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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 05/09/2018 Vintage CrossFit None Back Squat 7-7-7 @ 70% 245 lbs
Performed as RX
Sebastian Arango 05/09/2018 Vintage CrossFit None 4 Rounds
75 Double Unders
15 HSPU
7 Squat Clean Thrusters 155/105lbs

Scale the volume to allow you to finish under 4 minutes per round. Handstand Push Ups should be completed in 3 sets or less per round so scale volume appropriately.

Beginner: 25 Penguin Jumps + 50 Singles; 15 Double Dumbbell Push Press or :60 Handstand Hold; 85/55#
Intermediate: 30-40 DU; 6-9 HSPU or Reduced ROM (Scale volume before scaling ROM!); 125/80#
Advanced: Rx		 22m 10s
Workout Scaled
Sebastian Arango 05/08/2018 Vintage CrossFit None Squat Clean
Every :30 for 6 Minutes
1 Rep at 75-80%

Compare to Tuesday, 4/24/2018		 205-205-205-205-215-215-215-215-225-225-225-225 lbs
Performed as RX
Sebastian Arango 05/08/2018 Vintage CrossFit None For Time
40 Toes to Bar
30 Front Rack Walking Lunge Steps 95/65lbs
20 Bar Muscle Ups
Run 800m

Time cap: 18 minutes

Beginner: 40 Frog Kicks; 65/35# Lunge; 20 Banded Strict Pull Ups
Intermediate: Rx/Rx/20 Chest to Bar Pull Ups in sets of 2+
Advanced: Rx		 10m 06s
Performed as RX
Sebastian Arango 05/07/2018 Vintage CrossFit None Zero Bounce Deadlift 4-4-4-4
@ 75-85% of 1RM		 315-325-335-345 lbs
Performed as RX
Sebastian Arango 05/07/2018 Vintage CrossFit None Teams of 3
6K Row
**Switch every 500m**

For today's workout, the goal needs to get people pushing their pace for all 4 500s. We want to avoid the "crash and burn" as well as the athletes who aim to pace too much. 		6m 29s
Performed as RX
Sebastian Arango 05/05/2018 Vintage CrossFit None AMRAP 5:
Buy-In: 600 Meter Run
12 Power Cleans (115/80)
24/18 Push Ups

Rest 3:00

AMRAP 5:
Buy-In: 400 Meter Run
9 Power Cleans(155/105)
18/12 Push Ups

Rest 3:00

AMRAP 5:
Buy-In: 200 Meter Run
6 Power Cleans(185/125)
12/6 Push Ups

Score is total power clean + push ups reps

QuickFit: 2x Russian Kettlebell Swings (24/18/12 reps); Box Push Ups
Beginner: Male: 75/95/115#, Female 45/60/75#; Box Push Ups
Intermediate: Male 95/115/135#, Female #55/70/85# 		161 reps
Performed as RX
Sebastian Arango 05/02/2018 Vintage CrossFit None Back Squat 2-2-2-2-2 @ 85%+ 275-285-295-295-305 lbs
Performed as RX
Sebastian Arango 05/02/2018 Vintage CrossFit None 10 Rounds
Run 100m
3 Squat Snatch at 70%

Power Snatch is acceptable if there are mobility issues but you should still focus on fast bar turnover and getting under the bar. 		11m 50s
Performed as RX
Sebastian Arango 05/01/2018 Vintage CrossFit None Power Clean to Push Jerk
Touch and Go
55

Heavier than Week 2 (Compare to 4/17/2018)		 160-160-175-180-185 lbs
Performed as RX
Sebastian Arango 05/01/2018 Vintage CrossFit None 15 Strict HSPU
30 Box Jump Overs 24/20
60 Wall Balls 20/14lbs
180 Double Unders

Cap: 15:00

Beginner: 5 Wall Walks or Accumulate :90 HS Hold; 20/16; 50 Wall Balls 14/10#; 180 Single Unders
Intermediate: Reduced ROM Strict HSPU; 100 Double Unders (if 100 takes over 3 minutes)
Advanced: Rx		 17m 13s
Performed as RX
Sebastian Arango 04/20/2018 Vintage CrossFit None Split Jerk
1-1-1-1-1-1-1
Build weight over sets		 155 lbs
Performed as RX
Sebastian Arango 04/20/2018 Vintage CrossFit None 4 Rounds
25 Pull Ups
25 OHS 75/55lbs
Rest :90 between efforts

Beginner: 12 Banded Pull Ups; 15 OHS @ 45/35#
Intermediate: 15-20 Pull Ups; 15-20 OHS @ 75/55#
Advanced: Rx		 18m 27s
Performed as RX
Sebastian Arango 04/18/2018 Vintage CrossFit None Back Squat 2-2-2-2-2 @ 85%+ 275-285-295-305-315 lbs
Performed as RX
Sebastian Arango 04/18/2018 Vintage CrossFit None 100 Air Squats
3 Rope Climbs
50 Box Jump Overs 24/20"
3 Rope Climbs

Time Cap: 12:00

Beginner: 70 Squats; 12 Strict Pull Ups; 30 Box Jump Overs, 20/16""
Intermediate: 10-12' Rope Climbs
Advanced: Rx		 7m 12s
Performed as RX
Sebastian Arango 04/17/2018 Vintage CrossFit None Power Clean to Push Jerk
Touch and Go
5x5		 155-155-155-165-175 lbs
Performed as RX
Sebastian Arango 04/17/2018 Vintage CrossFit None For Time
45 Pull Ups
45 Thrusters 95/65lbs
45/35 Calorie Row

Time cap: 10:00 (add one second per rep not completed)

Beginner: 30 Ring Rows; 30 Thrusters 75/45#
Intermediate: 35 Pull Ups & 35 Thrusters
Advanced: Rx		 10m 22s
Performed as RX
Sebastian Arango 04/16/2018 Vintage CrossFit None Zero Bounce Deadlift 5x3
@70-82.5% of 1RM
 325-335-345-355-365 lbs
Performed as RX
Sebastian Arango 04/16/2018 Vintage CrossFit None Every 4:00 for 20:00
Run 600m

Score is total running time		 9m 36s
Performed as RX
Sebastian Arango 04/11/2018 Vintage CrossFit None Back Squat 3-3-3-3-3 @ 80% 275-275-275-275-285 lbs
Performed as RX
Sebastian Arango 04/11/2018 Vintage CrossFit None 4 Rounds
Run 400m
10 T2B
15 KB Swings 53/35lbs

Beginner: 10 Hanging Knee Raises; 35/18#
Intermediate: 6 Toes to Bar (Quality movement over volume!)
Advanced: Rx		 11m 40s
Workout Scaled
Sebastian Arango 04/10/2018 Vintage CrossFit None Squat Clean
EMOM for 12 Minutes
1 Rep at 70-80%		 215-225-235 lbs
Performed as RX
Sebastian Arango 04/10/2018 Vintage CrossFit None For Time
100 Double Unders
27 Deadlifts 225/155lbs
21 Ring Dips
27 Box Jump Overs 30/24"
100 Double Unders

Time cap: 14 minutes

Beginner: 150 Single Unders; 155/95; 20/16"; Perfect Push Ups
Intermediate: 50 Double Unders; 185/125#; 24/20"; 12/8 Ring Dips (Quality ROM over volume!)
Advanced: Rx		 6m 59s
Performed as RX
Sebastian Arango 04/10/2018 Vintage CrossFit None Alternating EMOM for 12:00
1: 10 Kipping HSPU
2: 5 Strict HSPU (scale for 1 set)		 65 reps
Workout Scaled
Sebastian Arango 04/09/2018 Vintage CrossFit None Zero Bounce Deadlift 4x4
@70-80% of 1RM		 315-315-335-335 lbs
Performed as RX
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