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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 11/17/2016 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 19 rounds 20 reps
Performed as RX
Sebastian Arango 11/15/2016 Vintage CrossFit None AMRAP 15
60 Double Unders
30 Wall Balls
15 Deadlifts 245/165		 2 rounds 95 reps
Performed as RX
Sebastian Arango 11/14/2016 Vintage CrossFit None With a partner
Row 1000m/800m each
Row 750/600m each
Row 500/400m each
Row 250/200m each		 17m 35s
Performed as RX
Sebastian Arango 11/11/2016 Vintage CrossFit Nutts For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate		 23m 25s
Performed as RX
Sebastian Arango 11/08/2016 Vintage CrossFit None Front Squat 3RM 245 lbs
Performed as RX
Sebastian Arango 11/08/2016 Vintage CrossFit None 15 minute cap - scale appropriately
Run 1 mile (3x600m loop)
15 Hang Power Cleans (175/115) Advanced 205/135
10 Muscle Ups (15 Strict Ring Dips)		 13m 30s
Performed as RX
Sebastian Arango 11/05/2016 Vintage CrossFit Marston Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees		 6 rounds 10 reps
Workout Scaled
Sebastian Arango 11/04/2016 Vintage CrossFit None EMOM 12, alternating
A) 6-12 Strict Ring Dips/Ring Pushups/Pushups
B) 6-12 Strict Pullups		 78 reps
Performed as RX
Sebastian Arango 11/04/2016 Vintage CrossFit None 3 RFT
10 Clean and Jerks, 155/105
50 Double Unders		 8m 18s
Performed as RX
Sebastian Arango 11/02/2016 Vintage CrossFit None Push Press
1x3 @ 80% of 1RM
1x3 @ 85% of 1RM
3x2 @ 85%+		 135-145-150-155 lbs
Performed as RX
Sebastian Arango 11/02/2016 Vintage CrossFit None For time
Row 250m
15 KBS 70/53
25 Burpees
15 KBS
Row 250m		 4m 43s
Performed as RX
Sebastian Arango 11/01/2016 Vintage CrossFit None Front Squat
1x3 @ 85%
1x3 @ 90%
2x3 @ 90%+		 215-225-240-240 lbs
Performed as RX
Sebastian Arango 11/01/2016 Vintage CrossFit None Run 600m
18 Toes to bar
12 Front Squats, 60% of 3RM
Run 400m
15 Toes to bar
9 Front Squats, 60% of 3RM
Run 200m
12 Toes to bar
6 Front Squats, 60% of 3RM		 11m 20s
Performed as RX
Sebastian Arango 10/31/2016 Vintage CrossFit None AMRAP 7 minutes of:
12/9 Calories Bike
6 Hang Power Snatch, 115/80
6 Overhead Squats, 115/80		 0 rounds 21 reps
Performed as RX
Sebastian Arango 10/31/2016 Vintage CrossFit Halloween Monster Mash Pt 2 AMRAP 7 minutes of:
15 Air Squats
5 Deadlifts, 275/185
15ft Handstand Walk		 4 rounds 20 reps
Workout Scaled
Sebastian Arango 10/31/2016 Vintage CrossFit Halloween Monster Mash Pt 1 AMRAP 7 minutes of:
7 Burpees, lateral over bar
7 Thrusters, 95/65
1 Rope Climb, 15 ft		 4 rounds 5 reps
Performed as RX
Sebastian Arango 10/30/2016 Vintage CrossFit None For time
6 rounds
Run 400m
Row 200m
Rest 1 min

400m target pace: (1 mile PR pace plus 8 seconds)/ 4
200m row pace: try to hit same split each time		 20m 29s
Performed as RX
Sebastian Arango 10/28/2016 Vintage CrossFit None For time
60 Heavy Jump Rope
45 Kettlebell Swings 53/35
30 Toes to Bar
15 Squat Clean Thrusters 95/65		 08m 41s
Performed as RX
Sebastian Arango 10/28/2016 Vintage CrossFit None EMOM 7
3/6/9/12 HSPU (pick a number and stick with it)		 28 reps
Performed as RX
Sebastian Arango 10/26/2016 Vintage CrossFit None Deadlift 12
Deadlift 9
Deadlift 6
Touch and Go reps, go heavy, but use a weight you can control
Rest 3 minutes between sets		 225-255-305 lbs
Performed as RX
Sebastian Arango 10/26/2016 Vintage CrossFit None AMRAP 12
3 Bar Muscle Ups
12 Burpees
36 Double Unders		 6 rounds 9 reps
Performed as RX
Sebastian Arango 10/25/2016 Vintage CrossFit None Push Press 3-3 @ 80% 1RM
Push Press 3-3 @ 85% 1RM		 125-125 lbs
135-135 lbs
Performed as RX
Sebastian Arango 10/25/2016 Vintage CrossFit None 21-15-9
Bike Calories (F 15-10-5)
Slam Ball Squat Clean 50/30		 7m 09s
Performed as RX
Sebastian Arango 10/24/2016 Vintage CrossFit None Front Squat 3 @ 87.5% of 3RM
Front Squat 3 @ 90%
Front Squat 3-3 @ 92.5%		 195-205-210-220 lbs
Performed as RX
Sebastian Arango 10/24/2016 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 8m 08s
Performed as RX
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