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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 09/18/2017 Vintage CrossFit None 6 Rounds
8 Thrusters 105/75lbs
8 Bar Facing Burpees

Beginner: 65/45
Intermediate: 85/60
Advanced: Rx

The thruster should be unbroken every round.		 10m 01s
Performed as RX
Sebastian Arango 09/18/2017 Vintage CrossFit None Back Squat
5x5 @80%		 260 lbs
Performed as RX
Sebastian Arango 09/16/2017 Vintage CrossFit None Every 3:00 for 7 Rounds:
400 Meter Run
12 Toes to Bar

Beginner: 6 Toes to Bar with focus on maintaining kip
Intermediate: 9Toes to Bar with focus on maintaining kip
Advanced: Rx		 76 reps
Performed as RX
Sebastian Arango 09/15/2017 Vintage CrossFit None Back Squat
3x3 @87.5%		 285 lbs
Performed as RX
Sebastian Arango 09/15/2017 Vintage CrossFit None AMRAP 20 Minutes
5 Squat Snatch 105/75lbs
10 Box Jump Overs 24/20""
15/10 Calorie Row

Beginner: Hang Squat Snatch 65/45; 16/12" Jumps to Plates
Intermediate: 85/60#
Advanced: Rx		 7 rounds 0 reps
Performed as RX
Sebastian Arango 09/14/2017 Vintage CrossFit None Pause Power Position (aka Hip Position) Squat Clean Warm Up
4x3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Squat Clean (above knee)
Every 2 Minutes for 12 Minutes
2 Reps @ 80%+
Jerk the last rep
NO FAILS		 195 lbs
Performed as RX
Sebastian Arango 09/14/2017 Vintage CrossFit None Run 400m x 4
Rest 3:00		 5m 26s
Performed as RX
Sebastian Arango 09/13/2017 Vintage CrossFit None Strict Press
2x10
then
1 Rep every :90 for 12 Minutes
AHAP		 145-145-145-145-145-145-145-145-150 lbs
Performed as RX
Sebastian Arango 09/13/2017 Vintage CrossFit None 3 Rounds
Run 600m
15 DB Snatch 50/35lbs
15 Push Ups		 10m 09s
Performed as RX
Sebastian Arango 09/13/2017 Vintage CrossFit None Row 150m x 6
Rest :60		 2m 41s
Performed as RX
Sebastian Arango 09/12/2017 Vintage CrossFit None Deadlift
3x3
As heavy as possible with total control back to the floor on all three reps
Compare to 8/22/2017		 365-375-385 lbs
Performed as RX
Sebastian Arango 09/12/2017 Vintage CrossFit None AMRAP 12 Minutes
Climb the Ladder
3 Sumo DLHP 75/55lbs
3 Pull Ups
30' HS Walk
6 Sumo DLHP
6 Pull Ups
30' HS Walk
9,9,30', etc.		 15 rounds 24 reps
Performed as RX
Sebastian Arango 09/11/2017 Vintage CrossFit None Back Squat
5x5 @77.5%		 250 lbs
Performed as RX
Sebastian Arango 09/11/2017 Vintage CrossFit None AMRAP 8 Minutes
4 Power Cleans 135/95lbs
2 Bar Muscle Ups

Beginner: 95/55; 2 Burpee Jumping Pullups (no bands)
Intermediate: 115/75; 2 Chest to Bar Pull Ups
Advanced: Rx		 12 rounds 2 reps
Performed as RX
Sebastian Arango 09/10/2017 Vintage CrossFit None 2K row x 2
3:00 rest in between		 15m 23s
Performed as RX
Sebastian Arango 09/05/2017 Vintage CrossFit None Back Squat 5x5 @ 75% 245 lbs
Performed as RX
Sebastian Arango 09/05/2017 Vintage CrossFit None AMRAP 3 Minutes x 4
Row 500/400m
Max Rep Clean and Jerk in remaining time 115/85lbs
Rest :60

Beginner: 300/250m Row; 75/45
Intermediate: 400/300m Row; 95/65
Advanced: Rx
Competitor: 135/95 (sub-3 minute "Grace" time)		 32 reps
Performed as RX
Sebastian Arango 09/04/2017 Vintage CrossFit Wes For time:
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
Then, run 800 meters with a 25-lb. plate		 33m 24s
Performed as RX
Sebastian Arango 09/03/2017 Vintage CrossFit None Bench Press
2x7 @ 75-80% 5RM
2x5 @ 85-90% 5RM
2x3 @ 95-100% 5RM		 205-215-225 lbs
Performed as RX
Sebastian Arango 09/02/2017 Vintage CrossFit None AMRAP 15
48 Double Unders
12 Steps Weighted Walking Lunge
12 Toes to Bar

Beginner/QuickFit: 75 Single Unders; 30/20# Sandbag or Ball; 12 Frog Kicks
Intermediate: 20-30 Double Unders; 60/40 Sandbag or 50/30 Ball; 6-8 Toes to Bar (2 sets or less)
Advanced: Rx; 100/70# ball; Rx		 6 rounds 0 reps
Performed as RX
Sebastian Arango 09/01/2017 Vintage CrossFit None Back Squat
4x4 @82.5%		 267 lbs
Performed as RX
Sebastian Arango 08/31/2017 Vintage CrossFit None Pause Power Position (aka Hip Position) Clean Warm Up
4x3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Squat Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
NO FAILS

Advanced: Jerk the final rep of each set		 185 lbs
Performed as RX
Sebastian Arango 08/31/2017 Vintage CrossFit None Teams of 3, Rotating every 25/20 Cals
Five Rounds each Bike 25/20 Cals

Beginner: 18/12 Cals

Target is <:90 per round		 15m 12s
Performed as RX
Sebastian Arango 08/31/2017 Vintage CrossFit None 4 Rounds for total time
Run 200m
15 American Kettlebell Swings
15 Goblet Squats
Ski 200m
*Rest 60s		 15m 47s
Performed as RX
Sebastian Arango 08/30/2017 Vintage CrossFit None Strict Press
2x10

then

2 Rep every 2:00
AHAP for 12:00		 135 lbs
Performed as RX
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