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Athlete Date Sort Location Workout Name Description Results
diane debby hong 07/27/2015 CrossFit Pintados Vodka on the Rocks 6 min AMRAP

6 db thrusters (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

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

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds.		 4 rounds 0 reps
Workout Scaled
diane debby hong 06/21/2015 CrossFit Pintados Short Winded 6 min AMRAP

35 double unders* (Novice: 50 single unders)

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

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to heavy wall ball for an extra challenge (30lb and 20lb)
 03 rounds 010 reps
Performed as RX
diane debby hong 06/01/2015 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		 015m 44s
Performed as RX
diane debby hong 05/20/2015 CrossFit Pintados AVAST Matey! For time.

25 kettlebell swings (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

10 supine ring rows

400m Run
10 supine ring rows

25 kettlebell swings

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 minutes. Scale up to 32/24 on the kettlebell swings for an extra challenge.		 05m 44s
Performed as RX
diane debby hong 05/13/2015 CrossFit Pintados Empty Fridge 7 min AMRAP

3, 6, 9, 12 etc

Burpee

Abmat sit up

Goblet squat (Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 54 135 reps.		 95 reps
Performed as RX
diane debby hong 05/07/2015 CrossFit Pintados Peter the Grape 7 min AMRAP

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

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

15 push ups (Advanced: 15 reps, Intermediate*: 15 reps, Novice: 10 reps knees if needed- )

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds. Scale up the kb to 36/28 for an extra challenge.
 3 rounds 0 reps
Performed as RX
diane debby hong 05/05/2015 CrossFit Pintados Helms Deep 8 min AMRAP

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

40 broad jump

100m bumper plate farmer carry one in each hand, held at the sides- (Advanced: 20kg, Intermediate*: 10kg, Novice: 25lb dumbbells)

*Womens Rx

Scaling Guide: 3 5 rounds. Scale up to 30lb/20lb wall balls for an extra challenge.		 3 rounds 6 reps
Performed as RX
diane debby hong 05/04/2015 CrossFit Pintados Astro Zombies Astro Zombies 5 rounds for time.

5 overhead squats (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

10 kipping pull ups

15 burpees over the bar face the bar each jump, no lateral jumping

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 11 18 minutes. Scale up the weight (70/47.5) and the pull ups to c2b for an extra challenge.		 19m 00s
Performed as RX
diane debby hong 05/03/2015 CrossFit Pintados Desertsnake 7 min AMRAP

800m Run

100 Double unders (Advanced*: 100 reps, Intermediate: 50 including attempts, Novice: 4 singles, 1 DU attempt, 20 times)

MAX single arm dumbbell hang power snatch (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs) Alternate as desired, but you must end with equal numbers on both hands +/- 1 rep.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 30 100 reps. Scale up the dumbbell to 53/35lb kbs for an additional challenge.		 11 reps
Performed as RX
diane debby hong 04/27/2015 CrossFit Pintados Stuck in the Middle with You 15 min AMRAP

5 heavy jerksshoulder to overhead, from the ground- (Advanced: 70kg, Intermediate*: 42.5kg, Novice: 25kg)

10 supine ring rows (toes must be even with the bottom of the rings for this to be considered Rx)

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

200m run

1 minute rest. You have the option to skip or shorten ONE rest at any point. It can be the first rest interval, the last, or anything in between, but you only get one pass so use it wisely!

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to 75/45kg and c2b pull ups (instead of ring rows) for an extra challenge.
 04 rounds 0 reps
Performed as RX
diane debby hong 04/22/2015 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 8 rounds		 3 rounds 0 reps
Performed as RX
diane debby hong 04/06/2015 CrossFit Pintados Mint Condition In 3 minutes:

5 jerks (Advanced: 75kg, Intermediate*: 103lbs, Novice: 63lbs)

15 kettlebell sumo deadlift high pulls (Advanced: 70lbs, Intermediate*: 47.5kg, Novice: 20kg)

Then max wall balls with the remaining time (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)

Rest 1 minute.

4 rounds.

Record the total number of wall balls (DO NOT log jerk and SDHP reps on Beyond the Whiteboard. Just leave those blank.)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 80 140 reps. Scale up to 80/50 for the jerks and scale up the wall balls to 30lbs/10 foot and 20lb/10ft respectively if you scored (or know you will score) over 120 reps on this workout. It is also a good idea to scale up the jerk or wall ball weight if you get more than 70 reps your first two rounds! Doing more than 120-140 wall balls is NOT the goal of this workout (it will make you sore for days).		 91 reps
Performed as RX
diane debby hong 04/05/2015 CrossFit Pintados DCF Newbie 8 min AMRAP:

400m run
Then max rounds in the remaining time:
10 kipping pull ups
20 push ups
30 sit ups
40 air squats
Scaling Guide: 1 3 rounds
 01 rounds 0 reps
Performed as RX
diane debby hong 03/29/2015 CrossFit Pintados Blitzkrieg Bop 7 min AMRAP

800m run

Then max rounds with the remaining time:

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

8 Knees to elbows

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 4 rounds. Scale up to 30/20lb wall ball for an additional challenge.
 1 rounds 0 reps
Performed as RX
diane debby hong 03/24/2015 CrossFit Pintados Heatseeker 5 rounds for time.

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

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

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 10 19 minutes. Scale up the squats to overhead squats and chest to bar pull ups for an additional challenge.

Coaching Tips: Youll need to clean the weight from the floor, so try and get through them in one or two sets. Make sure you pace the row so that you dont have to drop the barbell multiple times per round! Go for bigger sets on the pull ups, but be careful with your hands (no ripping).		 014m 00s
Performed as RX
diane debby hong 03/22/2015 CrossFit Pintados Peter and the Wolf 7 minutes.

100m sprint

2 heavy kettlebell swings American- (Advanced: 32 kg, Intermediate*: 24kg, Novice: 16 kg)

100m sprint

4 heavy kettlebell swings

100m sprint (= 1 rep)

6 heavy kettlebell swings

Etc. (until the time runs out, keep doing one sprint, and adding two reps to the kb swings).

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 35 99 REPs (estimated). Scale up the kb swings to 36/28 kg for an extra challenge.		 47 reps
Performed as RX
diane debby hong 03/19/2015 CrossFit Pintados Tabata Sled Pushes Part Deux 20 seconds on, 10 seconds rest, 8 rounds (4 minutes total).

RECORD TOTAL REPETITIONS. 20 low is one rep, 20 high is one rep. One round trip is two reps. You may only push the sleds forward during the 20 second interval, but you can turn them around in the rests if you get to the end. If the time runs out partway through a rep, just leave the sled where it is and count the rep as you finish it on the next round.

(For sleds weighing between 50-80 lbs, on turf):

Advanced: 60 kg
Intermediate*: 40 kg
Novice: 20 kg
*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 16 36 reps		 16 reps
Performed as RX
diane debby hong 03/17/2015 CrossFit Pintados Moscow Makeover For time.

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

Russian Kettlebell swing (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)

Abmat sit up (butterfly)

Hand release push ups



Scaling Guide: 4 8 minutes. 9 minute cut off. For an additional challenge, scale up the kb weight to 88/70 and do clapping push-ups.		 5m 18s
Performed as RX
diane debby hong 03/16/2015 CrossFit Pintados Dumbbell Stomp For time.

10 Thrusters (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

50 Double Unders* (Intermediate: reps count attempts, Novice: single unders with a double under attempt every 5threp = 5 reps)

8 Thrusters

40 Double Unders

6 Thrusters

30 Double Unders

4 Thrusters

20 Double Unders

2 Thrusters

10 Double Unders

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 10 minutes. Scale up to 135/93lbs for an additional challenge 		06m 47s
Performed as RX
diane debby hong 03/15/2015 CrossFit Pintados The Boys Be Home Again 7 min AMRAP

20 dumbbell thrusters (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

Then max rounds with the remaining time:

8 toes to bar

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

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 5 rounds. For an extra challenge, do the thrusters unbroken, and scale up the wall ball weight to 30lb/20lb.
 04 rounds 0 reps
Performed as RX
diane debby hong 03/12/2015 None Buffalo Soldier 14 minutes, with a 2 round rolling start.

No more than 2 rounds in the first 4 minutes (if you finish early, you must stop and wait)

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

12 box jump (Advanced: 24in, Intermediate*: 20in, Novice: 12in) step ups allowed-

8 toes to bar (Novice: 16 sit ups)

Then AMRAP for the next 10 minutes. If you cannot complete two rounds in the first 4 minutes, then just keep going at the 4 minute mark and treat the whole like a standard 14 minute AMRAP.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds. Scale up the wall ball to 30/20lbs if you know youll be outside of the guide range.		 4 rounds 0 reps
Performed as RX
diane debby hong 03/11/2015 pintados Split Lip 7 min AMRAP

7 dumbbell deadlifts one in each hand- (Advanced: 45lbs, Intermediate*: 30lbs, Novice: ), sumo style IS allowed

7 dumbbell push presses one in each hand- (Same)

30 double unders OR 60 singles (either one is Rx!)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds. Scale up the dumbbells to 55/35lbs and 30 unbroken DUs per round if you think youll get more than 7 rounds.		 4 rounds 0 reps
Performed as RX
diane debby hong 03/11/2015 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		 014m 037s
Performed as RX
diane debby hong 03/08/2015 CrossFit Pintados Beautiful Avalanche 3 rounds for time.

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

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 8 minutes. Scale up the DB weight to 55 and 35lbs respectively.		 6m 10s
Performed as RX