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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 08/03/2019 Vintage CrossFit Luce Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats		 45m 59s
Performed as RX
Sebastian Arango 07/31/2019 Vintage CrossFit None Push Press
4x2 @ 90%		 165-175-185-205 lbs
Performed as RX
Sebastian Arango 07/30/2019 Vintage CrossFit None Back Squat
0:00 - 10:00
Work up to a heavy single
10:00 - 22:00
5x3 @ 85%
 325 lbs
275-275-275-285-285 lbs
Performed as RX
Sebastian Arango 07/30/2019 Vintage CrossFit None In teams of 2, Max distance row in 10 Minutes.
2,939 m
Performed as RX
Sebastian Arango 07/29/2019 Vintage CrossFit None AMRAP 10 Minutes
Run 200m
4 Ring Muscle Ups

Beginner: 4 Burpee Pull Ups
Intermediate: 4 Burpees + 4 Ring Dips
Advanced: Rx
 6 rounds 200 reps
Performed as RX
Sebastian Arango 07/24/2019 Vintage CrossFit None Split Jerk
7x2 75-85%
 165 lbs
Performed as RX
Sebastian Arango 07/24/2019 Vintage CrossFit None AMRAP 4:00 x 3
50' Dumbbell Front Rack Lunges 50/35s
15 Push Ups
15 Box Jump Overs 24/20"
Rest 2:00

Continue where you leave off after each rest

Beginner: 30/15s; 10 Banded Push Ups; Box Step Overs
Intermediate: 40/25s; 10 Perfect Push Ups
Advanced: Rx		 6 rounds 0 reps
Performed as RX
Sebastian Arango 07/23/2019 Vintage CrossFit None 4 Rounds
6 Push Jerk 155/105lbs
12 Handstand Push Ups
6 Push Jerk
Rest :90

Beginner: 95/55; Perfect Push Ups
Intermediate: 125/80; 6-8 Kipping HSPU
Advanced: Rx		 13m 29s
Workout Scaled
Sebastian Arango 07/23/2019 Vintage CrossFit None Back Squat
8x3 @ 62.5%		 215 lbs
Performed as RX
Sebastian Arango 07/22/2019 Vintage CrossFit None Snatch
7x1 @ 82.5-92.5%		 135-135-145-145-150-155-165 lbs
Performed as RX
Sebastian Arango 07/22/2019 Vintage CrossFit None AMRAP 6 Minutes
Row 750/650m
Max Rope Climbs in remaining time

Rowing time cap: 3:30, scale distance if needed

Beginner: Floor to standing rope pulls
Intermediate: 10' Rope Climbs
Advanced: Rx		 9 reps
Performed as RX
Sebastian Arango 07/14/2019 Vintage CrossFit None 4 rounds for time of:
5 Burpee Bar Muscle Ups
15 Slam Balls 50/30
200m run		 12m 17s
Performed as RX
Sebastian Arango 07/11/2019 Vintage CrossFit None Squat Clean
6x3 @ 70-75%
 205-205-205-205-210-210-215 lbs
Performed as RX
Sebastian Arango 07/11/2019 Vintage CrossFit None AMRAP 3:00 x 3
Row 500/450m
Max Dumbbell Thrusters 50/35s
Rest 3:00

Scale rowing distance so you can complete it in under 2:00 every round!

Beginner: 30/15
Intermediate: 40/25		 42 reps
Performed as RX
Sebastian Arango 07/10/2019 Vintage CrossFit None Split Jerk
6x3 70-80%		 170-175-175-180-180-185 lbs
Performed as RX
Sebastian Arango 07/09/2019 Vintage CrossFit Grace 135 pound Clean and Jerk, 30 reps 2m 43s
Performed as RX
Sebastian Arango 07/09/2019 Vintage CrossFit None Back Squat
8x3 @ 60%

Strength is created through force production. Move the lighter barbell with SPEED and reap the benefits.		 210 lbs
Performed as RX
Sebastian Arango 07/07/2019 Vintage CrossFit Endurance Bench Mark For time:
400 m run
20 burpee
400 m run
30 sit ups
400 m run
40 wall balls
400 m run
30 push ups
400 m run
20 Lunges with 		17m 42s
Performed as RX
Sebastian Arango 07/04/2019 Vintage CrossFit Andy For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.		 51m 12s
Performed as RX
Sebastian Arango 07/02/2019 Vintage CrossFit None Back Squat
From 0:00 - 10:00
Work up to a heavy single, around 90%

From 10:00 - 20:00
5x3 @ 80% (1RM)		 275 lbs
Performed as RX
Sebastian Arango 07/02/2019 Vintage CrossFit None 5 Rounds
6 Deadlift 255/175lbs
9 Box Jump Overs 24/20"
12 Pull Ups

Time cap: 15 minutes

Beginner: 155/85; 20/16"; 6 Banded Strict Pull Ups
Intermediate: 205/145; 9 Pull Ups
Advanced: Rx		 6m 23s
Performed as RX
Sebastian Arango 06/27/2019 Vintage CrossFit None Front Squat 1RM 295 lbs
Performed as RX
Sebastian Arango 06/26/2019 Vintage CrossFit None Every :90 until failure
1 Squat Clean 185/125lbs*

*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight. 		185-195-205-215-225-235-245-255-265-275 lbs
Performed as RX
Sebastian Arango 06/20/2019 Vintage CrossFit None Hang Squat Clean 2RM 245 lbs
Performed as RX
Sebastian Arango 06/20/2019 Vintage CrossFit None For Calories
4:00 on, 4:00 off
3:00 on, 3:00 off
2:00 on, 2:00 off
1:00 on

Max Calories on Rower
Score is total Calories
 213 reps
Performed as RX
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