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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 03/13/2017 Vintage CrossFit None Deadlift 5-5-5-5-5 225-255-275-295-315 lbs
Performed as RX
Sebastian Arango 03/13/2017 Vintage CrossFit J.T. 21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups		 19m 09s
Performed as RX
Sebastian Arango 03/10/2017 Vintage CrossFit CrossFit Open 17.3 Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

*If all reps are completed, time cap extends by 4 minutes.		 58 reps
Performed as RX
Sebastian Arango 03/01/2017 CrossFit Roca None 1500 m run
100 DUs
50 wall balls @25#
100 DUs
1500 m run		 22m 14s
Performed as RX
Sebastian Arango 02/28/2017 Vintage CrossFit None For time
25/18 Calorie Row
25/18 Calorie Bike
5 Rounds of Chest to Bar Cindy (5 C2B Pullups, 10 Push Ups, 15 Squats)
20/14 Calorie Row
20/14 Calorie Bike
4 Rounds of Chest to Bar Cindy
15/10 Calorie Row
15/10 Calorie Bike
3 Rounds of Chest to Bar Cindy
10/7 Calorie Row
10/7 Calorie Bike
2 Rounds of Chest to Bar Cindy
5/3 Calorie Row
5/3 Calorie Bike
1 Round of Chest to Bar Cindy		 34m 20s
Performed as RX
Sebastian Arango 02/27/2017 Vintage CrossFit None Every 2 minutes for 5 rounds
5 Touch and Go Squat Clean Thrusters
Adjust weights between rounds as needed		 95-115-135-135 lbs
Performed as RX
Sebastian Arango 02/27/2017 Vintage CrossFit CrossFit.com 2/26/2017 AMRAP 12
3 Rope Climbs
12 Push Press, 135/95
50 Double Unders		 3 rounds 7 reps
Performed as RX
Sebastian Arango 02/26/2017 Vintage CrossFit CrossFit Open 17.1 For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes		 19m 52s
Performed as RX
Sebastian Arango 02/25/2017 Vintage CrossFit None In remaining time after completing the Row, build in weight in a 3-rep hang squat clean. Men start at either 135 or 95 and women start at either 85 or 55. Each partner performs their 3 hang squat cleans then add 10/5 lbs. Continue adding weight in this pattern until time elapses or partners reach failure.

QuickFit
Instead of the 3-rep hang clean, perform 100 sit-ups then 50 frog-kicks then super man holds for remaining time, switch partners whenever 		185 lbs
Performed as RX
Sebastian Arango 02/25/2017 Vintage CrossFit None In 25 minutes
With a partner
Row 5000m/4000m switching every 500m/400m
Partner performs 200m sandbag carry while partner rows		 17m 58s
Performed as RX
Sebastian Arango 02/22/2017 Vintage CrossFit None 3 rounds
21 steps front rack lunge
15 chest to bar pull-ups
9 clean and jerks 155/105

Beginner: 30/20 sandbag
Intermediate: 50/30 sandbag
Advanced: 70/50 DBall		 13m 16s
Performed as RX
Sebastian Arango 02/21/2017 Vintage CrossFit None Ring Pulling Strength
Beginner: EMOM 6: Hinge Rows (more reps than 2/8/2017
Intermediate: 4 rounds of 4 ring hollow swings + 3 hips to ring skip + 2 strict ring pull-ups
Advanced: 4 rounds of Ski 12/8 Cal immediately into max rep set of muscle ups. Rest :60		 12 reps
Performed as RX
Sebastian Arango 02/21/2017 Vintage CrossFit None AMRAP 15
30 Wall Balls
60 Double Unders
Rest :60		 4 rounds 21 reps
Performed as RX
Sebastian Arango 02/20/2017 Vintage CrossFit None Front Squat 4-4-4-4
200m recovery run after each round
 185 lbs
Performed as RX
Sebastian Arango 02/20/2017 Vintage CrossFit None AMRAP 12
Bike 15/12 Cal
12 Toes to Bar
9 Thrusters 115/75
6 Dumbbell Power Snatch, each arm, not alternating, 50/35		 3 rounds 15 reps
Performed as RX
Sebastian Arango 02/17/2017 Vintage CrossFit The Ben Bergeron AMRAP 20
50 Wall Ball (20,14#)
50 Double Unders
40 Box Jumps (24,20#)
40 Toes to Bar
30 CTB Pull-Ups
30 Burpees
20 Cleans (145,100#)
20 Jerks (145,100#)
10 Snatches (145,100#)
10 Muscle Ups		 255 reps
Performed as RX
Sebastian Arango 02/15/2017 CrossFit SET None 14 min AMRAP
15 wall balls
10 T2B
5 power cleans 135#		 5 rounds 20 reps
Performed as RX
Sebastian Arango 02/13/2017 CrossFit 644 CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk		 16 rounds 0 reps
Performed as RX
Sebastian Arango 02/13/2017 CrossFit 644 CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach		 86 reps
Performed as RX
Sebastian Arango 02/10/2017 Vintage CrossFit CrossFit Open 14.4 Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups		 0 rounds 184 reps
Performed as RX
Sebastian Arango 02/09/2017 Vintage CrossFit None AMRAP 9
150 double unders
40 overhead squats, 45/35
100 double unders
30 overhead squats, 95/65
50 double unders
Max reps overhead squats, 135/85		 296 reps
Performed as RX
Sebastian Arango 02/02/2017 Vintage CrossFit None 3 rounds
Ski 15/10 Calories
Unbroken Kettlebell Swings
Rest 3:00
Beginner: 15 Kettlebell Swings
Intermediate: 20 Kettlebell Swings
Advanced: 30 Kettlebell Swings		 90 reps
Performed as RX
Sebastian Arango 02/02/2017 Vintage CrossFit None 30-20-10 reps for time of:
Pullups (Advanced Chest to Bar)
60m-40m-20m sandbag front rack walking lunge (20m = 1 gym length)
Row 500m after each round		 16m 58s
Performed as RX
Sebastian Arango 02/01/2017 Vintage CrossFit None 12 minutes to build to a heavy complex:
1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat		 125 lbs
Performed as RX
Sebastian Arango 02/01/2017 Vintage CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 20m 02s
Performed as RX
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