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Athlete Date Sort Location Workout Name Description Results
Erin Marie Zulueta-Andrada 08/27/2015 CrossFit Pintados Digging a Ditch 7 min AMRAP

100m bumper plate farmers carry (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 25 lb dumbbells)

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

40* double unders or 100* single unders (Intermediate: 30 double unders including attempts, Novice: 4 singles and 1 double under attempt 20 times)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds		 4 rounds 0 reps
Workout Scaled
Erin Marie Zulueta-Andrada 08/25/2015 CrossFit Pintados Time Bomb 2 minutes.

10 single arm overhead squats (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs) Switch sides as needed.

15 ring push ups

then max reps:

20 low/20 high handle sled push (Advanced: 65kg, Intermediate*: 45kg, Novice: 25kg)

2 minute rest, then repeat for one more round.

Score is number of reps performed on the sled. (there and back =2 reps.)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 8 20 reps		 16 reps
Workout Scaled
Erin Marie Zulueta-Andrada 08/23/2015 CrossFit Pintados Goldfish Trombone 6 min AMRAP

10 reps of 4ft broad jumps

10 dumbbell hang power cleans (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

30ft walking lunge (un-weighted)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds		 4 rounds 0 reps
Workout Scaled
Erin Marie Zulueta-Andrada 07/26/2015 CrossFit Pintados Boulder Dash 6 min AMRAP

5 db squats (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

7 toes-to-bar

100m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds.		 5 rounds 0 reps
Workout Scaled
Erin Marie Zulueta-Andrada 07/23/2015 CrossFit Pintados Scurvy 6 min AMRAP

1 Rope climb (Novice: 3 rope lay downs)

5L/5R SA DB press (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

50 Bear crawl

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 Rounds		 3 rounds 10 reps
Workout Scaled
Erin Marie Zulueta-Andrada 07/21/2015 CrossFit Pintados Dirty Windshield For time.

20 clean and jerks (Advanced: 62.5kg, Intermediate*: 42.5kg, Novice: 30kg)

20 dumbbell hang power snatches one arm, alt as desired- (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 7 minutes. Scale up to a 70kg/47.5kg bar and 24/16 kb for an additional challenge.		 5m 20s
Workout Scaled
Erin Marie Zulueta-Andrada 07/21/2015 CrossFit Pintados Dirty Windshield For time.

20 clean and jerks (Advanced: 62.5kg, Intermediate*: 42.5kg, Novice: 30kg)

20 dumbbell hang power snatches one arm, alt as desired- (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 7 minutes. Scale up to a 70kg/47.5kg bar and 24/16 kb for an additional challenge.		 5m 18s
Workout Scaled
Erin Marie Zulueta-Andrada 07/16/2015 CrossFit Pintados St. Petersburg Shuffle 3 rounds, count total reps

1 minute heavy kettlebell swings (Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg)

1 minute lateral shuffle 20 with a line touch (one way is one rep)

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 70 130 reps		 94 reps
Workout Scaled
Erin Marie Zulueta-Andrada 07/14/2015 CrossFit Pintados Hudson Hornet 14 minutes with a Rolling Start.

Rolling Start: In the first 5 minutes perform up to two rounds (skipping the rest minute is allowed). If you finish the two rounds in under 5 minutes, you must wait until the 5 min mark to continue onto round 3. If you do not finish the 2 rounds in 5 minutes, just go ahead and treat this workout as a standard 14 min AMRAP.

6 push presses (Advanced: 62.5kg, Intermediate*: 37.5kg, Novice: 25kg)

7 front squats (same)

8 deadlifts (same)

200m run

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 6 rounds.		 4 rounds 21 reps
Workout Scaled
Erin Marie Zulueta-Andrada 07/09/2015 CrossFit Pintados Stream Crossing 6 min AMRAP

60 broad jump count total reps to compete each round

Alternating pistols 2 reps for each jump (or one left and one right for each jump) Nov: box step ups

Weighted pull ups 1 rep for each jump (Advanced: 25lbs, Intermediate*: 15lbs, Novice: 0 or band)

*Womens Rx

Scaling Guide: 3 8 rounds
 3 rounds 4 reps
Workout Scaled
Erin Marie Zulueta-Andrada 07/09/2015 CrossFit Pintados Stream Crossing 6 min AMRAP

60 broad jump count total reps to compete each round

Alternating pistols 2 reps for each jump (or one left and one right for each jump) Nov: box step ups

Weighted pull ups 1 rep for each jump (Advanced: 25lbs, Intermediate*: 15lbs, Novice: 0 or band)

*Womens Rx

Scaling Guide: 3 8 rounds
 4 rounds 8 reps
Workout Scaled
Erin Marie Zulueta-Andrada 07/08/2015 CrossFit Pintados Cannonball Run 17 min AMRAP. With a partner, one person working at a time.

10 shoulder-to-overhead (Advanced: 62.5kg, Intermediate*: 42.5kg, Novice: 30kg)

20 front squats (same)

30 push-ups

40 walking lunge (done by both partners together)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds. Scale up by doing partner lunges with the barbell (both people lunge together with the barbell front racked side by side).		 4 rounds 30 reps
Workout Scaled
Erin Marie Zulueta-Andrada 07/06/2015 CrossFit Pintados Lite the Tires 15 min AMRAP

5 hang power snatches (Advanced: 52.5kg, Intermediate*: 30kg, Novice: 16kg kb swing)

5 back squats (Same)

15 abmat sit ups

15 burpees over the bar lateral- (Novice jump over abmat)

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. If you finish a round after minute 14, you have the option to skip the rest and keep going (if you wish).
 3 rounds 31 reps
Workout Scaled
Erin Marie Zulueta-Andrada 07/05/2015 CrossFit Pintados La Grange 7 min AMRAP

30 double unders (Novice: 5 single unders and 1 double under x 10)

Strict chin ups (Advanced: 5 reps, Intermediate*: 3 reps, Novice: 3 reps with a small band)

5 dumbbell hang squat cleans (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds		 3 rounds 0 reps
Workout Scaled
Erin Marie Zulueta-Andrada 07/02/2015 CrossFit Pintados Road Warriors Now Recruiting 13 min AMRAP

30 left hand suitcase dumbbell lunges (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

16 dumbbell power snatches (alternate as necessary) same weight

30 right hand suitcase dumbbell lunges same weight

200m run

1 minute rest**		 3 rounds 9 reps
Performed as RX
Erin Marie Zulueta-Andrada 07/01/2015 CrossFit Pintados Death by 10m going prone Start by laying chest down on the ground. The first minute stand up and sprint 10 meters. The second minute, stand up and run 10m, lay down, then stand up and run 10m. The third minute, stand up and run 10m and lay down three times. Continue until you are not able to complete the allotted number of 10m intervals with the lay downs before the minute is up. Your chest must be on the floor at the start of each minute.

Record total number of rounds completed, plus any additional 10 m sprints completed as part of a partial final round.

Scaling Guide: Get to round 9 14		 8 rounds 0 reps
Performed as RX
Erin Marie Zulueta-Andrada 06/30/2015 CrossFit Pintados Stuck in Lodi Again 3 round for max total reps

1 minute max muscle ups -rings or bar!- (novice: 4 kipping or band- pull ups and 4 ring push-ups)

2 minutes max sled push 20 low, 20 high each direction is one point, a round trip is two points- (Advanced: +180lbs, Intermediate*: +90, Novice: +50)

2 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 40 90 reps		 32 reps
Workout Scaled
Erin Marie Zulueta-Andrada 06/25/2015 CrossFit Pintados Hell in a Bucket 7 minutes:

1000m run, then Max rounds in the remaining time.

10 toes to bar

40 double under (Novice: 80 single unders)

Scaling Guide: 2 4 rounds		 2 rounds 0 reps
Workout Scaled
Erin Marie Zulueta-Andrada 06/24/2015 CrossFit Pintados Hey Little Boo Boo 6 min AMRAP

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

50 bear crawl

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds. Scale up to 36/28 kb swings for an extra challenge.		 4 rounds 0 reps
Performed as RX
Erin Marie Zulueta-Andrada 06/23/2015 CrossFit Pintados Hey Little Boo Boo 6 min AMRAP

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

50 bear crawl

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds. Scale up to 36/28 kb swings for an extra challenge.		 4 rounds 0 reps
Performed as RX
Erin Marie Zulueta-Andrada 06/22/2015 CrossFit Pintados 69 Shelby Cobra 4 rounds for time.

5 jerks (Advanced: 70kg, Intermediate*: 42.5kg, Novice: 30kg)

10 heavy kettlebell swings (Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg)

15 box jumps (Advanced: 24, Intermediate*: 20, Novice: 12)

200m run

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 12 17 minutes.		 18m 53s
Workout Scaled
Erin Marie Zulueta-Andrada 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)
 3 rounds 50 reps
Workout Scaled
Erin Marie Zulueta-Andrada 06/17/2015 CrossFit Pintados This is my bumper. There are many like it, but thi 20 min AMRAP

400m bumper plate farmer carry (Advanced: 20kg, Intermediate*: 25lbs, Novice: 25lb dbs) one person must carry both bumpers together, no splitting them up, both partners must run together. Coed teams can do one of each plate for as Rx.

25 bumper plate burpees (same)

25 bumper plate squats hug plate to chest- (same)

25 supine ring rows (partners must share one pair of rings)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 6 rounds
 2 rounds 0 reps
Performed as RX
Erin Marie Zulueta-Andrada 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.
 3 rounds 15 reps
Workout Scaled
Erin Marie Zulueta-Andrada 04/26/2015 CrossFit Pintados Grey Resolve 7 min AMRAP

6 high box jumps (Advanced: 30in, Intermediate*: 28in, Novice: 20in)

12 goblet squats (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

12 sumo deadlift high pull (Same)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds. Scale up to pistols (un-weighted, 12 total, alternating) and 32/24kg SDHP for an extra challenge.
 3 rounds 3 reps
Workout Scaled
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