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Athlete Date Sort Location Workout Name Description Results
Willia Kristine Cabatingan 06/16/2015 CrossFit Pintados Jackhammer Whooping For time.

Advanced: 5 rounds, Intermediate*: 4 rounds, Novice: 4 rounds

8 hang power cleans (Advanced: 70kg, Intermediate*: 42.5kg, Novice: 25kg)

8 handstand push ups (Advanced: 8 reps, Intermediate*: 4 reps, Novice: 4 db strict presses)

60 double unders (Intermediate: 40 attempts, Novice: 20 attempts)

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 12 20 minutes
 15m 26s
Performed as RX
Willia Kristine Cabatingan 06/07/2015 CrossFit Pintados Last Caress 7 minutes:

800m run, then max rounds with the remaining time

5 bar muscle ups (Advanced: 5 reps, Intermediate*: 5 reps, Novice: 5 strict pull ups with a band, 1 second static hold at the top)

10 dumbbell hang squat cleans one in each hand- (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 15lbs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 5 rounds		 1 rounds 2 reps
Performed as RX
Willia Kristine Cabatingan 05/24/2015 CrossFit Pintados Victoria D. 5 rounds for time.

14 shoulder overhead (Advanced: 115lbs, Intermediate*: 73lbs, Novice: 53lbs)

80 single unders or 40 double unders**

33 abmat sit ups

*Womens As Prescribed weights and reps (Rx)

** Once you start a set with single unders (or double unders), you must stick with it until the next round.

Scaling Guide: 12 22 minutes		 21m 15s
Performed as RX
Willia Kristine Cabatingan 05/21/2015 CrossFit Pintados The Returns Line 6 min AMRAP

1, 2, 3, etc.

Two hand dumbbell ground to overhead (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

Between each set of db GTO, perform 1 round of 80 dumbbell farmer carries (same weight).

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 35 77 reps (7-11 rounds). Scale up to 65/45 for an additional challenge.		 43 reps
Performed as RX
Willia Kristine Cabatingan 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.
 4 rounds 0 reps
Performed as RX
Willia Kristine Cabatingan 04/20/2015 CrossFit Pintados Remember the Cossacks 8 min AMRAP

3 heavy Russian kb swings (Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg)

3 heavy wall ball (Advanced: 30lbs/10ft, Intermediate*: 20lbs/9ft, Novice: 14lbs/8ft)

6 heavy Russian kb swings (same)

6 heavy wall ball (same)

9 heavy Russian kb swings (same)

9 heavy wall ball (same)

etc (keep adding 3 reps each round until the time runs out).

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 80-180 reps. Scale up the kb weight for an additional challenge (88/70lbs), or do the prescribed weight but with American kettlebell height. If there is not enough balls at the Rx weight, do 12 (men) and 10 (women) wall balls respectively.		 0 rounds 114 reps
Performed as RX
Willia Kristine Cabatingan 04/08/2015 CrossFit Pintados Burnt Reputation 7 min AMRAP

5 left / 5 right single arm dumbbell power snatches (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

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

*Womens As Prescribed weights and reps (Rx)



Scaling Guide: 3 7 rounds. Scale up the db to 65/40lbs and the box to 30/24 for an extra challenge.		 4 rounds 5 reps
Performed as RX
Willia Kristine Cabatingan 02/20/2015 CrossFit Pintados Loud Gravel 8 min AMRAP

12 dumbbell power snatches alternate arms as desired-(Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

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

100m bumper plate farmer carry (Advanced: 20kg, Intermediate*: 10kg, Novice: 15lbs Dbs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds. Scale up the dumbbell weight to 60/40 and wall balls to 30/20lbs if needed.		 3 rounds 7 reps
Performed as RX
Willia Kristine Cabatingan 02/05/2015 CrossFit Pintados Mitzi Moves Away 6 minutes. (Lots of loaded carries in honor of her moving back to the Philippines)

60 dumbbell overhead walk one db in each hand- (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

1 dumbbell front squat one db in each hand- (same weight)

60 db overhead walk (one time)

2 db front squats

60 db overhead walk (one time)

3 db front squats

Continue until the time runs out.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 65 120 reps		 54 reps
Performed as RX
Willia Kristine Cabatingan 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.		 12m 29s
Workout Scaled
Willia Kristine Cabatingan 01/29/2015 CrossFit Pintados 2009 DCF Team Qualifier A 6 rounds for time.

5 squat clean thrusters** (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

200m run

*Womens As Prescribed weights and reps (Rx)

** A power clean to front squat, to some kind of jerk is absolutely acceptable.		 14m 31s
Workout Scaled
Willia Kristine Cabatingan 01/25/2015 CrossFit Pintados CrossFit Open 11.1 Cut in Half 5 min AMRAP

30 double Unders * (Intermediate: 15, Novice: 60 single unders)

15 power snatches (Advanced: 35 kg, Intermediate*: 25 kg, Novice: 16 kb swings)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds. Scale up: Do the 10 min version (the original 11.1 workout).		 03 rounds 25 reps
Performed as RX
Willia Kristine Cabatingan 01/11/2015 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		 16m 47s
Workout Scaled
Willia Kristine Cabatingan 01/09/2015 CrossFit Pintados Bone Rattler 6 min AMRAP

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

3 dumbbell hang power cleans (same)

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

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 9 rounds. Scale up to 55/35 for an additional challenge.		 4 rounds 7 reps
Performed as RX
Willia Kristine Cabatingan 12/14/2014 CrossFit Pintados Money For Nothing 7 min AMRAP

40 walking lunge

10 ring push-ups (Advanced: Rings touching Feet, Intermediate*: straps at 45 deg angle, Novice: regular push-ups)

100m sprint

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to db weighted lunges (25/15lbs, one in each hand) for an extra challenge.		 4 rounds 1 reps
Workout Scaled
Willia Kristine Cabatingan 12/03/2014 CrossFit Pintados Farmers Cardio With a partner, farmer carry (hands at your sides) 1 pair of dumbbells as far as possible in 5 minutes. Each partner must take turns carrying both at the same time (no splitting them up), and the partners must stick together as they move. Record total meters covered for your team (so go outside, but dont go too far from where you can hear the final time call).

If you want to take a more creative route, you can use something like gmap pedometer to measure your distance traveled.

Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs

Scaling Guide: 400 1000m, Scale Up: 65lbs/45lbs		 660 m
Workout Scaled
Willia Kristine Cabatingan 11/25/2014 CrossFit Pintados Flatline 6 min AMRAP

8 dumbbell burpee clusters (Advanced: 30lbs, Intermediate*: 20lbs, Novice: 15lbs)

60 bear crawl (30 out, 30 back)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 4 rounds.		 3 rounds 3 reps
Performed as RX
Willia Kristine Cabatingan 11/12/2014 CrossFit Pintados Kudra 6 min AMRAP

5 heavy thrusters (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 25kg)

5 sumo deadlift high pull (same)

5 20 lateral shuffles (down and back = 1 rep, touch ground with 1 hand)

*Womens Rx

Scaling Guide: 3 5 rounds

Scale up option: 60/40		 3 rounds 3 reps
Workout Scaled
Willia Kristine Cabatingan 11/10/2014 CrossFit Pintados Yolanda 3 Rounds for Time of.

10 Deadlifts @ 80% of your max
10 Over the Bar Burpees
200 meter run

Optional: 1 min rest after every round		 11m 16s
Workout Scaled
Willia Kristine Cabatingan 10/19/2014 CrossFit Pintados Bittersweet Memories 7 min AMRAP

3, 6, 9, 12 Wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/9ft, Novice: 10lb/8ft)

5 toes to bar (between every set of wall ball do 5 t2b, no matter what set of wall balls you are on).

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 80 160 reps. Scale up: 30/20lb wall balls respectively.		 7m 00s
Performed as RX
Willia Kristine Cabatingan 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).		 7m 00s
Workout Scaled
Willia Kristine Cabatingan 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		 260 reps
Workout Scaled
Willia Kristine Cabatingan 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.		 8m 40s
Workout Scaled
Willia Kristine Cabatingan 10/03/2014 CrossFit Pintados Ape Hangers For time with a possible Game Changer.

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

Front squat (Advanced: 60kg, Intermediate*: 37.5kg, Novice: 25kg)

Knees to Elbows (Novice: abmat sit ups)

Game Changer FOR RXed ONLY if you finish the workout in under 10 minutes, you have from minute 10 until minute 12 (120 seconds) to row for as many calories as possible. People may only row between the minutes of 10 and 12. If they finish at 11, they can rush over to a rower and get some calories for the remaining time before the 12 min mark.

Each calorie will deduct one second from your time. Record your adjusted time to BTWB, but you MUST log how many calories and your real time the comments section.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 7 13 minutes (not including game changer adjustment)		 7m 48s
Workout Scaled
Willia Kristine Cabatingan 10/02/2014 CrossFit Pintados Snapdragon For time.

10 strict presses (Advanced: 42.5kg, Intermediate*: 25kg, Novice: 15kg)

40 double unders or 80 single unders

12 push presses

50 double unders or 100 single unders

14 push jerks

60 double unders or 120 single unders

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 5 10 minutes. Scale up to 115/68 if desired.		 6m 15s
Workout Scaled
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