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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 01/06/2017 Vintage CrossFit None From CrossFit Linchpin

For Time
5 Rounds of Cindy (5 Pullups, 10 Push Ups, 15 Squats)
3 Rounds of DT (12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks, 155/105)
1 Mile Run		 19m 57s
Performed as RX
Sebastian Arango 01/04/2017 Vintage CrossFit None AMRAP 7
2 Back Squats, 155/105 (from the floor) - advanced 185/125
2 Toes to Bar
4 Back Squats
4 Toes to Bar
6/6, 8/8, 10/10, etc		 86 reps
Performed as RX
Sebastian Arango 01/04/2017 Vintage CrossFit None Clean and Jerk
2 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
3 attempts at a heavy single over 90%		 190 lbs
Performed as RX
Sebastian Arango 01/03/2017 Vintage CrossFit None Squat Snatch
2 @ 65%
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
3 Attempts at a heavy rep over 90%		 75-95-105 lbs
Performed as RX
Sebastian Arango 01/03/2017 Vintage CrossFit None For time
150 Double Unders
75 Kettlebell Swings 53/35
50 Double Unders
25 Box Jump Overs 24/20"
10 Slam Ball Cleans, 100/70		 8m 54s
Performed as RX
Sebastian Arango 12/31/2016 Vintage CrossFit Hollywood Run 2 km
22 wall-ball shots, 30-lb. ball
22 muscle-ups
22 wall-ball shots, 30-lb. ball
22 power cleans, 185-lb.
22 wall-ball shots, 30-lb. ball
Run 2 km		 38m 18s
Performed as RX
Sebastian Arango 12/30/2016 Vintage CrossFit None Deadlift 3-3-3
Compare to 12/15/2016		 275-315-335 lbs
Performed as RX
Sebastian Arango 12/28/2016 Vintage CrossFit None 2 sets
5 Hip Squat Clean + 3 Split Jerks
Light or empty bar

Squat Clean + Jerk
2 @ 65% (Clean and Jerk, drop, clean and jerk)
2 @ 70%
2 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%		 75-95-115-125-135-145 lbs
Performed as RX
Sebastian Arango 12/28/2016 Vintage CrossFit None 21-18-15-12-9-6-3 Reps of:
Jumping Lunges (Advanced Pistols)
Deadlifts 95/65
Push Press 95/65		 15m 18s
Performed as RX
Sebastian Arango 12/28/2016 Vintage CrossFit None 21-18-15-12-9-6-3 Reps of:
Jumping Lunges (Advanced Pistols)
Deadlifts 95/65
Push Press 95/65		 15m 18s
Performed as RX
Sebastian Arango 12/26/2016 Vintage CrossFit Maupin 4 rounds for time of:
Run 800 meters
49 push-ups
49 sit-ups
49 squats		 42m 41s
Performed as RX
Sebastian Arango 12/15/2016 Vintage CrossFit None Deadlift 4-4-4-4 275-295-295-315 lbs
Performed as RX
Sebastian Arango 12/15/2016 Vintage CrossFit None AMRAP 12
Run 200m
12 Shoulder to Overhead, 95/65
6 Strict Pullups		 6 rounds 200 reps
Performed as RX
Sebastian Arango 12/14/2016 Vintage CrossFit None Squat Clean + Split Jerks
2x5 Hip Squat Clean with light or empty bar
then
Beginners: 5x3+1 (five sets of 3 squat cleans + 1 split jerk)
Intermediate+:
1x3+1 @ 60%
1x3+1 @ 65%
1x3+1 @ 70%
2x3+1 @ 75%		 135-145-155-165 lbs
Performed as RX
Sebastian Arango 12/13/2016 Vintage CrossFit None Squat Snatch
2x5 Snatch Balance with empty or light bar
then
Full Squat Snatch from the floor
Beginners: 5 sets of 4
Intermediate+:
1x4 @ 60%
1x4 @ 65%
1x4 @ 70%
2x4 @ 75%
Drop and reset between reps		 95 lbs
Performed as RX
Sebastian Arango 12/13/2016 Vintage CrossFit None AMRAP 15
Row 15/10 Cal
20 Push Ups
30 Squats		 6 rounds 6 reps
Performed as RX
Sebastian Arango 11/25/2016 Vintage CrossFit Jerry For time:
Run 1 mile
Row 2K
Run 1 mile		 22m 11s
Performed as RX
Sebastian Arango 11/23/2016 Vintage CrossFit None AMRAP 9
15 Pullups
12 Box Jumps, 24/20"
9 Deadlifts, 185/125
6 Hang Power Cleans, 185/125
3 Push Jerks, 185/125		 3 rounds 10 reps
Workout Scaled
Sebastian Arango 11/23/2016 Vintage CrossFit None 3 rounds for total reps
:60 burpees to 6" target
:60 rest		 60 reps
Performed as RX
Sebastian Arango 11/22/2016 Vintage CrossFit None Split Jerks
2 sets
3 jerk balance + 3 split jerks, light or empty bar
then
5 sets
3 split jerks, heavier than Thursday		 95-125-145 lbs
Performed as RX
Sebastian Arango 11/22/2016 Vintage CrossFit None For time
Row 1000m
then
5 rounds
20 Wall Balls
5 Ring Muscle Ups or 10 Ring Dips		 21m 23s
Performed as RX
Sebastian Arango 11/21/2016 Vintage CrossFit None Back Squat 5-5-5-5-5 @ 75-85% 1RM 235-235-235-245-255 lbs
Performed as RX
Sebastian Arango 11/21/2016 Vintage CrossFit None For time
Run 1200m
Bike 1200m/900m
40 Kettlebell Swings, 53/35
Run 600m
Bike 600m/450m
20 Kettlebell Swings		 13m 05s
Performed as RX
Sebastian Arango 11/20/2016 Vintage CrossFit None 30 min AMRAP
run 400m
20/15 cal row
20/15 cal assault bike
20 box jumps
But... if you run with a sandbag, no box jumps

Advanced: 50 min AMRAP		 4 rounds 200 reps
Performed as RX
Sebastian Arango 11/18/2016 Vintage CrossFit None 15-10-5 reps of:
Power Snatch 115/75
Overhead Squat 115/75
Burpee Box Jumps 24/20"		 14m 35s
Workout Scaled
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