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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 05/01/2017 Vintage CrossFit None 5 RFT
50 Handstand Walk
20 second L-Sit (Paralletes or boxes)
10 Back Squats 185/125 (use a rack if needed)		 21m 55s
Performed as RX
Sebastian Arango 04/25/2017 Vintage CrossFit None 12 Minutes to practice/build to a heavy squat clean 265 lbs
Performed as RX
Sebastian Arango 04/25/2017 Vintage CrossFit CrossFit Open 16.2 Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.		 174 reps
Performed as RX
Sebastian Arango 04/24/2017 Vintage CrossFit None For time:
100 dumbbell snatches, 50/35 lb.
80-calorie row
60 burpees
40 muscle-ups
Time cap: 20 minutes		 232 reps
Performed as RX
Sebastian Arango 04/21/2017 Vintage CrossFit Liam For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate

Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.		 44m 23s
Performed as RX
Sebastian Arango 04/20/2017 Vintage CrossFit None 3 RFT
21 Bar Facing Burpees
18 Deadlifts, 225/155
15/10 Calorie Bike		 15m 33s
Workout Scaled
Sebastian Arango 04/19/2017 Vintage CrossFit None 3x12 alternating back rack step back lunge
then
3x4 strict shoulder press		 125-145-165-95-125-130 lbs
Performed as RX
Sebastian Arango 04/17/2017 Vintage CrossFit None Build to a heavy 1-rep Power Snatch 180 lbs
Performed as RX
Sebastian Arango 04/12/2017 Vintage CrossFit None 3 Rounds for time of:
Ski 20/15 Calories
40 Wall Balls
800m Run		 25m 22s
Performed as RX
Sebastian Arango 04/11/2017 Vintage CrossFit None AMRAP 20
Double Unders (Beginner: 30, Intermediate: 60, Advanced: 90)
25/18 Calorie Bike
20 Alternating Dumbbell Snatch, 50/35
15 GHD Sit Ups or V-Ups		 3 rounds 78 reps
Performed as RX
Sebastian Arango 04/10/2017 Vintage CrossFit None Back Squat 2-2-2-2-2-2-2 265-265-265-265-265-265-275 lbs
Performed as RX
Sebastian Arango 04/09/2017 Vintage CrossFit None Run 0.75 mile
20 hills
Run 0.75 mile		 27m 13s
Performed as RX
Sebastian Arango 04/06/2017 Vintage CrossFit None Split Jerk 1-1-1-1-1 235 lbs
Performed as RX
Sebastian Arango 04/04/2017 Vintage CrossFit None 3 RFT
15 Burpee Box Jump Overs 24/20"
12 Power Cleans, 185/125
9 Ring Muscle Ups

Scale Ring Muscle Ups to 15 Chest to Bar Pullups or 18 Pull Ups		 23m 58s
Performed as RX
Sebastian Arango 04/03/2017 Vintage CrossFit None Front Squat 5-5
Front Squat 3-3
Front Squat 1-1-1		 185-185-235-235-235-255-275 lbs
Performed as RX
Sebastian Arango 04/03/2017 Vintage CrossFit None 4 Rounds for time of:
15 Ring Dips/Bench Press
30 Sit Ups
400m Run		 15m 04s
Performed as RX
Sebastian Arango 04/02/2017 Vintage CrossFit None Unbroken Strict Pull Ups 13 reps
Performed as RX
Sebastian Arango 03/24/2017 Vintage CrossFit CrossFit Open 17.5 10 rounds for time of:
9 thrusters, 95 lb.
35 double-unders		 15m 27s
Performed as RX
Sebastian Arango 03/21/2017 Vintage CrossFit None Overhead Squat 3-3-3 115 lbs
Performed as RX
Sebastian Arango 03/21/2017 Vintage CrossFit None 3 RFT
3 strict bar MU
15' HS walk
20 ball wall @ 30 lbs
40 DUs		 12m 33s
Performed as RX
Sebastian Arango 03/20/2017 Vintage CrossFit CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.		 81 reps
Performed as RX
Sebastian Arango 03/17/2017 Vintage CrossFit CrossFit Open 17.4 Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups		 178 reps
Performed as RX
Sebastian Arango 03/16/2017 Vintage CrossFit None Every 6 minutes for 4 rounds (24 min total)
Bike 1000m
25 Kettlebell Swings, 53/35
15 Pullups
5 Thrusters, 135/85		 17m 48s
Performed as RX
Sebastian Arango 03/14/2017 Vintage CrossFit None AMRAP 15
5 Calorie Row
5 Wall Balls
10 Double Unders
10 Calorie Row
10 Wall Balls
20 Double Unders
15+15+30
20+20+40
Continue in this pattern for 15 minutes		 5 rounds 57 reps
Performed as RX
Sebastian Arango 03/14/2017 Vintage CrossFit None 5 rounds
5 Tall Box Jumps
:20 Hang from pullup bar (Advanced: :15 Chin Over Bar Pullup hang)
Rest ~1:00

Record box height in inches		 48 in
Performed as RX
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