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Athlete Date Location Workout Name DescriptionSort Results
Karina Romero 04/06/2018 Vintage CrossFit None "AMRAP 3 Minutes
Max Clean and Jerk 95/65lbs
rest 3:00
AMRAP 3 Minutes
Max Bar Muscle Ups
rest 3:00
AMRAP 2 Minutes
Max OHS 95/65lbs
rest 2:00
AMRAP 2 Minutes
Max Chest to Bar
rest 2:00
AMRAP :90
Max Thrusters 95/65lbs
rest :90
AMRAP :90
Max Pull Ups"		 128 reps
Workout Scaled
Karina Romero 05/28/2016 Vintage CrossFit None 0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time
10-13 Minute: Rest
13-20 Minute: 800 Meter Run + Max Power Snatch (115/80) in remaining time
20-23 Minute: Rest
23-27 Minute: 400 Meter Run + Max Thrusters (95/65) in remaining time		 35 reps
Workout Scaled
Karina Romero 03/02/2018 Vintage CrossFit CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats (scale 35)
Bar-facing burpees		 11m 02s
Performed as RX
Karina Romero 02/06/2018 Vintage CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 85 lbs
Performed as RX
Karina Romero 02/10/2016 Vintage CrossFit None 10 min AMRAP
150 Double Under Buy-in
10 Toes to Bar
10 Handstand Push Ups
10 Hang Power Clean (135/95)		 2 rounds 22 reps
Workout Scaled
Karina Romero 02/01/2016 Vintage CrossFit Tabata 11.4 10 min AMRAP
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle Ups
*Follow Tabata protocol (20 sec work / 10 sec rest)		 87 reps
Workout Scaled
Karina Romero 10/21/2017 2017 Energy Games Synchro Couplet 10 min AMRAP
M/F Pair 1:
10 Syncro Overhead Squats (95/65)
10 Syncro Toes to Bar
M/F Pair 2:
10 Syncro Overhead Squats (95/65)
10 Syncro Toes to Bar
 119 reps
Performed as RX
Karina Romero 07/20/2016 Vintage CrossFit None 10 minutes to build to a heavy 3-rep touch and go power clean + push jerk 65 lbs
Performed as RX
Karina Romero 02/13/2017 Vintage CrossFit None 10 minutes to build to a moderately heavy 2-rep touch and go power clean & push jerk 75 lbs
Performed as RX
Karina Romero 04/13/2017 Vintage CrossFit None 10 rope climbs 5m 00s
Workout Scaled
Karina Romero 02/01/2016 Vintage CrossFit None 10 Rounds
10 sec Power Snatch
20 sec Rest		 30 reps
Performed as RX
Karina Romero 11/14/2017 Vintage CrossFit None 10 Rounds
3 Power Cleans 185/125lbs
15 Wallballs 20/14lbs

Target Time: 8-12 Minutes. Attempt to stay unbroken on wall balls for as long as possible.

Beginner: 115/65; 8 Wall Balls 14/10 to 10/9'
Intermediate: 155/105; 12 Wall Balls Rx
Advanced: Rx		 15m 34s
Workout Scaled
Karina Romero 07/06/2018 Vintage CrossFit None 10 Rounds
3 Power Cleans 205/145lbs
30 Double Unders

This should be a heavy WOD, but pick a weight where you can keep moving. Recommend around 70-75% 1RM Power Clean. Time cap 15 minutes

Beginner: 115-135/65-75; 40 Single Unders or 15 single leg jump rope, each side
Intermediate: 155-185; 85-115; 10-20 Double Unders
Advanced: Rx
 14m 09s
Workout Scaled
Karina Romero 03/21/2017 Vintage CrossFit None 10 Rounds for time of
3 Dumbbell Squat Snatch per side, 50/35
6 Burpees
12 Double Unders		 18m 53s
Workout Scaled
Karina Romero 03/24/2017 Vintage CrossFit CrossFit Open 17.5 10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders		 43m 20s
Performed as RX
Karina Romero 03/06/2018 Vintage CrossFit None 10-8-6-4-2
Squat Snatch 95/65lbs
Bar Facing Burpees

Time cap: 8:00. The goal is unbroken snatches, so go light!

Beginner: 65/45
Intermediate: 85/55
Advanced: Rx
Competitor: 115/80		 6m 33s
Workout Scaled
Karina Romero 06/20/2017 Vintage CrossFit None 10-8-6-4-2 reps of:
Overhead Squat, 135/85
Box Jump Overs, 30/24"		 6m 17s
Workout Scaled
Karina Romero 06/30/2016 Vintage CrossFit None 10-9-8-7-6-5-4-3-2-1 reps for time of:
Shoulder to Overhead, 115/75 (Adv 135/85)
Chest to Bar Pullups
Box Jumps, 24/20		 19m 50s
Workout Scaled
Karina Romero 06/04/2016 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 12m 52s
Workout Scaled
Karina Romero 10/24/2016 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 15m 59s
Performed as RX
Karina Romero 08/13/2018 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 11m 44s
Performed as RX
Karina Romero 11/17/2015 Vintage CrossFit None 10x1 Drop Snatch (non heaving) with 5-second hold at bottom @ 30-50% 1RM Squat Snatch
Beginners: Heaving Snatch Balance with 5-second hold at bottom		 25 lbs
Performed as RX
Karina Romero 12/20/2015 Vintage CrossFit 12 Days of CrossFit Endurance 12 Days of CFE
1 Hill sprint
2 court sprints
3 Star Burst Squats
4 MB Slam Balls
5 MB sit ups
6 Push ups with feet elevated on MB
7 Walking lunge with MB
8 MB Russian twists
9 Burpee MB jump overs
10 Mountain climbers
11 Squat clean thrusters with MB
1 2-handed MB toss up long hill, carry back down		 43m 46s
Workout Scaled
Karina Romero 11/03/2015 Vintage CrossFit None 12 minutes to build to a heavy 3-rep Power Snatch, drop after each rep 40# lbs
Performed as RX
Karina Romero 04/22/2016 Vintage CrossFit None 12 minutes to build to a heavy 3-rep squat clean thruster 55 lbs
Performed as RX
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