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Athlete Date Sort Location Workout Name Description Results
Vincent inting Osmena 01/04/2015 CrossFit Pintados Shoot to Thrill 6 min AMRAP

4 dumbbell power snatch Left hand (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

4 dumbbell shoulder press strict- Left hand (same)

4 dumbbell power snatch Right hand (same)

4 dumbbell shoulder press strict- Right hand (same)

6/4 chest to bar pull ups (Advanced: 6 reps, Intermediate*: 4 reps, Novice: 4 band pull ups)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to 55/30lbs and 6/6 pull ups.		 4 rounds 10 reps
Performed as RX
Vincent inting Osmena 12/29/2014 CrossFit Pintados Pintados 12 days of Christmas For Time
*After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round. I.E. do 1 Kb SDHP, then 1 Kb SDHP + 2 HSPU, then 1 Kb SDHP + 2 HSPU + 3 Burpees, etc.

The WOD is complete when the 12 oz. of Beer is finished.

1- Kb SDHP (32/24*/16)
2- HSPU or Db Shoulder to over head (45/25*/15)
3- Burpee
4- Russian Kb Swing (same)
5- Toes to Bar or Sit-ups
6- Goblet Squat (same Kb)
7- Push ups
8- Box Jumps (24"/20"*)
9- Db Snatch (same)
10- Lunges w/ Db in each hand
11- Double Unders
12- oz. of Beer
*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 20 35 minutes		 29m 16s
Performed as RX
Vincent inting Osmena 12/18/2014 CrossFit Pintados Raising the Bar for Autism 4 rounds for time. (Partner wod)

10 deadlifts (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

10 front squats

10 hang power cleans

10 shoulder to overhead

20 burpees over the bar**

Scaling Guide: 10 16 minutes		 10m 18s
Workout Scaled
Vincent inting Osmena 12/16/2014 CrossFit Pintados CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 62 reps
Workout Scaled
Vincent inting Osmena 12/15/2014 CrossFit Pintados Hopalong Cassidy 1 minute each for maximum repetitions. 2 rounds (no resting between rounds):

Single arm dumbbell overhead squat (Advanced: 45lb, Intermediate*: 35lb, Novice: 25lb) -switch arms at will-

High box jump (Advanced: 28, Intermediate*: 24, Novice: 20)

Renegade row (same as OHS)

*Womens Rx

** Start on whichever exercise you want but do them in order (if you start on box jumps, youll end on DB OHS.

Scaling Guide: 70 120 reps		 111 reps
Workout Scaled
Vincent inting Osmena 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.		 6 rounds 40 reps
Performed as RX
Vincent inting Osmena 12/03/2014 CrossFit Pintados Farmers Cardio With a partner, farmer carry (hands at your sides) 1 pair of dumbbells as far as possible in 5 minutes. Each partner must take turns carrying both at the same time (no splitting them up), and the partners must stick together as they move. Record total meters covered for your team (so go outside, but dont go too far from where you can hear the final time call).

If you want to take a more creative route, you can use something like gmap pedometer to measure your distance traveled.

Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs

Scaling Guide: 400 1000m, Scale Up: 65lbs/45lbs		 400 m
Workout Scaled
Vincent inting Osmena 11/30/2014 CrossFit Pintados Black Bear For time.

6 hang squat snatches (Advanced: 52.5kg, Intermediate*: 30kg, Novice: 35lb kb swing)

8 shoulder to overhead (Advanced: same, Intermediate*: same, Novice: 45lb bar)

10 deadlifts (Advanced: same, Intermediate*: same, Novice: 45lb bar)

12 burpees over the bar

6 hang squat snatches

8 shoulder to overhead

10 deadlifts

12 burpees over the bar

Rest 2 minutes, then repeat.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 11 17 min. Scale up to 60kg/37.5kg for an extra challenge.		 12m 15s
Workout Scaled
Vincent inting Osmena 11/28/2014 CrossFit Pintados Backwards Christine Takes a Break 3 rounds for time.

12 deadlifts (Advanced: 100kg, Intermediate*: 65kg, Novice: 40kg)

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

400m run

1 minute rest

*Womens Rx

Scaling Guide: 12 17 minutes.

Optional Cash Out: 200m run, 30 double unders, 3 rounds

If you find yourself doing more than one or two cash outs a week its time to talk to a coach. They can help you choose the right weights and scale movements so you can hit the proper intensity, making these cash out unnecessary post workout.		 14m 00s
Workout Scaled
Vincent inting Osmena 11/26/2014 CrossFit Pintados Wild Pack of Dogs 14 min AMRAP

6 power snatches (Advanced: 60kg, Intermediate*: 40kg, Novice: 25kg)

30 double unders

10 ground to overhead (same)

30 double unders

100 bumper plate farmers carry (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lbs)

30 double unders

*Womens Rx

Scaling Guide: 2 4 rounds.		 3 rounds 156 reps
Workout Scaled
Vincent inting Osmena 11/25/2014 CrossFit Pintados Flatline 6 min AMRAP

8 dumbbell burpee clusters (Advanced: 30lbs, Intermediate*: 20lbs, Novice: 15lbs)

60 bear crawl (30 out, 30 back)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 4 rounds.		 3 rounds 8 reps
Performed as RX
Vincent inting Osmena 11/23/2014 CrossFit Pintados Peter and the grape 7 min AMRAP

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

40 Oh plate lunge (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lb db)

Push ups (Advanced: 15 reps, Intermediate*: 12 reps, Novice: 6 reps)

*Womens Rx

Scaling Guide: 2.5 6 rounds		 3 rounds 15 reps
Workout Scaled
Vincent inting Osmena 11/20/2014 CrossFit Pintados Tabata Sled Pushes Part Deux 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: +60kg

Intermediate*: 40kg
Novice: 20kg
*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 16 30 reps		 22 reps
Workout Scaled
Vincent inting Osmena 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
Vincent inting Osmena 11/17/2014 CrossFit Pintados Y.E.G. Max Effort Please input your scores in the notes Deadlift 120kg lbs
Performed as RX
Vincent inting Osmena 11/13/2014 CrossFit Pintados Scimitar 7 rounds for time.

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

Ring dips (Advanced: 7 reps, Intermediate*: 4 reps, Novice: 7 push ups)

7 single arm dumbbell overhead squat, alternate as desired (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

7L/7R single arm dumbbell hang power snatch (same)

*Womens Rx

Scaling Guide: 13 19 minutes		 16m 55s
Workout Scaled
Vincent inting Osmena 11/11/2014 CrossFit Pintados Astro Zombies 5 rounds for time.

5 overhead squat (Advanced: 60kg, Intermediate*: 40kg, Novice: 25kg)

10 pull ups (kipping)

15 lateral burpees over the bar

1 minute rest

*Womens Rx

Scaling Guide: 13 19 minutes

Scale up option: Weight (70/47.5) and the pull ups to c2b for an extra challenge.		 15m 55s
Workout Scaled
Vincent inting Osmena 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		 8m 05s
Performed as RX
Vincent inting Osmena 11/05/2014 CrossFit Pintados Seven Spanish Angels 8 min AMRAP

Chest to bar pull up (Advanced: 8 reps, Intermediate*: 6 reps, Novice: 4 w/ band assist)

8 hang dumbbell squat clean thruster (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

50 single unders or 30 crossovers

*Womens Rx

Scaling Guide: 4 7 rounds		 3 rounds 12 reps
Workout Scaled
Vincent inting Osmena 11/05/2014 CrossFit Pintados Diesel Power 17 min AMRAP

7 heavy power clean (Advanced: 70kg, Intermediate*: 42.5kg, Novice: 25kg)

Ring dips (Advanced: 7 reps, Intermediate*: 4 reps, Novice: 7 push ups)

14 bumper plate burpees (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lbs)

400m run

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 4 rounds.		 2 rounds 25 reps
Workout Scaled
Vincent inting Osmena 11/02/2014 CrossFit Pintados Hot Bronze 3 rounds for time.

10 back squats cleaned from the floor (Advanced: 70kg, Intermediate*: 42.5kg, Novice: 30kg)

10 burpees

200m run

1 minute rest		 9m 55s
Workout Scaled
Vincent inting Osmena 10/29/2014 CrossFit Pintados Morning Dove White 7 min AMRAP

800m Run

then max rounds of:

Bar muscle up (Advanced: 5 reps Intermediate*: 3 reps, Novice:5 strict pull up, w/ band if needed, and 1 second hold at top)

10 dumbbell hang squat clean (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

*Womens Rx

Scaling Guide: 1 3 rounds.		 2 rounds 10 reps
Workout Scaled
Vincent inting Osmena 10/23/2014 CrossFit Pintados Skull & Crossbones For time.

Run (Advanced: 1200m, Intermediate*: 1000m, Novice: 800m)

then 4 rounds of:

Handstand push ups (Advanced: 10 head to floor, Intermediate*: 6 head to floor, Novice: 6 db strict press)

12 toes-to-bar

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

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 16 25 minutes		 17m 44s
Performed as RX
Vincent inting Osmena 10/21/2014 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: 0lbs).

(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 (Advanced: 20lbs, Intermediate*: 10lbs)

800m run with a single sandbag shared with partners- (Advanced: 30kg, Intermediate*: 20kg, Novice: 10kg)

*Womens Rx

Scaling Guide: 15 25 mintues		 20m 00s
Workout Scaled
Vincent inting Osmena 10/21/2014 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: 0lbs).

(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 (Advanced: 20lbs, Intermediate*: 10lbs)

800m run with a single sandbag shared with partners- (Advanced: 30kg, Intermediate*: 20kg, Novice: 10kg)

*Womens Rx

Scaling Guide: 15 25 mintues		 20m 00s
Workout Scaled
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