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Athlete Date Sort Location Workout Name Description Results
carl leenaerts 07/26/2014 CrossFit Pintados American Pie 12 min AMRAP

8 back squats (Advanced: 60 kg, Intermediate*: 37.5kg, Novice: 25kg)

16 push ups

40 overhead plate lunge (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lbs Dumbbell)

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds		 2 rounds 0 reps
Workout Scaled
carl leenaerts 07/23/2014 CrossFit Pintados Cloak and Dagger 7 min AMRAP

10 hang power snatches (Advanced: 95lbs, Intermediate*: 63lbs, Novice: 33lbs)

10 front squats (same weight as above)

200m run

*Womens Rx

Scaling Guide: 3 5 rounds. Scale up by doing Overhead squats instead of front squats.		 2 rounds 0 reps
Workout Scaled
carl leenaerts 07/23/2014 CrossFit Pintados Front Squat 3 3 3 3 3 None 40kg-45kg-50kg-55kg-60kg-xx kgs
Performed as RX
carl leenaerts 07/21/2014 CrossFit Pintados Push Press 3-3-3-3-3 None 40kg,42.5kg,45kg,47.5kg,50kg kgs
Performed as RX
carl leenaerts 07/21/2014 CrossFit Pintados Fertile Soil 7 min AMRAP

3 rope climbs (Intermediate*: 2 rope climbs, Novice: 1 rope climb or 6 rope lay downs) Do the first rep without feet for an additional scale up.

With the remaining time, as many rounds as possible:

10 dumbbell push presses (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

10 pistols* -alternate legs as desired- (Intermediate: pistols on a box**, Novice: 20 box step ups)

10 V ups (Novice: 10 sit ups).

*Womens Rx

**Pistols on a box look a lot like a step up, but the athlete starts on top of the box with hip fully open, they then squat down so that the crease of the hip dips below the knee while the free leg drops straight down the side of the box, before returning to the hip open position on top of the box

Scaling Guide: 3 5 rounds		 2 rounds 0 reps
Workout Scaled
carl leenaerts 07/21/2014 CrossFit Pintados Craigs Secret Zone Diet 7 min AMRAP

10 knees to elbows (Advanced*: 10 reps, Intermediate: 5 reps, Novice: 10 butterfly sit ups)

10 burpees

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds, Scale up: 1 bar muscle up at the beginning of each round, increasing by one rep each round.		 4 rounds 0 reps
Workout Scaled
carl leenaerts 07/21/2014 CrossFit Pintados Power Clean 1-1-1-1-1-1-1 None 30kg-35kg-40kg -45 kg -50kg- 55kg -60 kg kgs
Performed as RX
carl leenaerts 07/18/2014 CrossFit Pintados Momma Told Me 15 min AMRAP

6 Left arm kettlebell swings (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)**

6 Right arm kettlebell swings (same)

12 kipping pull-ups* (Intermediate: 6 reps, Novice: 6 with a band)

50 double unders (30 including attempts, 20 attempts)

1 minute rest

*Womens As Prescribed weights and reps (Rx)

**Remember that these are only eyeball height, not American style. And keep the shoulder back in the socket, not rolled forward!		 3 rounds 0 reps
Workout Scaled
carl leenaerts 07/16/2014 CrossFit Pintados Rockaway Beach For time

15 single arm db overhead squats left arm (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

15 toes to bar

15 single arm overhead squats right arm (same)

15 toes to bar

10 single arm overhead squats left arm (same)

10 toes to bar

10 single arm overhead squats right arm (same)

10 toes to bar

800m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 9 15 minutes		 13m 54s
Workout Scaled