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Athlete Date Sort Location Workout Name Description Results
Connie Barrientos 03/16/2016 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		 16m 45s
Workout Scaled
Connie Barrientos 03/14/2016 CrossFit Pintados Beautiful Avalanche 3 rounds for time.

10 dumbbell thrusters (Perfomance: 45lbs, Athletic*: 30lbs, Health: 15lbs)

200m run		 8m 47s
Performed as RX
Connie Barrientos 03/07/2016 CrossFit Pintados Live and Let Die 7 Minute AMRAP

15 box jumps or step ups (Performance: 24, Athletic*: 20, Health: 12)

Ring Push Ups (Performance: 10, Athletic*: 5, Health: 5 at an easier angle)

5 DB Hang Squat Clean to Thruster (Performance: 45lb DBs, Athletic*25lb DBs, Health: 15lb DBs)		 2 rounds 0 reps
Performed as RX
Connie Barrientos 03/02/2016 CrossFit Pintados Goldfinger 16 minutes.

4 Front Squats (Performance: 155lbs, Athletic*: 95lbs, Health: 65lbs)

8 Dumbbell Ground to Overhead (Performance: 45lb DBs, Athletic*25lb DBs, Health: 15lb DBs) Only 1 side of the DB has to touch the ground.

Kipping Pull Ups (Performance: 12, Athletic*:8, Health: 8 with a band)

16 Wall Balls (Performance: 20lbs/10, Athletic*: 14lbs/9, Health: 10lbs/8)

32 Double Unders or 100 Singles (Both are considered Rx)

1 Minute Rest		 3 rounds 0 reps
Workout Scaled
Connie Barrientos 02/29/2016 CrossFit Pintados From Russia with Love 8 minutes.

5 Heavy Thrusters (Performance: 135lbs, Athletic*: 85lbs, Health: 65lbs) Jerking is allowed

4 foot broad jump (Must clear a 4 gap, shoes cannot touch the lines jump, turn around, jump, turn around, etc) (Performance: 10 reps, Athletic*8 reps, Health: 8 reps using as many jumps as necessary)

10 Burpees

30 Second Rest		 3 rounds 0 reps
Performed as RX
Connie Barrientos 02/15/2016 CrossFit Pintados Qbert 7 minutes.

10 left / 10 right one armed kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

15 up and over box jumps (Performance: 24, Athletic*: 20, Health: 12)		 3 rounds 0 reps
Performed as RX
Connie Barrientos 02/10/2016 CrossFit Pintados Look like Tarzan 3 rounds for time.

400m run

21 toes to bar (Performance*: 21, Athletic: 12 reps, Health: 21 sit ups)

12 ring dips (Performance: 12 reps, Athletic*: 6 reps, Health: 12 push ups on toes NO BAND DIPS)		 15m 11s
Performed as RX
Connie Barrientos 02/08/2016 CrossFit Pintados Dr. No 3 rounds for max wall balls. In 5 minutes perform:

Rope climbs (Performance: 2 reps, Athletic*: 1 rep, Health: 2 rope lay downs)

3 shoulder press (Performance: 115lbs, Athletic*: 65lbs, Health: 20lb dumbbells)

3 push press (same)

3 push jerks (same)

9 front squats (same)

Max wall balls (Performance: 20lbs/10, Athletic*:14lbs/9, Health: 10lbs/8)

1 minute rest

(repeat 2 more times)		 86 reps
Performed as RX
Connie Barrientos 02/02/2016 CrossFit Pintados Tire Iron For time.

20 Kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

400m Run

15 Kettlebell swings

200m Run

10 Kettlebell swings

100m Run		 8m 51s
Workout Scaled
Connie Barrientos 11/02/2015 CrossFit Pintados Astro Zombies 5 rounds for time.

5 overhead squat (Advanced: 135lbs, Intermediate*: 85lbs, Novice: 55lbs)

10 pull ups (kipping)

15 lateral burpees over the bar

1 minute rest

*Womens Rx

Scaling Guide: 13 19 minutes

Scale up option: Weight (155/103) and the pull ups to c2b for an extra challenge.		 23m 50s
Performed as RX
Connie Barrientos 10/15/2015 CrossFit Pintados Hot Iron 6 min AMRAP

7 front squats (Advanced: 135lbs, Intermediate*: 83lbs, Novice: 53lbs)

50 double unders* (Intermediate: 30, Novice: 15 reps including attempts)

*Womens Rx

Scaling Guide: 2.5 5 rounds.

Scale-up option: Scale up to OHS for an extra challenge.		 2 rounds 0 reps
Performed as RX
Connie Barrientos 10/13/2015 CrossFit Pintados Lefty McDougal 8 min AMRAP

10 single arm db overhead squat (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs) use either arm as much or as little as youd like

10 single arm db snatch (same weight, 5 right and 5 left in any order youd like)

100m sprint

1 min rest (No breaks at the end of this one. If you finish your last sprint after 7 min you are done.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds		 4 rounds 0 reps
Performed as RX
Connie Barrientos 09/21/2015 CrossFit Pintados Raising the Bar for Autism 4 Rounds for Time.

10 deadlifts (Advanced: 135lbs, Intermediate*: 85lbs, Novice: 55lbs)

10 front squats (same)

10 hang power cleans (same)

10 push press (same)

20 burpees over bar (feet must land before hands)

Scaling Guide: 11 16 minutes		 20m 34s
Performed as RX
Connie Barrientos 09/16/2015 CrossFit Pintados Hungry like the Wolf 7 min AMRAP

8 toes to bar

8 burpees

8 left hand dumbbell power snatches (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

8 right hand dumbbell power snatches

Scaling Guide: 3 6 rounds		 2 rounds 0 reps
Performed as RX
Connie Barrientos 09/09/2015 CrossFit Pintados Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 29m 10s
Performed as RX
Connie Barrientos 09/07/2015 CrossFit Pintados Immigrant Song 15 min AMRAP

5 jerks (Advanced: 135lbs, Intermediate*: 83lbs, Novice: 53lbs)

10 toes to bar

15 hands off deck push-ups (Advanced: 15 reps, Intermediate*: 10 reps, Novice: 10 reps on the knees)

300m Run

1 minute rest (if you finish the last round after minute 13, you have the option to keep going and skipping/shortening the rest interval, but this is OPTIONAL)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds. Scale up the jerks to 155/93 and only do the t2b unbroken for an additional challenge.		 3 rounds 0 reps
Performed as RX
Connie Barrientos 09/01/2015 CrossFit Pintados Secret Newbie As many rounds as possible in (Advanced: 15 minutes, Intermediate: 10 minutes, Novice: 10 minutes).

400m* run

100 overhead plate carry (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

15 burpees

30 sit ups

Work in teams of 2 with only one person working at a time. Each partner does every element of the workout. (i.e. Partner 1 400m run, partner 2 400m run, partner 1 OH plate carry, etc)

*Womens As Prescribed weights and reps (Rx)

Coaching Tips: Going second will be much harder then going first, if you brought a friend in, have the new person go first. They will get a long break after the run (while you run), and the person who goes second will only get a break after run for the time it takes to do OH plate carry (much shorter). That being said really push it on the elements while you are working as you get lots of breaks throughout the workout.		 1 rounds 0 reps
Performed as RX
Connie Barrientos 08/31/2015 CrossFit Pintados No Honor Among Thieves 7 min AMRAP

200m Run

Chest to Bar Pull Ups (Advanced: 8, Intermediate*: 4, Novice: 4 Ring Rows)

12 Wall Balls (Advanced: 20lbs/10ft, Intermediate*: 14lbs/9ft, Novice: 10lbs/8ft)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds		 2 rounds 0 reps
Performed as RX
Connie Barrientos 08/24/2015 CrossFit Pintados Decreasing Helen For Time.

600m Run

30 KB Swings (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

18 Pull Ups

400m Run

21 KB Swings (Same)

12 Pull Ups

200m Run

12 KB Swings (Same)

6 Pull Ups

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 9 13 minutes		 19m 01s
Performed as RX
Connie Barrientos 08/19/2015 CrossFit Pintados Stained Glass 18 min AMRAP

8 push press (Advanced: 62.5kg , Intermediate*: 37.5kg, Novice: 25kg)

100m run

12 burpees

100m run

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

100m run

1 minute rest

Scaling Guide: 3 7 rounds		 2 rounds 0 reps
Performed as RX
Connie Barrientos 08/17/2015 CrossFit Pintados This Side of Paradise 6 minute AMRAP

5 Left DB Single Arm Shoulder Press (Advanced:45lbs, Intermediate*: 30lbs, Novice: 20lbs)

5 Right DB Single Arm Shoulder Press (Same weight)

40 DB Suitcase Lunge (Same weight, switch sides as desired)

20 Abmat Sit Ups

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2.5 5 rounds		 3 rounds 0 reps
Performed as RX
Connie Barrientos 08/13/2015 CrossFit Pintados Mermaids Dilemma For time.

800m Run
15 hang power snatches (Advanced: 52.5kg, Intermediate*: 32.5kg, Novice: 16kg kb swing)

15 overhead squats (Advanced: Same, Intermediate*: Same, Novice: 25kg front squat)

15 jerks shoulder to overhead- (Advanced: Same, Intermediate*: Same, Novice: 25kg)

800m Run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 8 15 minutes. Scale up to 62.5/37.5kg if you wish.		 21m 58s
Workout Scaled
Connie Barrientos 08/09/2015 CrossFit Pintados Dumbbell DT 5 rounds for time.

12 dumbbell deadlifts (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

9 dumbbell hang power cleans (same)

6 dumbbell shoulder to overhead (same)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 9 minutes		 11m 34s
Performed as RX
Connie Barrientos 08/03/2015 CrossFit Pintados Warp Factor 5 rounds for time.

3 hang squat snatch (Advanced: 52.5kg, Intermediate*: 37.5kg, Novice: 30kg)

6 jerks or shoulder-to-overhead (same)

100m bumper plate farmer carry (Advanced: 20kg, Intermediate*: Black plate, Novice: 25lbs Dumbbells) (2 plates one in each hand)

40 double unders* (Intermediate & Novice: count attempts)

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Novice: Do 4 rounds.

Scaling Guide: 12 17 minutes		 30m 00s
Performed as RX
Connie Barrientos 07/28/2015 CrossFit Pintados Mint Condition In 3 minutes:

5 jerks (Advanced: 75kg, Intermediate*: 47.5kg, Novice: 30kg)

15 kettlebell sumo deadlift high pulls (Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg)

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 82.5kg/52.5kg 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		 64 reps
Performed as RX
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