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Vincent inting Osmena 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		 15m 49s
Performed as RX
Vincent inting Osmena 08/24/2014 CrossFit Pintados Road Trip For time

15 squat snatch (Advanced:95lbs , Intermediate*: 63lbs, Novice: 35lb kb swing)

800m run

20 clean and jerks (same)

600m run

25 deadlifts (same)

400m run

Scaling Guide: 8 15 minutes		 19m 24s
Workout Scaled
Vincent inting Osmena 08/19/2014 CrossFit Pintados Bad Moon Rising 7 min. AMRAP

4 strict pull ups weighted with dumbbell (Advanced: 25lbs, Intermediate*: 10lbs, Novice: smallest band possible)

10 burpees

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds		 5 rounds 8 reps
Workout Scaled
Vincent inting Osmena 08/18/2014 CrossFit Pintados Helen Climbs a Hill 3 rounds for time.

400m run (Novice: 200m run)

21 weighted step ups with bumper plate bear hug (Advanced: 45lbs/24in, Intermediate*: 25lbs/20in, Novice: 15lbs/12in). Each step equals one rep (so alternate legs regularly).

12 toes to bar

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 9 14 minutes		 16m 03s
Performed as RX
Vincent inting Osmena 08/15/2014 CrossFit Pintados Sidecar Special For time.

20 overhead squats (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 15kg)

400m Run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 minutes		 3m 44s
Workout Scaled
Vincent inting Osmena 08/14/2014 CrossFit Pintados Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 6m 34s
Workout Scaled
Vincent inting Osmena 08/12/2014 CrossFit Pintados Filthy Fifty / Dirty Thirty 50 Box jumps (Advanced*: 24, Intermediate:20 , Novice:12 )

50 Jumping pull-ups,

50 Kettlebell swings (Advanced: 35lbs, Intermediate*: 26lbs, Novice: 18lbs)

Walking Lunge 50 steps,

50 Knees to elbows,

50 Push press (Advanced*: 45lbs, Intermediate: 33lbs, Novice: 20lbs)

50 Hip extensions,

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

50 Burpees,

50 Double unders.

*Womens Rx

The movements can be completed in any order with the exception of the last THREE. Wall balls, burpees, and double unders (THE LAST THREE MOVEMENTS) will have to be done in order (and at the end) for the workout to be considered Rx.

Scaling Guide: 35 minute cut off (see below or scale accordingly).		 22m 14s
Workout Scaled
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