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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 08/10/2017 Vintage CrossFit None 2016 Regionals Snatch Pyramid
10 Squat Snatch 135/95lbs
8 Squat Snatch 155/1055lbs
6 Squat Snatch 185/115lbs
4 Squat Snatch 205/135lbs
2 Squat Snatch 225/155lbs
11 Minute Cap

Scaling: Plan your weights to start around 50-60% 1RM and finish around 90%. 		25 reps
Workout Scaled
Sebastian Arango 08/10/2017 Vintage CrossFit CrossFit Open 16.3 Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.		 61 reps
Performed as RX
Sebastian Arango 08/09/2017 Vintage CrossFit None Bench Press 5RM 225 lbs
Performed as RX
Sebastian Arango 08/09/2017 Vintage CrossFit None 3 Rounds
Run 800m
15 Toes to Bar
10 Power Cleans 135/95lbs

Beginner: 600m run; 15 hanging knee raise; 95/65
Intermediate: 7-10 T2B
Advanced: Rx
Competitor: Unbroken T2B & PC		 18m 14s
Performed as RX
Sebastian Arango 08/08/2017 Vintage CrossFit None 3 Attempts at Max Rep Touch and Go Power Clean to Push Jerk
135/95lbs
Rest 3:00 between efforts
Scores is total reps across 3 sets		 28 reps
Performed as RX
Sebastian Arango 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 07s
Performed as RX
Sebastian Arango 08/02/2017 Vintage CrossFit None Power Snatch 1RM 190 lbs
Performed as RX
Sebastian Arango 08/02/2017 Vintage CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 2m 24s
Performed as RX
Sebastian Arango 08/01/2017 Vintage CrossFit None EMOM 6
1 set of toes to bar. Pick a number you can maintain unbroken but will challenge you to maintain the hollow swing and rhythm. The goal is to avoid losing your rhythm and doing double swings.

Record number of reps per minute		 8 reps
Performed as RX
Sebastian Arango 08/01/2017 Vintage CrossFit CrossFit.com 170724 AMRAP 7
50 Double Unders
10 Overhead Squats, 135/95

Beginner: 5 sets of 10 singles + 1 DU attempt; 65/45
Intermediate: 20-30 DU; 105/70
Advanced: Rx
 3 rounds 5 reps
Performed as RX
Sebastian Arango 07/31/2017 Vintage CrossFit None Front Squat 1RM 295 lbs
Performed as RX
Sebastian Arango 07/26/2017 Vintage CrossFit None Power Snatch
Every :45 for 8 rounds (6 minutes)
2 Power Snatch, heavier than last week
Beginner & Intermediate: Drop and reset between reps
Advanced: Touch & Go		 135-135-135-135-155-155-165 lbs
Performed as RX
Sebastian Arango 07/26/2017 Vintage CrossFit None EMOM 12
A) Bike 15/10 Cal
B) Row 15/10 Cal
C) 50 Double Unders

Beginner: 12/8 Cal; 5 sets of 10 single unders + 1 DU attempt
Intermediate: Rx; 25 Double Unders
Advanced: Rx		 320 reps
Performed as RX
Sebastian Arango 07/25/2017 Vintage CrossFit None AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Beginner: 135/95, 155/105, 175/115
Intermediate: 155/105, 185/125, 205/135
Advanced: Rx
Competitor: 225/155, 275/185, 315/215		 120 reps
Performed as RX
Sebastian Arango 07/24/2017 Vintage CrossFit None Front Squat 3-3-3-3-3
Heavier than last week (75%+)		 185-195-215-235-245 lbs
Performed as RX
Sebastian Arango 07/22/2017 Vintage CrossFit None AMRAP 20
5 Squat Cleans, 135/95
10/7 Cal Bike
30 Double Unders
Rest 1:00

Beginner/QuickFit: 5 Russian KB Swings + 5 Goblet Squats; 30 Single Unders
Intermediate: 105/70#; 10 Double Unders or DU attempts
Advanced: Rx
Competitor: 165/115		 8 rounds 0 reps
Performed as RX
Sebastian Arango 07/22/2017 Vintage CrossFit Nancy None 18m 30s
Performed as RX
Sebastian Arango 07/21/2017 Vintage CrossFit None Tempo Back Squats - 5 sets of 3 reps at 31x1 (3 seconds down, 1 second pause, fast up, 1 second pause at top)
Start at 50% of 1RM and build as appropriate		 155-165-175-175-185 lbs
Performed as RX
Sebastian Arango 07/21/2017 Vintage CrossFit None 3 RFT
Row 25/18 Cal
15 Pullups
20m D-Ball Carry (in front of body), 100/70

Beginner: 10 strict banded pullups; 50/30
Intermediate: 10 kipping pullups; 70/50
Advanced: Rx
Competitor: 25 Pullups		 10m 46s
Performed as RX
Sebastian Arango 07/19/2017 Vintage CrossFit None Power Snatch
EMOM 8
3 Power Snatch
Advanced: Touch & Go		 125-125-125-125-135-135-135-135 lbs
Performed as RX
Sebastian Arango 07/19/2017 Vintage CrossFit None 5 RFT
15 Deadlifts, 225/155
15 Toes to Bar
Rest 1:00

Beginner: 10 Deadlifts @ 135/95; 15 Hanging Knee Raise
Intermediate: 12 Deadlifts @ 185/125; 7-10 Toes to Bar
Advanced: 12 Deadlifts @ 225/155; Rx
Competitor: Rx		 15m 47s
Performed as RX
Sebastian Arango 07/18/2017 Vintage CrossFit None AMRAP 6
Partner 1: Bike 3 Cal, 1 Bar MU
Partner 2: Bike 3 Cal, 1 Bar MU
Partner 1: Bike 6 Cal, 2 Bar MU
Partner 2: Bike 6 Cal, 2 Bar MU
9+3 each, 12+4 each, etc		 5 rounds 18 reps
Performed as RX
Sebastian Arango 07/18/2017 Vintage CrossFit None CrossFit.com 170618
3 rounds for time of:
30 kettlebell swings, 53/35
20 triple-unders
Run 400 meters

Beginner: 21 KBS 35/18; 60 single unders
Intermediate: 44/26; 20 Double Unders
Advanced: Rx; 40 Double Unders
Competitor: Rx		 32m 45s
Performed as RX
Sebastian Arango 07/17/2017 Vintage CrossFit None Front Squat 5-5-5-5-5 185-185-195-205-215 lbs
Performed as RX
Sebastian Arango 07/17/2017 Vintage CrossFit None For time (10 Cap)
45 Shoulder to Overhead, 95/65
35 Burpee Box Jump Overs, 24/20"
25/20 Cal Bike

Beginner: 55/35; 25 burpee box step overs, 20/16"; 15/12 Cal
Intermediate: 75/55; Rx, Rx
Advanced+: Rx		 7m 07s
Performed as RX
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