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Athlete Date Sort Location Workout Name Description Results
Rey Adrian Royeras 03/16/2015 CrossFit Pintados Dumbbell Stomp For time.

10 Thrusters (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

50 Double Unders* (Intermediate: reps count attempts, Novice: single unders with a double under attempt every 5threp = 5 reps)

8 Thrusters

40 Double Unders

6 Thrusters

30 Double Unders

4 Thrusters

20 Double Unders

2 Thrusters

10 Double Unders

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 10 minutes. Scale up to 135/93lbs for an additional challenge 		8m 38s
Workout Scaled
Rey Adrian Royeras 03/15/2015 CrossFit Pintados The Boys Be Home Again 7 min AMRAP

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

Then max rounds with the remaining time:

8 toes to bar

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

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 5 rounds. For an extra challenge, do the thrusters unbroken, and scale up the wall ball weight to 30lb/20lb.
 3 rounds 8 reps
Performed as RX
Rey Adrian Royeras 03/11/2015 CrossFit Pintados Split Lip 7 min AMRAP

7 dumbbell deadlifts one in each hand- (Advanced: 45lbs, Intermediate*: 30lbs, Novice: ), sumo style IS allowed

7 dumbbell push presses one in each hand- (Same)

30 double unders OR 60 singles (either one is Rx!)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds. Scale up the dumbbells to 55/35lbs and 30 unbroken DUs per round if you think youll get more than 7 rounds.		 4 rounds 0 reps
Performed as RX
Rey Adrian Royeras 03/11/2015 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		 6m 10s
Workout Scaled
Rey Adrian Royeras 03/09/2015 CrossFit Pintados Buffalo Soldier 14 minutes, with a 2 round rolling start.

No more than 2 rounds in the first 4 minutes (if you finish early, you must stop and wait)

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

12 box jump (Advanced: 24in, Intermediate*: 20in, Novice: 12in) step ups allowed-

8 toes to bar (Novice: 16 sit ups)

Then AMRAP for the next 10 minutes. If you cannot complete two rounds in the first 4 minutes, then just keep going at the 4 minute mark and treat the whole like a standard 14 minute AMRAP.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds. Scale up the wall ball to 30/20lbs if you know youll be outside of the guide range.		 4 rounds 8 reps
Performed as RX
Rey Adrian Royeras 03/08/2015 CrossFit Pintados Beautiful Avalanche 3 rounds for time.

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

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 8 minutes. Scale up the DB weight to 55 and 35lbs respectively.		 5m 59s
Workout Scaled
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