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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 09/05/2016 Vintage CrossFit DVB For time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a 20-lb. medicine ball
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. medicine ball
Then, 2 rounds of:
10 wall-ball shots
1 rope ascent		 45m 40s
Performed as RX
Sebastian Arango 09/02/2016 Vintage CrossFit None 3 Rounds
Run 400m
10 Clean and Jerks 135/95		 10m 05s
Performed as RX
Sebastian Arango 09/01/2016 Vintage CrossFit None Row 1000m
21 Overhead Squats 95/65
21 GHD Situps
Row 750m
15 Overhead Squats 95/65
15 GHD Situps
Row 500m
9 Overhead Squats 95/65
9 GHD Situps		 18m 53s
Workout Scaled
Sebastian Arango 08/31/2016 Vintage CrossFit None 4 rounds
Bike 25/18 Cal (35/25 on Schwinn bikes)
Rest 3:00

Score is total time on bike excluding rest		 3m 52s
Performed as RX
Sebastian Arango 08/30/2016 Vintage CrossFit None 20-15-10-5 reps of
Burpee Box Jump Overs 24/20
Toes to Bar		 10m 35s
Performed as RX
Sebastian Arango 08/29/2016 Vintage CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 18m 45s
Workout Scaled
Sebastian Arango 08/29/2016 Vintage CrossFit None Back Squat 4-4-4 @ 77.5% 245-245-245 lbs
Performed as RX
Sebastian Arango 08/29/2016 Vintage CrossFit None Max Effort Unbroken Perfect Pushups 41 reps
Performed as RX
Sebastian Arango 08/29/2016 Vintage CrossFit None 10 RFT
20 Double Unders
10 Squats
10 Kettlebell Swings 53/35		 12m 15s
Performed as RX
Sebastian Arango 08/24/2016 Vintage CrossFit None 30 Toes to Bar
30/21 Calorie Row
15 Squat Snatch, 115/75
60/42 Calorie Row
15 Squat Snatch, 115/75
30/21 Calorie Row
30 Toes to Bar		 22m 35s
Workout Scaled
Sebastian Arango 08/23/2016 Vintage CrossFit None Shoulder Press 1x4 @ 70%
Shoulder Press 4x4 @ 75%		 95-100-105-115 lbs
Performed as RX
Sebastian Arango 08/23/2016 Vintage CrossFit None 4 RFT
30 Situps
10 Deadlift, 135/95
5 Bar Muscle Ups		 8m 29s
Performed as RX
Sebastian Arango 08/22/2016 Vintage CrossFit None Power Clean 1RM 250 lbs
Performed as RX
Sebastian Arango 08/22/2016 Vintage CrossFit None For time
12 Power Cleans, 185/115 (70-75% of 1RM)
24 Bar Facing Burpees
36 Wall Balls		 5m 33s
Performed as RX
Sebastian Arango 08/16/2016 Vintage CrossFit None 3 RFT
7 Hang Squat Snatch 95/65
14 Box Jumps, 24/20
21 Deadlifts 95/65
 7m 17s
Workout Scaled
Sebastian Arango 08/16/2016 Vintage CrossFit None 5 Work Sets
1 High Hang Power Clean + 2 Power Cleans, drop between reps		 95-135-185-185-195 lbs
Performed as RX
Sebastian Arango 08/16/2016 Vintage CrossFit None 3 RFT
Run 400m
21 Toes to Bar
12 Slam Balls 50/30		 16m 47s
Workout Scaled
Sebastian Arango 08/15/2016 Vintage CrossFit None Overhead Squat 3-3-3 105 lbs
Performed as RX
Sebastian Arango 08/09/2016 Vintage CrossFit None AMRAP 5
5 Strict Unbroken Pullups		 7 rounds 4 reps
Performed as RX
Sebastian Arango 07/29/2016 Vintage CrossFit None Min 0-6: Build to a heavy 3-Rep Back Squat
Min 7-12: Build to a heavy 3-Rep Front Squat
Min 13-18: Build to a heavy 3-Rep Overhead Squat		 265-245-115 lbs
Performed as RX
Sebastian Arango 07/24/2016 Vintage CrossFit None 4 RFT
Row 500m
25 KB swings (53#/35#)
25 box jumps (24"/20")
25 burpees
Run 400m
Adv. with a weight vest		 58m 49s
Performed as RX
Sebastian Arango 07/22/2016 Vintage CrossFit None 4 RFT
21/15 Calorie Row
7 Squat Cleans, 185/125		 12m 57s
Performed as RX
Sebastian Arango 07/21/2016 Vintage CrossFit CrossFit Games Masters/Teens Triplet 3 RFT
12 Thrusters, 115/80
6 Bar Muscle Ups
6 Sandbag Clean + Box Step Ups to 24/20", 60/40 (Advanced 80/50)		 13m 15s
Performed as RX
Sebastian Arango 07/20/2016 Vintage CrossFit None 10 minutes to build to a heavy 3-rep touch and go power clean + push jerk 195 lbs
Performed as RX
Sebastian Arango 07/20/2016 Vintage CrossFit 2016 CrossFit Games Masters/Teens For time
22 Toes to Bar
22 Clean and Jerks, 95/65
160m run		 3m 27s
Performed as RX
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