Cobra 4 rounds for time.

5 jerks (Advanced: 70kg, Intermediate*: 42.5kg, Novice: 30kg)

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

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

200m run

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 12 17 minutes.		 15m 56s
Workout Scaled
Louis Marcel Tan 05/20/2015 CrossFit Pintados AVAST Matey! For time.

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

10 supine ring rows

400m Run
10 supine ring rows

25 kettlebell swings

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 minutes. Scale up to 32/24 on the kettlebell swings for an extra challenge.		 8m 03s
Workout Scaled
Louis Marcel Tan 05/18/2015 CrossFit Pintados St. Helena 3 RFT

400m run

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

12 toes to bar

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 8 15 minutes
 17m 52s
Workout Scaled
Louis Marcel Tan 05/13/2015 CrossFit Pintados Empty Fridge 7 min AMRAP

3, 6, 9, 12 etc

Burpee

Abmat sit up

Goblet squat (Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 54 135 reps.		 97 reps
Workout Scaled
Louis Marcel Tan 05/06/2015 CrossFit Pintados Back in Black 3 rounds for time.

5 power cleans (Advanced: 70kg, Intermediate*: 47.5kg, Novice: 30)

10 toes to bar

200m sprint

5 power cleans (same)

10 toes to bar

200m sprint

1 minute rest

Scaling Guide: 10 18 minutes.		 19m 16s
Workout Scaled
Louis Marcel Tan 05/04/2015 CrossFit Pintados Astro Zombies Astro Zombies 5 rounds for time.

5 overhead squats (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

10 kipping pull ups

15 burpees over the bar face the bar each jump, no lateral jumping

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 11 18 minutes. Scale up the weight (70/47.5) and the pull ups to c2b for an extra challenge.		 19m 18s
Workout Scaled
Louis Marcel Tan 05/01/2015 CrossFit Pintados Rockeater 9 min AMRAP

6 dumbbell thrusters (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

12 burpees

1 minute rest

(If you finish a round at 8:00 or later, the last rest is optional!)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds. Scale up the dumbbell thrusters to 55/30lbs if desired.		 3 rounds 8 reps
Workout Scaled
Louis Marcel Tan 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 0 reps
Workout Scaled
Louis Marcel Tan 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.
 2 rounds 16 reps
Workout Scaled
Louis Marcel Tan 04/22/2015 CrossFit Pintados Low Grade 7 min AMRAP

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

40 foot bear crawl (20 out and 20 back)

20 abmat sit ups

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 8 rounds		 2 rounds 10 reps
Workout Scaled
Louis Marcel Tan 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 82 reps
Workout Scaled
Louis Marcel Tan 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.		 25m 00s
Workout Scaled
Louis Marcel Tan 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 6 reps
Workout Scaled
Louis Marcel Tan 12/22/2014 CrossFit Pintados Dancing Queen For time.

10 9 8 7 6 5 4 3 2 1

Knees to elbows

20 lateral shuffle (each direction = 1 rep, there and back = 2 reps)

Scaling Guide: 5 9 minutes (10 min time cap)		 9m 48s
Performed as RX
Louis Marcel Tan 12/14/2014 CrossFit Pintados Money For Nothing 7 min AMRAP

40 walking lunge

10 ring push-ups (Advanced: Rings touching Feet, Intermediate*: straps at 45 deg angle, Novice: regular push-ups)

100m sprint

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to db weighted lunges (25/15lbs, one in each hand) for an extra challenge.		 3 rounds 0 reps
Performed as RX
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