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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 07/19/2016 Vintage CrossFit None Overhead Squat 5
Overhead Squat 4
Overhead Squat 3
Overhead Squat 2
Overhead Squat 1-1-1
Climbing in weight		 95-105-115-125-135-0-0 lbs
Performed as RX
Sebastian Arango 07/19/2016 Vintage CrossFit None 5 rounds for time of:
15 Burpees to 6" target
30 Double Unders		 10m 42s
Performed as RX
Sebastian Arango 07/18/2016 Vintage CrossFit Zimmerman Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups		 5 rounds 23 reps
Performed as RX
Sebastian Arango 07/13/2016 Vintage CrossFit None 4 Work Sets
1 Shoulder Press
2 Push Press
1 Push Jerk		 95-105-115-125 lbs
Performed as RX
Sebastian Arango 07/13/2016 Vintage CrossFit None AMRAP 15
20 Double Unders/2 Wall Walks/2 Muscle Ups
40 Double Unders/4 Wall Walks/4 Muscle Ups
60 Double Unders/6 Wall Walks/6 Muscle Ups
Etc		 2 rounds 62 reps
Performed as RX
Sebastian Arango 07/12/2016 Vintage CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 9m 50s
Performed as RX
Sebastian Arango 07/11/2016 Vintage CrossFit None Clean and Jerk 1RM 235 lbs
Performed as RX
Sebastian Arango 07/11/2016 Vintage CrossFit None Row 1km 3m 35s
Performed as RX
Sebastian Arango 07/09/2016 Vintage CrossFit None Bench Press 1RM 255 lbs
Performed as RX
Sebastian Arango 07/08/2016 Vintage CrossFit None EMOM 7
2 Touch and Go Power Snatch
 135 lbs
Performed as RX
Sebastian Arango 07/08/2016 Vintage CrossFit None 15-12-9-6-3
Power Snatch, 95/65
Bar Facing Burpees
Run 200m		 15m 25s
Performed as RX
Sebastian Arango 07/06/2016 Vintage CrossFit None Front Squat 3-3-3-3-3 185-185-195-205-215 lbs
Performed as RX
Sebastian Arango 07/06/2016 Vintage CrossFit None 3 rounds
Every 2 minutes, 90 seconds of work, 30 seconds rest
A) Bike for calories
B) Deadlifts at 225/155 (must be done in sets of 3+ reps, scale to an appropriate weight)
C) Rope Climbs		 111 reps
Performed as RX
Sebastian Arango 07/05/2016 Vintage CrossFit None Bench Press 10-10-10-10-10
 115-135-145-155-165 lbs
Performed as RX
Sebastian Arango 07/05/2016 Vintage CrossFit None 4 RFT
12 Slam Balls 50/30
12 Steps Overhead Walking Lunge 50/30
48 Double Unders		 13m 01s
Performed as RX
Sebastian Arango 07/04/2016 Vintage CrossFit Gaza 5 rounds for time of:
35 kettlebell swings, 1.5 pood
30 push-ups
25 pull-ups
20 box jumps, 30-inch box
1-mile run		 1h 45m 50s
Performed as RX
Sebastian Arango 07/01/2016 Vintage CrossFit None 3 RFT
800m run
40 Situps
20 Handstand Pushups

27 minute cap		 27m 06s
Performed as RX
Sebastian Arango 06/30/2016 Vintage CrossFit None 10-9-8-7-6-5-4-3-2-1 reps for time of:
Shoulder to Overhead, 115/75 (Adv 135/85)
Chest to Bar Pullups
Box Jumps, 24/20		 13m 35s
Performed as RX
Sebastian Arango 06/30/2016 Vintage CrossFit None EMOM 10
1 Squat Clean and Split Jerk, 70-80% + 5-10# from 6/24/2016		 165-165-185-185-195-195-195-215-215 lbs
Performed as RX
Sebastian Arango 06/29/2016 Vintage CrossFit None Hip Squat Snatch 1-1-1-1-1 115 lbs
Performed as RX
Sebastian Arango 06/29/2016 Vintage CrossFit None AMRAP 7
1 Ring Muscle Up
1 Squat Snatch, 135/95
2/2, 3/3, etc
Climb the ladder		 13 reps
Workout Scaled
Sebastian Arango 06/28/2016 Vintage CrossFit None Every 30 seconds until failure
1 Front Squat. Start around 60-70% 1RM and add 10#/5# every 30 seconds. 		265 lbs
Performed as RX
Sebastian Arango 06/27/2016 Vintage CrossFit None 21-15-9
Power Cleans, 135/95
Ring Dips
400m Run		 13m 01s
Performed as RX
Sebastian Arango 06/25/2016 Vintage CrossFit None 4 Rounds
Run 400m
4 Muscle Ups
40 Double Unders		 14m 58s
Performed as RX
Sebastian Arango 06/24/2016 Vintage CrossFit None EMOM 10
1 Squat Clean and Split Jerk, 70-80% + 5-10# from 6/16/2016		 195 lbs
Performed as RX
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