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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 09/28/2016 Vintage CrossFit None Pullup Progression
Based on # Pullups from Tuesday 9/26/2016
Under 10
4 sets of 1-2 Pullups, rest :40
10-14
4 sets of 3-4 Pullups, rest :40
15-19
4 sets of 4-5 Pullups, rest :40
20+
4 sets of 6-8 Pullups, rest :40		 22 reps
Performed as RX
Sebastian Arango 09/28/2016 Vintage CrossFit None For time:
50-40-30-20-10 Double Unders
50-40-30-20-10 Situps
10-8-6-4-2 Strict Ring Dips (Advanced: use muscle up rings)		 8m 50s
Performed as RX
Sebastian Arango 09/27/2016 Vintage CrossFit None Shoulder Press 1RM 154 lbs
Performed as RX
Sebastian Arango 09/27/2016 Vintage CrossFit The Axe AMRAP 12
15 Calorie Row
12 Burpee Box Jumps 24/20
9 Clean and Jerks 135/95		 2 rounds 24 reps
Performed as RX
Sebastian Arango 09/26/2016 Vintage CrossFit None Back Squat 1RM 308 lbs
Performed as RX
Sebastian Arango 09/26/2016 Vintage CrossFit None Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups		 23 reps
Performed as RX
Sebastian Arango 09/26/2016 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 7m 38s
Performed as RX
Sebastian Arango 09/23/2016 Vintage CrossFit None 30 Bar Facing Burpees
25 Push Jerks 135/95
20 Bar Facing Burpees
15 Push Jerks
10 Bar Facing Burpees		 10m 51s
Performed as RX
Sebastian Arango 09/22/2016 Vintage CrossFit None Back Squat 3-3-3 @ 90% 242-264-286 lbs
Performed as RX
Sebastian Arango 09/20/2016 Vintage CrossFit None Power Clean 3RM 231 lbs
Performed as RX
Sebastian Arango 09/20/2016 Vintage CrossFit None 10 RFT
3 Power Cleans, 155/105
10 Steps Walking Lunge		 5m 43s
Performed as RX
Sebastian Arango 09/19/2016 Vintage CrossFit None Based on # Pullups from Tuesday 9/13/2016
Under 10
4 sets of 1-2 Pullups, rest :40
10-14
4 sets of 3-4 Pullups, rest :40
15-19
4 sets of 4-5 Pullups, rest :40
20+
4 sets of 6-8 Pullups, rest :40		 27 reps
Performed as RX
Sebastian Arango 09/19/2016 Vintage CrossFit None Back Squat 4-4-4 @ 82.5% 220-264-264 lbs
Performed as RX
Sebastian Arango 09/19/2016 Vintage CrossFit None 100 Double Unders
25 Toes to Bar
25 Deadlifts, 225/155
25 Box Jump Overs

Adv: 150 DU & 50 BJO		 6m 33s
Performed as RX
Sebastian Arango 09/15/2016 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 05s
Performed as RX
Sebastian Arango 09/14/2016 Vintage CrossFit None 3 RFT
Row 36/24 Cal
24 Box Jumps
12 Ring Push Ups		 12m 13s
Workout Scaled
Sebastian Arango 09/14/2016 Vintage CrossFit None Shoulder Press 4 @ 75%
Shoulder Press 4-4-4-4 @ 80%		 88-132-132-121-121 lbs
Performed as RX
Sebastian Arango 09/13/2016 Vintage CrossFit None Back Squat 5-5-5 @ 75% 198-222-242 lbs
Performed as RX
Sebastian Arango 09/13/2016 Vintage CrossFit None Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups
Rest :30
Max reps unbroken strict pullups		 22 reps
Performed as RX
Sebastian Arango 09/13/2016 Vintage CrossFit None 4 Rounds
15 Bar Facing Burpees (advanced 20)
Rest :90		 7m 28s
Performed as RX
Sebastian Arango 09/12/2016 Vintage CrossFit None For time (15 minute cap)
10-8-6-4-2
Squat Clean 135/95
50-40-30-20-10
Double Unders

Advanced
10-8-6-4-2 Squat Clean 165/115
100-80-60-40-20 Double Unders		 9m 03s
Performed as RX
Sebastian Arango 09/09/2016 Vintage CrossFit None For time
45 Wall Balls
35 Pullups
25 Deadlifts 185/125 (Adv 245/155)
15 Lateral Bar Burpees
5 Wall Walks		 8m 34s
Performed as RX
Sebastian Arango 09/07/2016 Vintage CrossFit None Back Squat 3-3-3 @ 85%
Romanian Deadlift 5-5-5 @ 25-30% of 1RM Deadlift		 225-245-265 lbs
Performed as RX
Sebastian Arango 09/06/2016 Vintage CrossFit None 12 minutes to build to a 3-rep touch-and-go power clean @ 75% of 1RM
 225 lbs
Performed as RX
Sebastian Arango 09/06/2016 Vintage CrossFit None 5 Rounds
15/10 Calorie Row
10 Burpees
5 Power Cleans, 115/75		 9m 34s
Performed as RX
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