Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 01/09/2018 Vintage CrossFit None Back Squat 5x5 at 90%
of last weeks 5RM		 265-265-275-275-280 lbs
Performed as RX
Sebastian Arango 01/09/2018 Vintage CrossFit None AMRAP 7 Minutes
7 Hang Power Cleans 135/95lbs
7 Handstand Push Ups


Both the HPC and HSPU should be 2 sets or less the whole time.


Beginner: 95/65; 7 Dumbbell Push Press or 2 Wall Walks
Intermediate: 115/75; Abmat HSPU
Advanced: Rx		 6 rounds 5 reps
Performed as RX
Sebastian Arango 01/08/2018 Vintage CrossFit None Power Clean Singles @75%+
Drop and Reset
3 rounds
2:00 on
3:00 off		 185-195-205 lbs
Performed as RX
Sebastian Arango 01/08/2018 Vintage CrossFit None 5 Rounds
15 Box Jump Overs 24/20"
15 Sumo Deadlift High Pulls 75/55lbs

This is a simple couplet so work on fast transitions between the two movements. Stay close to your box, no walking away from the box. The SDLHP should be unbroken the whole time.

Beginner: 10 Box Jump Overs at 20/16"; 45/35 (use 15# bar)
Intermediate/Advanced: Rx
Competitor: 95/65#		 6m 57s
Performed as RX
Sebastian Arango 01/06/2018 Vintage CrossFit None For Time
40 Wallballs 20/14lbs
120 Double Unders
10 Bar Muscle Ups
120 Double Unders
40 Wallballs

Time Cap: 15:00

Strict time cap on this WOD so athletes don't get stuck at the bar muscle ups. The Wall Balls should be 2 sets at most to start or scaled back to a lighter weight. Double Unders should not take more than 3:00 each time. If you're not through the Muscle Ups at the 10:00 you won't likely finish so be sure you scale appropriately.

QuickFit/Beginner: 30 reps 14/10# Wall Balls to 10/9' (emphasis on target height); 200 single unders or 100 penguin jumps; 15 strict chin ups (banded if needed) or ring rows
Intermediate: 60 Double Unders (if <20 unbroken); 20 Burpee Chest to Bar Pullups
Advanced: Rx
Competitor: 20 Bar Muscle Ups		 11m 21s
Performed as RX
Sebastian Arango 01/05/2018 Vintage CrossFit None Deadlift
9-9-9
*Heavier than week 1*
Compare to Thursday, December 14, 2017 		295-305-315 lbs
Performed as RX
Sebastian Arango 01/05/2018 Vintage CrossFit None 5 Rounds
Bike 2/1.5k or Row 750m
1 Max Set Strict Handstand Push Ups

The row should be performed at a medium tempo (2:30 - 3:00). Scale distance appropriately.

Beginner: Perfect Push Ups
Intermediate: Kipping Handstand Push Ups
Advanced: Strict Handstand Push Ups		 19 reps
Workout Scaled
Sebastian Arango 01/04/2018 Vintage CrossFit None Every :90 for 9 Minutes
2 Misfit Clean Complex 70%+ of 1RM
You can build throughout sets		 155 lbs
Performed as RX
Sebastian Arango 01/04/2018 Vintage CrossFit None 3 Rounds
2:00 Max Wallballs 20/14lbs
:60 Rest
2:00 Max Toes to Bar
:60 Rest


This WOD is unique, the goal should be repeatable sets if you are unable to do wall balls unbroken for the entire two minutes. For the Toes to bar, break them up early into manageable sets with a focus on minimizing rest between sets.


Beginner: 14/10# Wall Ball to 10/9' (emphasize staying consistent to target height!); Hanging Leg Raise to Hip level with focus on maintaining hollow swing rhythm
Intermediate/Advanced: Rx 		210 reps
Performed as RX
Sebastian Arango 01/04/2018 Vintage CrossFit None 500m-400m-300m-200m-100m Ski
25-20-15-10-5 Kettlebell Swings
25-20-15-10-5 Steps Walking Lunge with Kettlebell (Advanced: overhead)		 15m 38s
Performed as RX
Sebastian Arango 01/03/2018 Vintage CrossFit None Back Squat 5RM 290 lbs
Performed as RX
Sebastian Arango 01/03/2018 Vintage CrossFit None AMRAP 20 Minutes
12 Bar Facing Burpees
12 Power Snatch 75/55lbs
12 Pull Ups


Focus on steady movement and fast transitions. The goal is to keep your rounds near the same time the entire workout. The power snatch and pullups should be completed in 2-3 sets the whole time, no singles. Pick an appropriate weight and rep scheme.


Beginner: 45/35# (use 15# bar); 8 strict banded pullups in sets of 4
Intermediate: 8 pullups in sets of 2+ reps
Advanced: Rx
Competitor: 95/65; Chest to bar pullups
 6 rounds 21 reps
Performed as RX
Sebastian Arango 01/01/2018 Vintage CrossFit Riley For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you've got a weight vest or body armor, wear it.		 42m 49s
Performed as RX
Sebastian Arango 12/31/2017 Vintage CrossFit The Seven Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups		 45m 01s
Performed as RX
Sebastian Arango 12/30/2017 Vintage CrossFit None AMRAP 15
10 Clean and Jerks, 135/95
40 Double Unders
Heavy Sled Push (there and back driveway)

Beginner: 95/65; 60 Singles or 40 Penguin Jumps; 90/45#
Intermediate: 115/80; Rx; 135/70#
Advanced: 135/95; Rx; 180/90#		 4 rounds 0 reps
Performed as RX
Sebastian Arango 12/29/2017 Vintage CrossFit None Deadlift
15-15-15		 205-215-225 lbs
Performed as RX
Sebastian Arango 12/29/2017 Vintage CrossFit None AMRAP 3 Minutes x 3
Rest 2:00
7 Sumo Deadlift High Pull 135/95lbs
7 Lateral Burpees over the bar
7 Push Press

The Push Press should be Unbroken. Break up the SDLHP once necessary to maintain quick tempo. This should be a fast-paced sprint, every round, while maintaining proper positions. Don't game the first two intervals.

Beginner: 95/65
Intermediate: 115/80
Advanced: Rx

Score is total reps		 110 reps
Performed as RX
Sebastian Arango 12/28/2017 Vintage CrossFit None Every :90 for 9 Minutes
2 Misfit Snatch Complex 70%+ of 1RM
You can build throughout sets		 95 lbs
Performed as RX
Sebastian Arango 12/28/2017 Vintage CrossFit None 5 Rounds:
80 Dumbbell Front Rack Walking Lunge 50/35lbs
6 D-Ball Cleans 100/70lbs

Beginner/Intermediate: Scale weight as appropriate		 11m 05s
Performed as RX
Sebastian Arango 12/27/2017 Vintage CrossFit None Back Squat 5x5 at 90% of Last week's 5RM 255 lbs
Performed as RX
Sebastian Arango 12/27/2017 Vintage CrossFit None AMRAP 12 Minutes
20 Front Squats 135/95lbs
20 Box Jump Overs 24/20
20 Pull Ups

Beginner: 15 reps; 95/65; 20/16"; Banded Strict Pullups in sets of 5
Intermediate: 115/75; Rx; 15 pullups in sets of 3+ reps
Advanced: Rx		 3 rounds 0 reps
Performed as RX
Sebastian Arango 12/26/2017 Vintage CrossFit None Power Clean Singles @65-80%
Drop and Reset
4 Rounds
:90 on
2:30 off

Move well > Move heavy.		 58 reps
Performed as RX
Sebastian Arango 12/26/2017 Vintage CrossFit None AMRAP 15 Minutes
2 Rope Climbs
6 OHS 155/105lbs
12/9 Calorie Bike

The OHS should be heavy but unbroken.

Beginner: 1 30' Sled Pull; 85/55; 8/6 Calorie Bike
Intermediate: 115/80; Lower height rope climb
Advanced: Rx		 4 rounds 10 reps
Workout Scaled
Sebastian Arango 12/26/2017 Vintage CrossFit None AMRAP 7 Minutes
Toes to Bar
Max UB Sets of 7 Reps		 8 reps
Performed as RX
Sebastian Arango 12/22/2017 Vintage CrossFit None Push Jerk
5x5 @ 70%		 155-175-175-175-185 lbs
Performed as RX
Previous 1...91011121314151617...41Next