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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 01/30/2017 Vintage CrossFit None 4 rounds for reps
Bike 20/14 Cal (Scale to 15/10 Cal)
Max double unders in remaining time
Rest 2:00		 291 reps
Performed as RX
Sebastian Arango 01/30/2017 Vintage CrossFit None 12-9-6-3
Shoulder to Overhead 185/125
8-6-4-2
Bar Muscle Ups		 6m 47s
Workout Scaled
Sebastian Arango 01/28/2017 Vintage CrossFit None Row 10K 43m 41s
Performed as RX
Sebastian Arango 01/26/2017 Vintage CrossFit None 12 minutes to build to a heavy power clean + push/power jerk 225 lbs
Performed as RX
Sebastian Arango 01/26/2017 Vintage CrossFit None Bike 20/15 Cal
20 Clean and Jerks, 165/110
Bike 20/15 Cal		 5m 53s
Performed as RX
Sebastian Arango 01/25/2017 Vintage 12-12-12 None 9 min AMRAP
6 squat cleans 115#
3 push press 115#		 7 rounds 1 reps
Performed as RX
Sebastian Arango 01/25/2017 Vintage 12-12-12 None 4 RFT
20 dumbbell snatches (10R-10L) 55#
100 me run		 9m 46s
Performed as RX
Sebastian Arango 01/24/2017 Vintage CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 25m 46s
Performed as RX
Sebastian Arango 01/20/2017 Vintage CrossFit None Back Squat 5x5 245 lbs
Performed as RX
Sebastian Arango 01/20/2017 Vintage CrossFit None AMRAP 10
15 Bar Facing Burpees
10 Power Snatch 95/65
5 Bar Muscle Ups		 3 rounds 15 reps
Performed as RX
Sebastian Arango 01/18/2017 Vintage CrossFit None For time
Bike 40/25 Cal
4 Rope Climbs
Rest 4:00
Bike 30/20 Cal
3 Rope Climbs
Rest 2:00
Bike 20/15 Cal
2 Rope Climbs		 13m 04s
Performed as RX
Sebastian Arango 01/17/2017 Vintage CrossFit None Conditioning/Strength
Ski 250m/200m
10 Deadlifts (Touch and go)
Suggest using 60-70% of 3RM established on 12/30/2016
Rest 2-3 minutes between rounds		 235 lbs
Performed as RX
Sebastian Arango 01/17/2017 Vintage CrossFit None 7 rounds for time of
9 Pullups (Advanced C2B)
7 Push Press 115/75		 9m 09s
Performed as RX
Sebastian Arango 01/16/2017 Vintage CrossFit None 5 rounds
Run 200m
6-10 Ring Dips (Advanced 3-6 Ring Muscle Ups in one set or 1-2 single muscle ups)
Rest :60		 16 reps
Performed as RX
Sebastian Arango 01/16/2017 Vintage CrossFit None 3 rounds for time of:
60 Double Unders
30 Wall Balls (scale to 20)
15 Hang Power Cleans 135/95 (Advanced 155/105)		 13m 24s
Performed as RX
Sebastian Arango 01/14/2017 2017 Wicked Winter Showdown JACKI3 For time (17 minute time cap)
Athlete 1
Row 500/400m
25 Thrusters, 45/35
25 Kettlebell Swings, 53/35
Athlete 2
Row 500/400m
20 Thrusters, 75/55
20 Pullups
Athlete 3
Row 500/400m
15 Thrusters, 95/65
15 Chest to Bar Pullups
Athlete 1
Row 500/400m
25 Thrusters, 45/35
25 Kettlebell Swings, 53/35
Athlete 2
Row 500/400m
20 Thrusters, 75/55
20 Pullups
Athlete 3
Row 500/400m
15 Thrusters, 95/65
15 Chest to Bar Pullups

The next athlete can start rowing as soon as the previous athlete has finished and the rower computer is reset to zero. The athlete cannot advance off the rower until the previous athlete has finished their thrusters and KBS/pullups and then tagged the athlete finishing the row. 		14m 41s
Performed as RX
Sebastian Arango 01/14/2017 2017 Wicked Winter Showdown Push & Press AMRAP 5
6 sled push (10 meters, 45#/empty)
30 Bench Press (135#/65#)

Teams can split reps any way. One person works at a time.		 3 rounds 4 reps
Performed as RX
Sebastian Arango 01/14/2017 2017 Wicked Winter Showdown Snatch Ladder 3-Position Ladder
7 Barbells, one each minute (within a 50-second lifting window)
Snatch from floor, snatch from hang below the knee, snatch from hang above the knee

Men: 95/115/135/155/175/185/195
Women: 55/70/85/95/105/115/125

Each weight completed counts as a full round. Athletes get credit for the furthest rep they reach at a given weight if they do not complete the complex. 		9 rounds 1 reps
Performed as RX
Sebastian Arango 01/14/2017 2017 Wicked Winter Showdown Ski Lift - Round 1 One round each, as a relay
Round 1 (8 minute cap)
Ski 10/7 Cal
7 Over plate Burpees (2x45s)
Bike 10/7 Cal
7 Over plate Burpees (2x45s)		 5m 2s
Performed as RX
Sebastian Arango 01/14/2017 2017 Wicked Winter Showdown Ski Lift - Round 2 Round 2 (Top 12 teams) (11 minute cap)
Ski 13/9 Cal
9 Over plate Burpees (3x45s)
Bike 13/9 Cal
9 Over plate Burpees (3x45s)		 7m 7s
Performed as RX
Sebastian Arango 01/11/2017 Vintage CrossFit None 4 rounds
Ski 15/12 Cal
10 Push Jerks
Rest 2:00 or more based on class size		 115 lbs
Performed as RX
Sebastian Arango 01/11/2017 Vintage CrossFit None AMRAP 10
15 Wall Balls
3 Unbroken Deadlifts (athlete's choice of weight)
5 Strict Ring Dips with ring turn out at the top (scale to ring push up with ring turn-out or :15 ring push up plank hold)		 6 rounds 12 reps
Performed as RX
Sebastian Arango 01/10/2017 Vintage CrossFit None Conditioning/Strength
4 sets
Sprint 200m
7 Deadlifts + 5 Hang Power Cleans + 3 Front Squats (unbroken complex using the hook grip)
Rest :90
Similar to Monday, focus on performing the power cleans to proper jump and landing positions.		 135-135-155-165 lbs
Performed as RX
Sebastian Arango 01/10/2017 Vintage CrossFit None 5 RFT (cap 10 minutes)
12 Burpees
35 Double Unders
Advanced (15 Burpees + 50 DU)		 7m 46s
Performed as RX
Sebastian Arango 01/10/2017 Vintage CrossFit None 5 RFT (cap 10 minutes)
12 Burpees
35 Double Unders
Advanced (15 Burpees + 50 DU)		 7m 46s
Performed as RX
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