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Athlete Date Sort Location Workout Name Description Results
Prinz Lu 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		 14m 41s
Workout Scaled
Prinz Lu 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		 6m 33s
Workout Scaled
Prinz Lu 08/01/2014 CrossFit Pintados Grace For time.

30 clean and jerks

Advanced: 60kg, Intermediate*: 42.5kg, Novice: 25kg

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 minutes. Scale up to 70/47.5 squat clean to overhead (2008 Games final WOD).		 6m 40s
Workout Scaled
Prinz Lu 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		 45 reps
Workout Scaled
Prinz Lu 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 15 reps
Workout Scaled
Prinz Lu 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.		 4 rounds 0 reps
Performed as RX
Prinz Lu 07/19/2014 CrossFit Pintados Solid Rockface 8 min AMRAP

6 dumbbell power snatches left arm (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

40 dumbbell overhead walk left arm (same)

6 dumbbell power snatches right arm (same)

40 dumbbell overhead walk right arm (same

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

*Womens As Prescribed weights and reps (Rx)

(Hint: going 20 out, then 20 back is probably the best way to do the carries)

Scaling Guide: 4 8 rounds		 4 rounds 6 reps
Workout Scaled
Prinz Lu 07/19/2014 CrossFit Pintados Power Clean 5x3 None 45 kilos kgs
Performed as RX
Prinz Lu 07/17/2014 CrossFit Pintados Back Squats 5-5-5-5-5 None 55 kilos kgs
Performed as RX
Prinz Lu 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		 13 reps
Workout Scaled