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Athlete Date Sort Location Workout Name Description Results
Louis Marcel Tan 11/19/2014 CrossFit Pintados Small Sprocket 8 min AMRAP

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

30 double unders (Intermediate: count attempts, Novice: 30 single unders)

15 toes to bar (Novice: 15 sit ups)

30 double unders

*Womens Rx

Scaling Guide: 1.5 3.5 rounds		 1 rounds 60 reps
Workout Scaled
Louis Marcel Tan 11/10/2014 CrossFit Pintados Yolanda 3 Rounds for Time of.

10 Deadlifts @ 80% of your max
10 Over the Bar Burpees
200 meter run

Optional: 1 min rest after every round		 13m 33s
Workout Scaled
Louis Marcel Tan 10/09/2014 CrossFit Pintados 2008 CrossFit Games Burpee Deadlift 5 rounds for time.

5 deadlifts (Advanced: 125kg, Intermediate*: 85kg, Novice: 52.5kg)

10 burpees

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 minutes (7 min time cap). This should be a short sprint! When in doubt go lighter on the deadlifts. Realistically, you should only go Rx if you your 1rep max Deadlift is above 175 and 110 respectively).		 6m 06s
Workout Scaled
Louis Marcel Tan 10/03/2014 CrossFit Pintados Ape Hangers For time with a possible Game Changer.

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

Front squat (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

Knees to Elbows (Novice: abmat sit ups)

Game Changer FOR RXed ONLY if you finish the workout in under 10 minutes, you have from minute 10 until minute 12 (120 seconds) to row for as many calories as possible. People may only row between the minutes of 10 and 12. If they finish at 11, they can rush over to a rower and get some calories for the remaining time before the 12 min mark.

Each calorie will deduct one second from your time. Record your adjusted time to BTWB, but you MUST log how many calories and your real time the comments section.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 7 13 minutes (not including game changer adjustment)		 10m 48s
Workout Scaled
Louis Marcel Tan 09/22/2014 CrossFit Pintados The Real 2000 Likes Workout 12 min AMRAP

(Considering we are approaching 3000 Facebook likes this week!)

10 Handstand Push Ups -kipping allowed-(Intermediate*: 6 reps, Novice: db strict press 30% bw approx)

15 Back Squats -from the floor- (Advanced: 60kg, Intermediate*: 42.5kg, Novice: 25kg)

30 Double Unders (Intermediate: 30 incl attempts, Novice: 60 single unders)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds		 2 rounds 50 reps
Workout Scaled
Louis Marcel Tan 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		 14 reps
Workout Scaled
Louis Marcel Tan 08/28/2014 CrossFit Pintados Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups		 15m 45s
Workout Scaled
Louis Marcel Tan 08/22/2014 CrossFit Pintados Pintado Amigo 15 min AMRAP

400m Run (Buy-in)

Then,

20 Hand release push-ups

30 Sit-ups

40 Airsquats

30 Kb Sumo Deadlift High Pull (16/12*)

20 Box Jumps (24"/20"*)

1 Tire Flip		 2 rounds 9 reps
Performed as RX
Louis Marcel Tan 08/21/2014 CrossFit Pintados Renegade Rock and Roll 6 min AMRAP

6 dumbbell hang power cleans to jerk (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

40 overhead dumbbell walk (same)

6 dumbbell renegade rows (alternating hands, 6 total reps) See video below-

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5 10 rounds		 3 rounds 0 reps
Workout Scaled
Louis Marcel Tan 08/14/2014 CrossFit Pintados Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 14m 45s
Workout Scaled
Louis Marcel Tan 08/10/2014 CrossFit Pintados Strictly Sixes 7 min AMRAP

6 Db strict presses (Advanced: 35lbs, Intermediate*: 20lbs, Novice: 15lbs)

6 Db front squats (same)

6 chin ups (Advanced: strict, Intermediate*: kipping, Novice: band assisted)

60 bear crawl

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds		 3 rounds 0 reps
Workout Scaled
Louis Marcel Tan 08/07/2014 CrossFit Pintados Back Squat 3 3 3 3 3 None 135 lbs
Performed as RX
Louis Marcel Tan 08/05/2014 CrossFit Pintados Continuous burpee box jumps and pull ups With a continuously running clock do one burpee box jump the first minute, two pull ups the second minute, three burpee box jumps the third minute, 4 pull ups the fourth minute. . . continue until you cannot do the number of burpee box jumps or pull ups in the allotted minute.

Burpee Box Jump box height Advanced*: 24, Intermediate: 20, Novice: 12

Pull up Advanced: chest to bar, Intermediate*: kipping chin over bar, Novice: band assisted

Record total number, and fraction of final round completed.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 8 15 rounds		 12 rounds 8 reps
Performed as RX
Louis Marcel Tan 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		 25 reps
Performed as RX
Louis Marcel Tan 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 5 reps
Workout Scaled
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