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Athlete Date Location Workout NameSort Description Results
Karina Romero 09/25/2016 Vintage CrossFit 1 mile run after 2 mile TT After 5-10 minutes of rest after 2 mile TT, run 1 mile. Ideally at 2 mile TT pace. 10m 15s
Performed as RX
Karina Romero 12/23/2017 Vintage CrossFit 12 Days of Christmas WOD 2017 12 Days of Christmas
1 Thruster
2 Front Squats
3 Shoulder to Overhead
4 Deadlifts
5 Bar Facing Burpees
6 Pull Ups
7 Push Ups
8 Air Squats
9 Toes to Bar
10 Handstand Push Ups
11 Overhead Squats
12 Power Snatch

Rx: 135/95
Int: 115/75
Beg: 95/65

QuickFit

1 D-Ball Ground to Overhead
2 D-Ball Squat
3 D-Ball Cleans
4 D-Ball Deadlifts
5 Burpees over D-Ball
6 Ring Rows
7 Push Ups
8 Air Squats
9 Hanging Knee Raise
10 Dumbbell Push Presses (2 DBs)
11 Dumbbell Squats (2 DBs)
12 Dumbbell Snatch (Single DB)		 44m 56s
Workout Scaled
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 09/25/2016 Vintage CrossFit 2 mile time trial Run 2 mile time trial 17m 57s
Performed as RX
Karina Romero 07/20/2016 Vintage CrossFit 2016 CrossFit Games Masters/Teens For time
22 Toes to Bar
22 Clean and Jerks, 95/65
160m run		 7m 00s
Workout Scaled
Karina Romero 05/20/2016 Vintage CrossFit 2016 Summer Series WOD 2 - Buns of Steel A Team of 2 Will Complete 14 Rounds for Time of:
9 Russian KB Swings (70/53)
20m Sprint
9 Burpee Box Jumps (20")
20m Sprint
Time Cap 17 min		 17m 29s
Workout Scaled
Karina Romero 10/12/2016 Vintage CrossFit 2016.8 Team Series AMRAP 12 with a partner
30 Double Unders
15 Power Snatch, 75/55
Switch after each full round		 7 rounds 30 reps
Workout Scaled
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 08/08/2017 Vintage CrossFit Amanda 9-7-5
Muscle Ups
Squat Snatch 135/95lbs

Beginner: Ring Rows + Leg Assisted Ring Dips, 65/45
Intermediate: 9 C2B + 9 Ring Dips, 95/65
Advanced: 7-5-3 with Rx'd movements
Competitor: Rx

8 Minute Cap		 8m 24s
Workout Scaled
Karina Romero 10/06/2017 Vintage CrossFit Amanda 9-7-5
Muscle Ups
Squat Snatch 135/95lbs
Time Cap 8:00

Beginner: Ring Rows + Leg Assisted Ring Dips, 65/45
Intermediate: 9 C2B + 9 Ring Dips, 95/65
Advanced: 7-5-3 with Rx'd movements
Competitor: Rx		 8m 29s
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 11/04/2015 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 05/02/2016 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 9m 10s
Workout Scaled
Karina Romero 08/06/2016 Vintage CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 50m 23s
Workout Scaled
Karina Romero 05/07/2016 Vintage CrossFit Bike/S2OH AMRAP With a partner
AMRAP 4
Partner 1: Bike for Calories
Partner 2: Shoulder to Overhead, 115/75
Switch any time, score is total calories + total s2oh reps		 46 reps
Workout Scaled
Karina Romero 07/15/2017 Vintage CrossFit Brehm For time:
15 foot Rope climb, 10 ascents
225 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories		 25m 51s
Workout Scaled
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 06/11/2016 Vintage CrossFit Cardio Option Bike Jerry = "Berry"
Bike 2km
Row 2km
Bike 2km		 19m 02s
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 11/17/2016 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 7 rounds 9 reps
Performed as RX
Karina Romero 06/16/2017 Vintage CrossFit Clovis For time:
Run 10 miles
150 Burpee pull-ups

Partition the run and burpee pull-ups as needed.		 1h 17m 32s
Workout Scaled
Karina Romero 07/04/2018 Vintage CrossFit Coffey For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up		 48m 31s
Workout Scaled
Karina Romero 07/10/2017 Vintage CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 6m 45s
Performed as RX
Karina Romero 07/21/2016 Vintage CrossFit CrossFit Games Masters/Teens Triplet 3 RFT
12 Thrusters, 115/80
6 Bar Muscle Ups
6 Sandbag Clean + Box Step Ups to 24/20", 60/40 (Advanced 80/50)		 10m 47s
Workout Scaled
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