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Athlete Date Location Workout Name DescriptionSort Results
Willia Kristine Cabatingan 08/31/2014 CrossFit Pintados Proud Shortie 7 min AMRAP

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

20 push ups

10 pistols alternating legs (Novice: Box step downs)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds. Scale up to 60 DUs, ring push ups, and weighted pistols (35/26) if you think you are going to get more than 5 rounds		 2 rounds 13 reps
Workout Scaled
Willia Kristine Cabatingan 09/30/2014 CrossFit Pintados El Camino 12 min AMRAP

5 power cleans (Advanced: 60kg, Intermediate*: 42.5kg, Novice: 25kg)

5 reps of one dumbbell hang power clean plus one hang squat clean (Advanced: 45lbs, Intermediate*: 25lbs, Novice: 15lbs)

15 air squats

3 reps of 20 out and 20 back lateral shuffle with a line touch

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 6 rounds		 3 rounds 6 reps
Workout Scaled
Willia Kristine Cabatingan 08/20/2014 CrossFit Pintados Starsky and Hutch 20 min AMRAP

20 ring push ups

40 dumbbell power snatches -one dumbbell in one hand- (Advanced: 45lbs, Intermediate*: 30lbs, Novice: 20lbs)

120 single unders double unders count for two reps

200m run with medicine ball partners must stay together- (Advanced: 45lb sandbag, Intermediate*: 30lb, Novice: 20)

Scaling Guide: 3 7 rounds		 3 rounds 1 reps
Workout Scaled
Willia Kristine Cabatingan 07/17/2014 CrossFit Pintados Tabata Sled Pushes 20 seconds on, 10 seconds rest, 8 rounds (4 minutes total).

Record total repetitions of 20 low, 20 high sled push, operating in the Tabata framework. Each direction equals one rep (one round trip is two reps).

Advanced: +60 kg

Intermediate*: +40 kg

Novice: +20 kg

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 16 36 reps		 19 reps
Workout Scaled
Willia Kristine Cabatingan 09/24/2014 CrossFit Pintados For time 21 15 9

Sumo Deadlift High Pull (Advanced: 42.5kg, Intermediate*: 30kg, Novice: 20kg)

Overhead squat (same as above)

Scaling Guide: 4 9 minutes (Scale up option: 52.5kg and 35kg).		 9m 05s
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 08/03/2014 CrossFit Pintados Pocket Full of Doubloons 3 rounds for time.

10 high box jumps (Advanced: 30in, Intermediate*: 24in, Novice: 20in)

10 heavy thrusters from the ground- (Advanced: 115lbs, Intermediate*: 83lbs, Novice: 63lbs)

Row (Advanced: 500m, Intermediate*: 400m, Novice: 300m)

1 minute rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 10 16 minutes		 16m 48s
Workout Scaled
Willia Kristine Cabatingan 08/26/2014 CrossFit Pintados Smooth Rain 3 rounds for time.

10 overhead squats (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 25kg)

50 double unders (Advanced: 50 reps, Intermediate*: 25 reps, Novice: 25 incl. attempts)

20 burpees

100m bumper plate farmer carry (Advanced: 20kg, Intermediate*: 10kg, Novice: 25lb db carries)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 9 17 minutes, Plan D Workout Scale: 135/83 OHS		 19m 08s
Workout Scaled
Willia Kristine Cabatingan 07/29/2014 CrossFit Pintados Plow Blade 4 rounds for time.

5 overhead squats (Advanced: 52.5kg, Intermediate*: 35kg, Novice: 25kg)

100m bumper plate farmer carry (Advanced:20kg , Intermediate*: 10kg, Novice: 20lb dbs)

15 burpees* (Intermediate: 10 reps, Novice: 7 reps)

2 minutes rest

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 11 16 minutes. Scale up the OHS weight if necessary.		 17m 00s
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 09/15/2014 CrossFit Pintados Power Snatch 5 min AMRAP

Power Snatch (Advanced: 42.5kg, Intermediate*: 30kg, Novice: 20kg)		 30 reps
Workout Scaled
Willia Kristine Cabatingan 08/27/2014 CrossFit Pintados Wall Balls 5 min AMRAP

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

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 50 100 reps (basically 10-20 per minute!)		 62 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 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 08/12/2014 CrossFit Pintados Filthy Fifty 50 Box jumps (Advanced*: 24, Intermediate:20 , Novice:12 )

50 Jumping pull-ups,

50 Kettlebell swings (Advanced: 35lbs, Intermediate*: 26lbs, Novice: 18lbs)

Walking Lunge 50 steps,

50 Knees to elbows,

50 Push press (Advanced*: 45lbs, Intermediate: 33lbs, Novice: 20lbs)

50 Hip extensions,

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

50 Burpees,

50 Double unders.

*Womens Rx

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.

Scaling Guide: 35 minute cut off (see below or scale accordingly).		 22m 08s
Workout Scaled
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 09/22/2014 CrossFit Pintados Stoli on the Rocks 6 min AMRAP

15 American height kettlebell swings (Advanced: 24kg, Intermediate*: 16kg, Novice: 12kg)

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2 4 rounds		 2 rounds 15 reps
Performed as RX
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 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 09/16/2014 CrossFit Pintados Swallow my Pride 6 min AMRAP

6 kipping pull ups (reminder: butterfly pull ups ARE kipping pull ups as well).

6 push ups

6 Russian kettlebell swings (Advanced: 32kg, Intermediate*: 24kg, Novice: 16kg)

6 goblet squats (same)

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 4 8 rounds		 3 rounds 0 reps
Workout Scaled
Willia Kristine Cabatingan 09/02/2014 CrossFit Pintados Hot Steel 6 min AMRAP

7 front squats (Advanced: 60 kg, Intermediate*: 37.5kg, Novice: 25kg)

2 shuttle runs, 30(out and back), 60 out and back = 1 rep

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 2.5 5 rounds		 3 rounds 7 reps
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 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 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 07/24/2014 CrossFit Pintados Burning Down the House 7 min AMRAP

10 chest to bar pull-ups (Advanced: 10 reps, Intermediate*: 5 reps, Novice: 5 band assisted)

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

200m run

*Womens As Prescribed weights and reps (Rx)

Scaling Guide: 3 5 rounds		 2 rounds 0 reps
Workout Scaled
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