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Athlete Date LocationSort Workout Name Description Results
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 10/21/2017 2017 Energy Games Burpee Sprint Completed as a Relay:
4 Rounds
20 Parallette Facing Burpees
Run 1 Lap
*CAP 15 min		 13m 57s
Performed as RX
Karina Romero 10/21/2017 2017 Energy Games Rig Chipper 4 Person Relay
600m Row
21 Front Squats (135/85)
15 Hang Power Clean (135/85)
9 Pull Ups
*CAP 18 min
*Once an athlete completes the row, the next athlete may begin (waterfall style)
*Athletes may only move to the barbell once the previous athlete has reached the finish mat
 18m 24s
Performed as RX
Karina Romero 10/21/2017 2017 Energy Games Snatch/Carry/Sprint As a Team
300 Alternating DB Snatch (50/30)
4 x 160ft Buddy Carry (each)
Partner M1 carries M2 / Partner F1 carries F2 160ft
Partner M2 carries M1 / Partner F2 carries F1 160ft
160 ft Sprint with DBs
*CAP 15 min
*For the DB Snatch - Partition as needed, Advance both DBs every 20 Reps, No minimum work requirement		 13m 28s
Performed as RX
Karina Romero 10/21/2017 2017 Energy Games Floater For time
400 Double Unders
1 Athlete completes double unders
2 Athletes (M/F) must hold ????? for reps to count
Switch as needed
*CAP 5 min
 8m 2s
Performed as RX
Karina Romero 11/17/2018 2018 Energy Games Track and Field Cap 16

For time:

500m run
then
6 rounds of
25 Heavy Jump Rope
25 Kettlebell Walking Lunge
then
150 Kettlebell Carry

Scaled: 53/35 Kettlebell Overhead Walking Lunge		 14m 36s
Performed as RX
Karina Romero 11/17/2018 2018 Energy Games Rope Sprint For time:
25/20 Calorie Row
15 Burpee Box Jump Overs
5 Rope Climbs

Cap 6:00

Scaled & Age Group: 24/20 Box; burpee step down and step up allowed; box step ups allowed; rope climbs to 11		 4m 12s
Performed as RX
Karina Romero 11/17/2018 2018 Energy Games 3-Pos Max For load:
4 minutes to establish max 3-position clean and jerk

Clean from floor, clean from below knee, clean from above knee, overhead (as an unbroken complex)		 95 lbs
Performed as RX
Karina Romero 11/17/2018 2018 Energy Games 333 Interval In 3 minutes:

Bike 16/12 Calories
16 Toes to Bar
Max reps alternating Dumbbell Snatch in remaining time until reaching 80 reps

Rest 1:00 between intervals

Scaled: Toes to Hip Level; 35/20# Dumbbell		 10m 2s
Performed as RX
Karina Romero 10/08/2015 Vintage CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach		 55 reps
Workout Scaled
Karina Romero 10/06/2015 Vintage CrossFit None 5 Sets Each for Reps
2 min AMRAP
20/18 Cal Row
AMRAP Toes to Bar
2 min Rest		 65 reps
Workout Scaled
Karina Romero 10/12/2015 Vintage CrossFit None For Time
80 Single unders
20m Handstand Walk
25 Burpees
20m Handstand Walk
100 Single Unders
*Substitute 30m Backwards Bear Crawl for HS Walks		 11m 00s
Workout Scaled
Karina Romero 10/20/2015 Vintage CrossFit None 7 min AMRAP
10 Deadlifts (225/155)
10 Lateral Burpees		 3 rounds 8 reps
Workout Scaled
Karina Romero 10/29/2015 Vintage CrossFit None Deadlift 7-7-7 @ 70%+ 75# lbs
Performed as RX
Karina Romero 10/29/2015 Vintage CrossFit None 5 Rounds for time
10 Wall Balls
10 Burpees		 7m 52s
Workout Scaled
Karina Romero 10/24/2015 Vintage CrossFit None 2 Rounds for Time
1000m Row
50 Weighted Sit-ups (35/25)
800m Run		 26m 00s
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 11/03/2015 Vintage CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 17m 39s
Workout Scaled
Karina Romero 11/10/2015 Vintage CrossFit None 5 sets
1 Shoulder Press + 2 Push Press + 3 Push Jerks
90%+ of 1RM Shoulder Press		 35-35-35-35-35 lbs
Performed as RX
Karina Romero 11/10/2015 Vintage CrossFit None 5 Rounds
8 Push Jerks, 155/105
4 Sandbag Getups, alternate shoulders
Run 200m with sandbag, 50/30		 17m 32s
Workout Scaled
Karina Romero 11/04/2015 Vintage CrossFit AMRAP 8 AMRAP 8
800m run buy in
then
3,6,9,12,15,etc reps of:
Kettlebell Swings, 53/35
Ring Dips

Rest 2 minutes		 64 reps
Workout Scaled
Karina Romero 11/04/2015 Vintage CrossFit AMRAP 6 AMRAP 6
400m run buy in
then
3,6,9,12,15,etc reps of:
Kettlebell Swings, 53/35
Burpees		 47 reps
Workout Scaled
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 11/17/2015 Vintage CrossFit None AMRAP 15
15 Pullups (Advanced C2B)
15 Wall Balls
15 Power Snatch 75/55
15 Box Jumps 24/20		 3 rounds 1 reps
Workout Scaled
Karina Romero 11/23/2015 Vintage CrossFit None 5 Rounds for time of:
15 Wall Balls
10 Burpees
5 Muscle Ups (Scale to 10 Ring Rows, stress full range of motion. Feet elevated on box if possible)		 14m 29s
Workout Scaled
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