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Athlete Date Sort Location Workout Name Description Results
Vincent inting Osmena 10/20/2014 CrossFit Pintados Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 14 rounds 0 reps
Performed as RX
Vincent inting Osmena 10/19/2014 CrossFit Pintados Bittersweet Memories 7 min AMRAP

3, 6, 9, 12 Wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)

5 toes to bar (between every set of wall ball do 5 t2b, no matter what set of wall balls you are on).

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 80 160 reps. Scale up: 30/20lb wall balls respectively.		 1h 33m 00s
Performed as RX
Vincent inting Osmena 10/17/2014 CrossFit Pintados Grace 135 pound Clean and Jerk, 30 reps 4m 47s
Workout Scaled
Vincent inting Osmena 10/16/2014 CrossFit Pintados Whole Lotta Love 12 min AMRAP

20 one armed kettlebell swings -10left, 10right-(Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

10 Up and over box jumps (Advanced: 28, Intermediate*: 24, Novice: 20 step overs)

5 strict chin ups (Intermediate*: 3 strict chins, Novice: chin ups using a band)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds.		 4 rounds 0 reps
Performed as RX
Vincent inting Osmena 10/13/2014 CrossFit Pintados Fight Gone Bad (modified) Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Sled Pull

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 180 reps
Performed as RX
Vincent inting Osmena 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).		 5m 24s
Workout Scaled
Vincent inting Osmena 10/06/2014 CrossFit Pintados Bells and Boxes For max reps

1 minute max kettlebell swings (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

1 minute max box jumps (Advanced: 24in, Intermediate*: 20in, Novice: 12in)

1 minute max kettlebell swings (same)

1 minute max box jumps (same)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 50 120 reps- As many rounds as possible in minutes.		 72 reps
Performed as RX
Vincent inting Osmena 10/05/2014 CrossFit Pintados Hot Mess For time.

5 rounds:

5 strict chin ups (Intermediate*: 3 reps, Novice: 5 strict band pull ups)

10 hand release push ups

5 left / 5 right pistols (Novice: box step ups)

Then . . . (as in AFTER the 5 rounds above)

20 burpees

Scaling Guide: 5 10 minutes. 11 minute cut off. Scale up by doing weighted strict chin ups (45/20lb) if you wish.		 7m 06s
Performed as RX
Vincent inting Osmena 10/01/2014 CrossFit Pintados Prop Wash 2 rounds for time.

50 plate overhead walking lunge (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lbs Dbs)

12 burpees

200m Run

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5 8 minutes		 5m 48s
Performed as RX
Vincent inting Osmena 09/30/2014 CrossFit Pintados El Camino 12 min AMRAP

5 power cleans (Advanced: 60kg, Intermediate*: 42.5kg, Novice: 25kg)

5 reps of one dumbbell hang power clean plus one hang squat clean (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

15 air squats

3 reps of 20 out and 20 back lateral shuffle with a line touch

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds		 4 rounds 6 reps
Workout Scaled
Vincent inting Osmena 09/28/2014 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 7 rounds
 3 rounds 10 reps
Workout Scaled
Vincent inting Osmena 09/26/2014 CrossFit Pintados Beachcomber For time.

10 9 8 7 6

Left hand dumbbell power snatch (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

Right hand dumbbell power snatch (same)

Supine ring row

50 40 30 20 10

Double unders

(10 Left db snatches 10 right 10 supine ring rows, 50 double unders. 9 9 9 40, etc)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 8 14 minutes		 15m 00s
Performed as RX
Vincent inting Osmena 09/25/2014 CrossFit Pintados Whack Cadillac 13 min AMRAP

5 heavy thrusters (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 30kg)

15 kipping kipping pull ups

5 heavy thrusters (same)

400m run

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 5 rounds		 2 rounds 25 reps
Workout Scaled
Vincent inting Osmena 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		 3 rounds 25 reps
Workout Scaled
Vincent inting Osmena 09/22/2014 CrossFit Pintados Stoli on the Rocks 6 min AMRAP

15 American height kettlebell swings (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 4 rounds		 3 rounds 0 reps
Performed as RX
Vincent inting Osmena 09/18/2014 CrossFit Pintados 400m repeats 400m repeats. 4 rounds, record time for each round.

400m run

2 minutes rest

Scaling Guide: 1:10 1:50 for each run.		 6m 03s
Performed as RX
Vincent inting Osmena 09/17/2014 CrossFit Pintados Taking on Water 3 rounds for time

10 ring dips (Advanced: 10 reps, Intermediate*: 5 reps, Novice: 5 dips on a bench/box)

100m overhead plate carry (Advanced: 20kg, Intermediate*: 10kg, Novice: 10lbs Dbs)

400m Run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 8 14 minutes		 11m 13s
Performed as RX
Vincent inting Osmena 09/15/2014 CrossFit Pintados Power Snatch 5 min AMRAP

Power Snatch (Advanced: 42.5kg, Intermediate*: 30kg, Novice: 20kg)		 25 reps
Performed as RX
Vincent inting Osmena 09/15/2014 CrossFit Pintados Rockhopper 15 min AMRAP

10 two hand dumbbell ground to overhead all 4 heads must touch- (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

15 high box jumps (Advanced:28 , Intermediate*: 24, Novice: 20)

400m run

Scaling Guide: 2 5 rounds		 3 rounds 10 reps
Workout Scaled
Vincent inting Osmena 09/11/2014 CrossFit Pintados Siberian Summer 7 min AMRAP

50 foot broad jump, count the number of reps it takes to complete the distance (each round)

Then perform that number of:

Heavy kettlebell swings Russian height (Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg)

Supine ring rows

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds		 5 rounds 0 reps
Performed as RX
Vincent inting Osmena 09/09/2014 CrossFit Pintados Captain Jack Sparrow (run) For time.

800m run

25 push presses (Advance: 35kg, Intermediate*: 25kg, Novice: 15kg)

50 walking lunge

25 toes to bar

50 walking lunge

25 push presses (same weight)

800m run

Scaling Guide: 11 18 minutes		 17m 19s
Workout Scaled
Vincent inting Osmena 09/08/2014 CrossFit Pintados CrossFit Open workout 11.3 5 min AMRAP

1 clean squat required- (Advanced: 165, Intermediate*: 110lbs, Novice: 63lbs)

1 shoulder to overhead (same)

*Womens As Prescribed weights and reps (Rx)

Each squat clean counts as a rep, and each jerk counts as a rep.

Scaling Guide: 30 60 reps (15 30 rounds)		 41 reps
Workout Scaled
Vincent inting Osmena 09/05/2014 CrossFit Pintados Caddyshack Gopher 7 min AMRAP

10 hang power snatches (Advanced: 52.5kg, Intermediate*: 30kg, Novice: 35lb kettlebell swing)

15 jumping chest to bar pull ups

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds		 4 rounds 0 reps
Workout Scaled
Vincent inting Osmena 09/01/2014 CrossFit Pintados 2013 Games Team Legless Rope Climb workout (modifi For time.

15 thrusters (Advanced: 42.5kg, Intermediate*: 30kg, Novice: 20kg)

3 rope climbs (Novice: 6 rope lay downs)

12 thrusters

2 rope climbs (Novice: 4 rope lay downs)

9 thrusters

1 rope climb (Novice: 2 rope lay downs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4-12 minutes. First scale up option: do the first rope climb without legs each round. Second scale up option: perform the entire workout legless (but you can grab with your feet after you touch to top).		 6m 15s
Workout Scaled
Vincent inting Osmena 08/31/2014 CrossFit Pintados Proud Shortie 7 min AMRAP

40 double unders (Intermediate: 20 reps, Novice: 20 attempts)

20 push ups

10 pistols alternating legs (Novice: Box step downs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to 60 DUs, ring push ups, and weighted pistols (35/26) if you think you are going to get more than 5 rounds		 3 rounds 11 reps
Workout Scaled
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