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Athlete Date Sort Location Workout Name Description Results
Missy Leenaerts 02/03/2015 CrossFit Pintados Rainy Day For time.

10 8 6 4 2 Handstand push-ups (Advanced: head to floor, Intermediate*: 1 abmat, Novice: two hand db strict press with a challenging weight)

2 round trip sled pushes 20 feet after each set of HSPU (Advanced: 80kg, Intermediate*: 40kg, Novice: 20kg)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 minutes. Scale up to deficit or head to floor HSPU (ladies) for an extra challenge.		 10m 02s
Workout Scaled
Missy Leenaerts 02/01/2015 CrossFit Pintados Fallen 44 For Time

4 Squat Snatches (42.5/30*/20)

Then 4 Rounds of:

11 Pull-ups (Women: Ring Rows)
11 Hand Release Push-ups
11 T2B
11 box jumps (24/20)

Then Finish w/ 4 Squat Snatches.		 14m 03s
Workout Scaled
Missy Leenaerts 01/30/2015 CrossFit Pintados Mississippi Mud 7 min AMRAP

10 bumper plate burpees (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lbs)

100m bumper plate farmer carry (Same)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds.
 3 rounds 6 reps
Performed as RX
Missy Leenaerts 01/02/2015 CrossFit Pintados Rockeater 9 min AMRAP

6 dumbbell thrusters (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

12 burpees

1 minute rest

(If you finish a round at 8:00 or later, the last rest is optional!)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 rounds. Scale up the dumbbell thrusters to 55/30lbs if desired.		 3 rounds 2 reps
Performed as RX
Missy Leenaerts 10/22/2014 CrossFit Pintados Renegade Rock and Roll 6 min AMRAP

6 dumbbell hang power cleans to jerk (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

40 overhead dumbbell walk (same)

6 dumbbell renegade rows (alternating hands, 6 total reps)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5 10 rounds		 4 rounds 6 reps
Performed as RX
Missy Leenaerts 10/21/2014 CrossFit Pintados The Three Amigos (Part II) Teams of 3 people. Divide work as desired, but the movements must be performed in the order listed.

12 cycles 7 squat cleans (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg) AND then 20 low handle sled push, 20 high handle sled push x 3 round trips (Advanced: +60kg, Intermediate*: 40kg, Novice: 0lbs).

(each member must complete one whole cycle, no trading off with the rest of your team until your rep is done)

100 hip extensions

100 ball slams (Advanced: 20lbs, Intermediate*: 10lbs)

800m run with a single sandbag shared with partners- (Advanced: 30kg, Intermediate*: 20kg, Novice: 10kg)

*Womens Rx

Scaling Guide: 15 25 mintues		 25m 00s
Workout Scaled
Missy Leenaerts 10/20/2014 CrossFit Pintados Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 13 rounds 0 reps
Performed as RX
Missy Leenaerts 10/14/2014 CrossFit Pintados 1 mile for time.

1 Mile (1,600m) Run

(Novice: Run as far as possible in 10 minutes).

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5:30 10 minutes.		 11m 09s
Performed as RX
Missy Leenaerts 10/13/2014 CrossFit Pintados Fight Gone Bad (modified) Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Sled Pull

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.		 133 reps
Performed as RX
Missy Leenaerts 10/12/2014 CrossFit Pintados Mississippi Mud 7 minutes.

10 bumper plate burpees (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lbs Dbs)

100m bumper plate farmer carry (Same)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds.		 2 rounds 50 reps
Performed as RX
Missy Leenaerts 10/09/2014 CrossFit Pintados 2008 CrossFit Games Burpee Deadlift 5 rounds for time.

5 deadlifts (Advanced: 125kg, Intermediate*: 85kg, Novice: 52.5kg)

10 burpees

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 7 minutes (7 min time cap). This should be a short sprint! When in doubt go lighter on the deadlifts. Realistically, you should only go Rx if you your 1rep max Deadlift is above 175 and 110 respectively).		 5m 55s
Workout Scaled
Missy Leenaerts 10/07/2014 CrossFit Pintados Filthy 60 For total reps.

For one minute complete as many reps of each of the following exercises. Rest one minute between each exercise. Complete each exercise in order.

Count total reps of each and post to comments along with grand total.

This is a great workout to test your intensity and stamina for each exercise. Can you go a full minute without breaking? Which movements can you get more than 50 reps on?

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

Jumping pull-ups,

Kettlebell swings (Advanced: 35lb, Intermediate*: 26lb, Novice: 18lb)

Walking Lunge count steps,

Knees to elbows,

Push press (Advanced*: 45lb, Intermediate: 33lb, Novice: 20lb)

Back extensions,

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

Burpees

Double unders. (Novices count attempts)

If there is not enough equipment, 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.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 300 500 reps		 298 reps
Workout Scaled
Missy Leenaerts 10/06/2014 CrossFit Pintados Bells and Boxes For max reps

1 minute max kettlebell swings (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

1 minute max box jumps (Advanced: 24in, Intermediate*: 20in, Novice: 12in)

1 minute max kettlebell swings (same)

1 minute max box jumps (same)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 50 120 reps- As many rounds as possible in minutes.		 52 reps
Performed as RX
Missy Leenaerts 10/05/2014 CrossFit Pintados Hot Mess For time.

5 rounds:

5 strict chin ups (Intermediate*: 3 reps, Novice: 5 strict band pull ups)

10 hand release push ups

5 left / 5 right pistols (Novice: box step ups)

Then . . . (as in AFTER the 5 rounds above)

20 burpees

Scaling Guide: 5 10 minutes. 11 minute cut off. Scale up by doing weighted strict chin ups (45/20lb) if you wish.		 9m 01s
Workout Scaled
Missy Leenaerts 09/25/2014 CrossFit Pintados Whack Cadillac 13 min AMRAP

5 heavy thrusters (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 30kg)

15 kipping kipping pull ups

5 heavy thrusters (same)

400m run

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 5 rounds		 2 rounds 5 reps
Workout Scaled
Missy Leenaerts 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).		 6m 35s
Workout Scaled
Missy Leenaerts 09/09/2014 CrossFit Pintados Captain Jack Sparrow (run) For time.

800m run

25 push presses (Advance: 35kg, Intermediate*: 25kg, Novice: 15kg)

50 walking lunge

25 toes to bar

50 walking lunge

25 push presses (same weight)

800m run

Scaling Guide: 11 18 minutes		 22m 09s
Workout Scaled
Missy Leenaerts 09/04/2014 CrossFit Pintados Dead Battery In 2 minutes:

8 shoulder to overhead aka: Jerk- (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

8 burpees over the barbell

Then max sled pushes 20low/20 high with the remaining time (Advanced:40kg , Intermediate*: 20kg, Novice: 0lbs or plate drag)

2 minutes rest

4 rounds, count total sled pushes for score.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 20 50 total sled pushes		 15 reps
Workout Scaled
Missy Leenaerts 09/03/2014 CrossFit Pintados Broiled Broccoli 6 min AMRAP

3 power cleans (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

6 high box jumps (Advanced: 28in, Intermediate*: 24in, Novice: 12in)

9 sit ups butterfly style (soles of feet touching)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5 10 rounds		 4 rounds 1 reps
Workout Scaled
Missy Leenaerts 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		 03 rounds 1 reps
Workout Scaled
Missy Leenaerts 08/28/2014 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		 14m 58s
Workout Scaled
Missy Leenaerts 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!)		 75 reps
Workout Scaled
Missy Leenaerts 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 32s
Workout Scaled
Missy Leenaerts 08/25/2014 CrossFit Pintados Where Eagles Dare For time.

21 15 9

Chest to bar pull ups (Intermediate*: 12-9-6, Novice: 12-9-6 with a band)

Single arm kettlebell swings alt arms as desired- (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 9 minutes		 04m 59s
Workout Scaled
Missy Leenaerts 08/13/2014 CrossFit Pintados Tabata Kettlebell Swings (Russian height) 20 seconds of heavy Russian kettlebell swings count reps.

10 seconds rest

8 rounds

Your score is the lowest set of any of the 20 second intervals. For example, if you get 10,10,10,10,10,4,10,10 Your score would be: 4. So pace accordingly!

Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 8 13 reps per round
 8 reps
Workout Scaled
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