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Athlete Date Sort Location Workout Name Description Results
Willia Kristine Cabatingan 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		 3 rounds 6 reps
Workout Scaled
Willia Kristine Cabatingan 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 6 reps
Workout Scaled
Willia Kristine Cabatingan 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		 14m 53s
Workout Scaled
Willia Kristine Cabatingan 09/24/2014 CrossFit Pintados For time 21 15 9

Sumo Deadlift High Pull (Advanced: 42.5kg, Intermediate*: 30kg, Novice: 20kg)

Overhead squat (same as above)

Scaling Guide: 4 9 minutes (Scale up option: 52.5kg and 35kg).		 9m 05s
Workout Scaled
Willia Kristine Cabatingan 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		 2 rounds 15 reps
Performed as RX
Willia Kristine Cabatingan 09/16/2014 CrossFit Pintados Swallow my Pride 6 min AMRAP

6 kipping pull ups (reminder: butterfly pull ups ARE kipping pull ups as well).

6 push ups

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

6 goblet squats (same)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds		 3 rounds 0 reps
Workout Scaled
Willia Kristine Cabatingan 09/15/2014 CrossFit Pintados Power Snatch 5 min AMRAP

Power Snatch (Advanced: 42.5kg, Intermediate*: 30kg, Novice: 20kg)		 30 reps
Workout Scaled
Willia Kristine Cabatingan 09/02/2014 CrossFit Pintados Hot Steel 6 min AMRAP

7 front squats (Advanced: 60 kg, Intermediate*: 37.5kg, Novice: 25kg)

2 shuttle runs, 30(out and back), 60 out and back = 1 rep

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2.5 5 rounds		 3 rounds 7 reps
Workout Scaled
Willia Kristine Cabatingan 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		 2 rounds 13 reps
Workout Scaled
Willia Kristine Cabatingan 08/27/2014 CrossFit Pintados Wall Balls 5 min AMRAP

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

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 50 100 reps (basically 10-20 per minute!)		 62 reps
Performed as RX
Willia Kristine Cabatingan 08/26/2014 CrossFit Pintados Smooth Rain 3 rounds for time.

10 overhead squats (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 25kg)

50 double unders (Advanced: 50 reps, Intermediate*: 25 reps, Novice: 25 incl. attempts)

20 burpees

100m bumper plate farmer carry (Advanced: 20kg, Intermediate*: 10kg, Novice: 25lb db carries)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 9 17 minutes, Plan D Workout Scale: 135/83 OHS		 19m 08s
Workout Scaled
Willia Kristine Cabatingan 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		 23m 50s
Workout Scaled
Willia Kristine Cabatingan 08/20/2014 CrossFit Pintados Starsky and Hutch 20 min AMRAP

20 ring push ups

40 dumbbell power snatches -one dumbbell in one hand- (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

120 single unders double unders count for two reps

200m run with medicine ball partners must stay together- (Advanced: 45lb sandbag, Intermediate*: 30lb, Novice: 20)

Scaling Guide: 3 7 rounds		 3 rounds 1 reps
Workout Scaled
Willia Kristine Cabatingan 08/17/2014 CrossFit Pintados Pirate Lizzy For time.

21 15 9

21 ring dips (Intermediate*: 12 res, Novice: 21 toe push ups)

400m run

15 ring dips(Intermediate*: 8 reps, Novice: 15 toe push ups)

300m run

9 ring dips (Intermediate*: 4 reps, Novice: 9 toe push ups)

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5 9 minutes		 08m 04s
Workout Scaled
Willia Kristine Cabatingan 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 56s
Workout Scaled
Willia Kristine Cabatingan 08/14/2014 CrossFit Pintados Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 8m 08s
Workout Scaled
Willia Kristine Cabatingan 08/12/2014 CrossFit Pintados Filthy Fifty 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 08s
Workout Scaled
Willia Kristine Cabatingan 08/06/2014 CrossFit Pintados Almost a Dozen For time.

11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Single arm dumbbell shoulder to overhead switch arms as desired- (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

Kettlebell Sumo Deadlift High Pull (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 9 minutes		 9m 51s
Workout Scaled
Willia Kristine Cabatingan 08/05/2014 CrossFit Pintados Continuous burpee box jumps and pull ups With a continuously running clock do one burpee box jump the first minute, two pull ups the second minute, three burpee box jumps the third minute, 4 pull ups the fourth minute. . . continue until you cannot do the number of burpee box jumps or pull ups in the allotted minute.

Burpee Box Jump box height Advanced*: 24, Intermediate: 20, Novice: 12

Pull up Advanced: chest to bar, Intermediate*: kipping chin over bar, Novice: band assisted

Record total number, and fraction of final round completed.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 8 15 rounds		 10 rounds 10 reps
Workout Scaled
Willia Kristine Cabatingan 08/03/2014 CrossFit Pintados Pocket Full of Doubloons 3 rounds for time.

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

10 heavy thrusters from the ground- (Advanced: 115lbs, Intermediate*: 83lbs, Novice: 63lbs)

Row (Advanced: 500m, Intermediate*: 400m, Novice: 300m)

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 10 16 minutes		 16m 48s
Workout Scaled
Willia Kristine Cabatingan 07/30/2014 CrossFit Pintados Muscle up AMRAP As many muscle ups as possible in 6 minutes (rings).

OR

As many chest to bar pull ups**(Intermediate*: regular kipping, Novice: use a band) and ring dips* (Intermediate: partial range of motion ring dips, Novice: strict push ups) as possible in 6 minutes.

Complete as many of each as desired in any sets/reps as desired, but in the end the reps only count toward your score if they are 1 to 1 (20 ring dips and 25 pull ups = a score of 20).

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 15 30 reps		 30 reps
Workout Scaled
Willia Kristine Cabatingan 07/29/2014 CrossFit Pintados Plow Blade 4 rounds for time.

5 overhead squats (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 25kg)

100m bumper plate farmer carry (Advanced:20kg , Intermediate*: 10kg, Novice: 20lb dbs)

15 burpees* (Intermediate: 10 reps, Novice: 7 reps)

2 minutes rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 11 16 minutes. Scale up the OHS weight if necessary.		 17m 00s
Workout Scaled
Willia Kristine Cabatingan 07/28/2014 CrossFit Pintados Hell in a Bucket 7 min AMRAP

800m run, then Max rounds in the remaining times.

10 toes to bar

40 double under

Scaling Guide: 2 4 rounds		 1 rounds 0 reps
Workout Scaled
Willia Kristine Cabatingan 07/24/2014 CrossFit Pintados Burning Down the House 7 min AMRAP

10 chest to bar pull-ups (Advanced: 10 reps, Intermediate*: 5 reps, Novice: 5 band assisted)

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

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds		 2 rounds 0 reps
Workout Scaled
Willia Kristine Cabatingan 07/17/2014 CrossFit Pintados Tabata Sled Pushes 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: +60 kg

Intermediate*: +40 kg

Novice: +20 kg

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 16 36 reps		 19 reps
Workout Scaled
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