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Athlete Date Location Workout NameSort Description Results
Donisha Newman 09/17/2009 Sikeston CrossFit 10 arm rap
7 push up
50 meter run
7 squats
50 meter run		 10m 00s
Performed as RX
Quisha Nicole Go 03/06/2017 Class 2020 100m dash 2017 100m Run Run 100 meters 0m 32s
Performed as RX
Kristina Nash 04/24/2013 CrossFit Vise 2012 CrossFit Games Regional Event 6 (Modified) For time:
Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10')
21 Toes-to-bar
then,
28 Burpee box jumps (24" / 20" box)
 21m 06s
Workout Scaled
Sara Noisworthy 02/04/2015 None 5 cross fit 10 push ups
10 squats
10 jump ropes		 5m 00s
Performed as RX
Angelica Niñal 02/11/2015 CrossFit Pintados 5 minutes of burpees 5 min AMRAP

At the top of each burpee, jump and touch a target 6 above your reach with both hands (ala the burpees in the 2012 and 2013 CrossFit Open).

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 40 110 reps. Scale up to a weight vest for an extra challenge 20lb/10lb		 54 reps
Performed as RX
Tara Napolillo 09/11/2015 2015 Spicy Summer Showdown 8 the Hard Way As many reps as possible in 12 minutes of:
8 Sled Pushes (empty sled)
8 Synchronized Burpees to plates
8 Sled Pushes (1 plate)
8 Synchronized Burpees to plates
8 Sled Pushes (2 plates)
8 Synchronized Burpees to plates
8 Sled Pushes (3 plates)
8 Synchronized Burpees to plates
8 Sled Pushes (4 plates)
8 Synchronized Burpees to plates
8 Sled Pushes (5 plates)
8 Synchronized Burpees to plates
Max reps sled push (6 plates)		 94 reps
Performed as RX
Kristina Nash 02/16/2013 CrossFit Vise Air squat/shuttle ladder With continuously running clock, complete one air squat and one 20 meter shuttle run the first minute. Two air squats and one 20 meter shuttle run in the second minute, three air squats and one 20 meter shuttle run in the third minute, four air squats and one 20 meter shuttle run in the fourth minute and so on until you can no longer complete the required amount of reps in a minute. 32 reps
Performed as RX
Quisha Nicole Go 03/04/2017 Frobel Fitness Performance Test Air Squats in one minute https://youtu.be/C_VtOYc6j5c 32 reps
Performed as RX
Angelica Niñal 08/06/2014 CrossFit Pintados Almost a Dozen For time.

11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Single arm dumbbell shoulder to overhead switch arms as desired- (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

Kettlebell Sumo Deadlift High Pull (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 9 minutes		 5m 35s
Workout Scaled
Donisha Newman 11/15/2013 None Amrap 2x5 mins
6 weight swings
15 crunches
25 jump ropes (no rope)		 3 rounds 0 reps
Performed as RX
Kristina Nash 02/20/2013 CrossFit Vise Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 7m 11s
Performed as RX
Kristina Nash 04/23/2013 CrossFit Vise Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 6m 55s
Performed as RX
Angelica Niñal 11/11/2014 CrossFit Pintados Astro Zombies 5 rounds for time.

5 overhead squat (Advanced: 60kg, Intermediate*: 40kg, Novice: 25kg)

10 pull ups (kipping)

15 lateral burpees over the bar

1 minute rest

*Womens Rx

Scaling Guide: 13 19 minutes

Scale up option: Weight (70/47.5) and the pull ups to c2b for an extra challenge.		 16m 01s
Workout Scaled
Angelica Niñal 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.		 87 reps
Performed as RX
Angelica Niñal 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.		 2h 6m 00s
Performed as RX
Angelica Niñal 01/26/2015 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: 70 150 reps. Scale up: 30/20lb wall balls respectively.		 118 rounds 0 reps
Performed as RX
Angelica Niñal 11/30/2014 CrossFit Pintados Black Bear For time.

6 hang squat snatches (Advanced: 52.5kg, Intermediate*: 30kg, Novice: 35lb kb swing)

8 shoulder to overhead (Advanced: same, Intermediate*: same, Novice: 45lb bar)

10 deadlifts (Advanced: same, Intermediate*: same, Novice: 45lb bar)

12 burpees over the bar

6 hang squat snatches

8 shoulder to overhead

10 deadlifts

12 burpees over the bar

Rest 2 minutes, then repeat.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 11 17 min. Scale up to 60kg/37.5kg for an extra challenge.		 12m 05s
Workout Scaled
Quisha Nicole Go 03/04/2017 Frobel Fitness Performance Test Box Jumps in one minute 12 10 reps
Performed as RX
Angelica Niñal 03/09/2015 CrossFit Pintados 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.		 5 rounds 0 reps
Performed as RX
Quisha Nicole Go 03/04/2017 Frobel Fitness Performance Test Burpees in one minute https://youtu.be/TU8QYVW0gDU?list=PLuSZhMXFqBssrLlYsyg_NVz8lJ342P1rq 10 reps
Performed as RX
Kristina Nash 03/11/2013 CrossFit Vise Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 13m 35s
Performed as RX
Tara Napolillo 07/10/2015 2015 Vintage Summer Series Week 2 Cindy 20 min AMRAP
5 Pull Ups
10 Hand Release Push-ups
15 Air Squats		 31 rounds 20 reps
Performed as RX
Jenna Norton 07/10/2015 2015 Vintage Summer Series Week 2 Cindy 20 min AMRAP
5 Pull Ups
10 Hand Release Push-ups
15 Air Squats		 25 rounds 28 reps
Performed as RX
Angelica Niñal 08/11/2014 CrossFit Pintados Classic Street Fighter 5 rounds for time, 9 minute time cap.

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

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

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 minutes. Scale up 88/60lb kb respectively.		 8m 45s
Performed as RX
Angelica Niñal 08/05/2014 CrossFit Pintados Continuous burpee box jumps and pull ups With a continuously running clock do one burpee box jump the first minute, two pull ups the second minute, three burpee box jumps the third minute, 4 pull ups the fourth minute. . . continue until you cannot do the number of burpee box jumps or pull ups in the allotted minute.

Burpee Box Jump box height Advanced*: 24, Intermediate: 20, Novice: 12

Pull up Advanced: chest to bar, Intermediate*: kipping chin over bar, Novice: band assisted

Record total number, and fraction of final round completed.

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 8 15 rounds		 11 rounds 6 reps
Workout Scaled
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