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Athlete Date Sort Location Workout Name Description Results
Rey Adrian Royeras 08/28/2015 CrossFit Pintados Satellite 7 min AMRAP

Strict chin ups (Advanced: 6 reps, Intermediate*: 3 reps, Novice: 3 reps w/ smallest band)

6 heavy thrusters (Advanced: 52.5, Intermediate*: 35, Novice: 25)

10 Burpees

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2.5 5 rounds		 2 rounds 10 reps
Performed as RX
Rey Adrian Royeras 08/26/2015 CrossFit Pintados Ape hangers For time with a possible Game Changer.

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

Front squat (Advanced: 62.5, Intermediate*: 37.5, Novice: 25)

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: 6 12 minutes (not including game changer adjustment)		 8m 24s
Workout Scaled
Rey Adrian Royeras 08/25/2015 CrossFit Pintados Time Bomb 2 minutes.

10 single arm overhead squats (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs) Switch sides as needed.

15 ring push ups

then max reps:

20 low/20 high handle sled push (Advanced: 65kg, Intermediate*: 45kg, Novice: 25kg)

2 minute rest, then repeat for one more round.

Score is number of reps performed on the sled. (there and back =2 reps.)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 8 20 reps		 14 reps
Workout Scaled
Rey Adrian Royeras 08/24/2015 CrossFit Pintados Decreasing Helen For Time.

600m Run

30 KB Swings (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

18 Pull Ups

400m Run

21 KB Swings (Same)

12 Pull Ups

200m Run

12 KB Swings (Same)

6 Pull Ups

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 9 13 minutes		 19m 26s
Performed as RX
Rey Adrian Royeras 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.		 19m 44s
Workout Scaled
Rey Adrian Royeras 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.		 17m 44s
Workout Scaled
Rey Adrian Royeras 06/21/2015 CrossFit Pintados Short Winded 6 min AMRAP

35 double unders* (Novice: 50 single unders)

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

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to heavy wall ball for an extra challenge (30lb and 20lb)
 4 rounds 8 reps
Workout Scaled
Rey Adrian Royeras 06/09/2015 CrossFit Pintados Stan For time.

21 15 9

Front Squat (Advanced: 42.5kg bar or two 45lb dbs, Intermediate*: 30kg or two 30lb dbs, Novice: 20kg)

Kipping pull up

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 8 minutes. Scale up to 60/37.5 and chest to bar pull ups for an extra challenge.		 5m 54s
Workout Scaled
Rey Adrian Royeras 06/02/2015 CrossFit Pintados Grace 135 pound Clean and Jerk, 30 reps 4m 20s
Workout Scaled
Rey Adrian Royeras 06/01/2015 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		 15m 23s
Performed as RX
Rey Adrian Royeras 04/23/2015 CrossFit Pintados Tunnel of Love 8 min AMRAP

50m overhead plate walk (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lbs)

5 bumper plate burpees (same)

200m Run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 1 3.5 rounds
 3 rounds 0 reps
Workout Scaled
Rey Adrian Royeras 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		 4 rounds 0 reps
Workout Scaled
Rey Adrian Royeras 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 108 reps
Performed as RX
Rey Adrian Royeras 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.		 23m 59s
Workout Scaled
Rey Adrian Royeras 04/13/2015 CrossFit Pintados Dumbbell Fran For time (10min time cap)

21 15 9

Dumbbell thruster (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

Kipping pull up (Advanced*: full reps, Intermediate: 12-9-6, Novice: 12-9-6 ring row)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 8 minutes. The time cap is only in case you vastly underestimate this workout. This is a HARD CUTOFF (not flexible).		 9m 19s
Workout Scaled
Rey Adrian Royeras 04/07/2015 CrossFit Pintados Helen with a little Prowler Power For time.

20 low handle sled push & 20 high handle sled push: 6 round trips (Advanced:+180lbs , Intermediate*: +90, Novice: +0)**

21 kettlebell swings (Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs)

12 chest to bar pull ups* (Intermediate: 6 c2b, Novice: 6 band chest to bar pull ups)

Then 2 rounds:

400m run

21 kettlebell swings

12 chest to bar pull ups

*Womens As Prescribed weights and reps (Rx)

**Only the edge of the sled has to break the plane of the far line before returning the entire sled past the starting line on the return trip.

Scaling Guide: 9 16 minutes		 16m 02s
Workout Scaled
Rey Adrian Royeras 04/06/2015 CrossFit Pintados Mint Condition In 3 minutes:

5 jerks (Advanced: 75kg, Intermediate*: 103lbs, Novice: 63lbs)

15 kettlebell sumo deadlift high pulls (Advanced: 70lbs, Intermediate*: 47.5kg, Novice: 20kg)

Then max wall balls with the remaining time (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)

Rest 1 minute.

4 rounds.

Record the total number of wall balls (DO NOT log jerk and SDHP reps on Beyond the Whiteboard. Just leave those blank.)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 80 140 reps. Scale up to 80/50 for the jerks and scale up the wall balls to 30lbs/10 foot and 20lb/10ft respectively if you scored (or know you will score) over 120 reps on this workout. It is also a good idea to scale up the jerk or wall ball weight if you get more than 70 reps your first two rounds! Doing more than 120-140 wall balls is NOT the goal of this workout (it will make you sore for days).		 108 reps
Workout Scaled
Rey Adrian Royeras 04/05/2015 CrossFit Pintados DCF Newbie 8 min AMRAP:

400m run
Then max rounds in the remaining time:
10 kipping pull ups
20 push ups
30 sit ups
40 air squats
Scaling Guide: 1 3 rounds
 1 rounds 36 reps
Workout Scaled
Rey Adrian Royeras 03/31/2015 CrossFit Pintados MotoCrossFit For time.

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

400m run

8 high box jumps

200m run

6 high box jumps

100m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3:30 7 minutes. Scale up to a 100m sandbag run on the last round.		 5m 02s
Performed as RX
Rey Adrian Royeras 03/29/2015 CrossFit Pintados Blitzkrieg Bop 7 min AMRAP

800m run

Then max rounds with the remaining time:

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

8 Knees to elbows

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 4 rounds. Scale up to 30/20lb wall ball for an additional challenge.
 2 rounds 0 reps
Workout Scaled
Rey Adrian Royeras 03/25/2015 CrossFit Pintados Sabotage 12 min AMRAP

6 hang power cleans (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

6 strict chin ups hands supine- (Advanced: 6 reps, Intermediate*: 6 kipping chin ups, Novice: 6 band pull ups)

40 double unders (Advanced*: 40 reps, Intermediate: 30 reps including attempts, Novice: 20 reps including attempts

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 9 rounds. Scale up to 155/103 hang cleans for an extra challenge.		 3 rounds 3 reps
Workout Scaled
Rey Adrian Royeras 03/23/2015 CrossFit Pintados Log Splitter 6 rounds for time (Novice: 5 rounds)

8 deadlifts (Advanced: 100kg, Intermediate*: 70kg, Novice: 42.5kg)

Ring dips (Advanced: 10 reps, Intermediate*: 5 reps, Novice: 5 fixed bar dips or band assisted ring dips)

12 lateral burpees over the barbell

1 minute rest

Scaling Guide: 10 18 minutes. Scale up deadlifts to 125/85 kg for an extra challenge.
 18m 05s
Workout Scaled
Rey Adrian Royeras 03/22/2015 CrossFit Pintados Peter and the Wolf 7 minutes.

100m sprint

2 heavy kettlebell swings American- (Advanced: 32 kg, Intermediate*: 24kg, Novice: 16 kg)

100m sprint

4 heavy kettlebell swings

100m sprint (= 1 rep)

6 heavy kettlebell swings

Etc. (until the time runs out, keep doing one sprint, and adding two reps to the kb swings).

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 35 99 REPs (estimated). Scale up the kb swings to 36/28 kg for an extra challenge.		 50 reps
Performed as RX
Rey Adrian Royeras 03/19/2015 CrossFit Pintados Evasion Cover as much distance as possible in 20 minutes running. You must perform at least 800m of running for the workout to be considered as prescribed.

Scaling Guide: 3600m 5000m		 3,200 m
Performed as RX
Rey Adrian Royeras 03/17/2015 CrossFit Pintados Moscow Makeover For time.

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

Russian Kettlebell swing (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)

Abmat sit up (butterfly)


Scaling Guide: 4 8 minutes. 9 minute cut off. For an additional challenge, scale up the kb weight to 88/70.		 4m 38s
Performed as RX
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