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Athlete
Date
Location
Workout Name
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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