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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 04/09/2018 Vintage CrossFit None 4 Rounds, Alternating with a Partner
25/18 Calorie Row
Run 400m

Beginner: 18/12 Calorie Row (intensity over volume!)		 23m 41s
Performed as RX
Sebastian Arango 04/08/2018 Vintage CrossFit None 3 sets of 10 alternating dumbbell curls (5 per arm) + 10 arnold presses 30 lbs
Performed as RX
Sebastian Arango 04/08/2018 Vintage CrossFit None AMRAP 4:
21/15 Calorie Assault Bike
21 Toes to Bar
21 Front Squats (115/80)
rest 4 minutes
AMRAP 4:
15/12 Calorie Assault Bike
15 Toes to Bar
15 Front Squats (135/95)
rest 4 minutes
AMRAP 4:
9/6 Calorie Assault Bike
9 Toes to Bar
9 Front Squats (155/105)		 198 reps
Performed as RX
Sebastian Arango 04/06/2018 Vintage CrossFit None Front Squat 3RM 270 lbs
Performed as RX
Sebastian Arango 04/05/2018 Vintage CrossFit None Power Clean 1RM 265 lbs
Performed as RX
Sebastian Arango 04/03/2018 Vintage CrossFit None 1RM Snatch 185 lbs
Performed as RX
Sebastian Arango 04/03/2018 Vintage CrossFit None 2 Rounds
20 Burpee Box Jump Overs 24/20"
20 Single Arm Dumbbell Hang Clean and Jerks 50/35lbs
20 Handstand Push Ups

Time cap: 15:00

Beginner: Burpee Box Step Overs 20/16""; 35/20#; Accumulate 1:00 in Handstand Hold or 4 Wall Walks
Intermediate: 20/16"; 12 HSPU and/or reduced ROM
Advanced: Rx		 15m 07s
Performed as RX
Sebastian Arango 04/02/2018 Vintage CrossFit None Deadlift 5RM 365 lbs
Performed as RX
Sebastian Arango 04/02/2018 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 22m 22s
Performed as RX
Sebastian Arango 03/28/2018 Vintage CrossFit None Pause Front Squat
3x3		 195-215-235 lbs
Performed as RX
Sebastian Arango 03/28/2018 Vintage CrossFit Coe "Coe"
10 Rounds
10 Thrusters 95/65lbs
10 Ring Pushups

Time Cap: 20 minutes

Beginner: 6 Thrusters; 6 Push Ups or Box Push Ups
Intermediate: 10 Thrusters, 75/50#; 6 Ring Push Ups
Advanced: Rx		 18m 35s
Performed as RX
Sebastian Arango 03/27/2018 Vintage CrossFit None Push Press 3-3-3-3-3 155-175-185-185-185 lbs
Performed as RX
Sebastian Arango 03/27/2018 Vintage CrossFit None For Time
200m Run
5 Bar Muscle Ups
10 Single Arm Dumbbell Push Press 50/35
15 Chest to Bar Pullups
20 Single Arm Dumbbell Push Press
25 Pullups
30 Single Arm Dumbbell Push Press
200m Run

Time Cap: 15 minutes

Beginner: 5 Strict Pull Ups; 15 Banded Pull Ups; 25 Ring Rows; 30/15#
Intermediate: 5 Chest to Bar Pull Ups; 15 Pull Ups; 25 Ring Rows; 40/25#
Advanced: Rx
Competitor: 10 Bar MU; 20 C2B; 30 Pull Ups		 10m 22s
Performed as RX
Sebastian Arango 03/19/2018 Vintage CrossFit None AMRAP 10:00
2 Power Cleans 195/125lbs
8 Box Jump Over 24/20"
12/8 Calorie Row

Target: 4+ rounds for everyone, 5+ for advanced.

Beginner: 115/75; 20/16" Box Jump Overs
Intermediate: 155/105
Advanced: Rx		 5 rounds 7 reps
Performed as RX
Sebastian Arango 03/16/2018 Vintage CrossFit CrossFit Open 18.4 For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.		 9m 00s
Performed as RX
Sebastian Arango 03/09/2018 Vintage CrossFit CrossFit Open 18.3 2 rounds for time of:
100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches

Time cap: 14 minutes		 462 reps
Performed as RX
Sebastian Arango 03/07/2018 Vintage CrossFit None SPLIT Jerk 3-3-3-3-3
Sets 3 & 4 should be heavy. Lower the weight to moderate for 5th set. 		165-175-195-195-175 lbs
Performed as RX
Sebastian Arango 03/07/2018 Vintage CrossFit None For time
150 Wall Balls
*On the minute starting at 1:00 perform 4 Burpees*

Time cap: 20:00

Beginner: 120 Wall Balls, 14/10# to 10/9'; 2 Burpees
Intermediate: 3 Burpees
Advanced: Rx		 12m 23s
Performed as RX
Sebastian Arango 03/06/2018 Vintage CrossFit None Back Squat 3-3-3-3-3
(Start around 85%)		 255-265-275-285-295 lbs
Performed as RX
Sebastian Arango 03/06/2018 Vintage CrossFit None 10-8-6-4-2
Squat Snatch 95/65lbs
Bar Facing Burpees

Time cap: 8:00. The goal is unbroken snatches, so go light!

Beginner: 65/45
Intermediate: 85/55
Advanced: Rx
Competitor: 115/80		 6m 44s
Workout Scaled
Sebastian Arango 03/05/2018 Vintage CrossFit None Squat Snatch 6x2
Drop and Reset each rep
(Start around 85%)		 95-155 lbs
Performed as RX
Sebastian Arango 03/05/2018 Vintage CrossFit None AMRAP 12:00
Run 200m
12 KB Swings 53/35lbs
9 CTB Pull Ups

Push the pace on the runs and transitions.

Beginner: 35/18; 9 Banded Kipping Pull Ups
Intermediate: 44/26; 9 Chin over Bar Pull Ups or 3-5 Chest to Bar
Advanced: Rx		 5 rounds 203 reps
Performed as RX
Sebastian Arango 03/02/2018 Vintage CrossFit CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats
Bar-facing burpees		 6m 18s
Performed as RX
Sebastian Arango 03/02/2018 Vintage CrossFit CrossFit Open 18.2A Clean 1RM 264 lbs
Performed as RX
Sebastian Arango 02/23/2018 Vintage CrossFit CrossFit Open 18.1 Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14/12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell		 289 reps
Performed as RX
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