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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 06/24/2016 Vintage CrossFit None 2 rounds for time of:
Bike 25/18 Cal
40 Squats
30 Push Ups
20 Kettlebell Snatch (10L/10R) 53/35		 11m 16s
Performed as RX
Sebastian Arango 06/22/2016 Vintage CrossFit None 5 RFT
13 Thrusters 95/65
14 Pullups

Time cap 16 minutes		 13m 42s
Performed as RX
Sebastian Arango 06/19/2016 Vintage CrossFit None Row 1000m
100 DU's
100 air squats
100 situps
Run 1 mile

 22m 00s
Performed as RX
Sebastian Arango 06/11/2016 Vintage CrossFit None With a partner
One person works while other performs 100m sand bag run, alternate after each run. (The 100m is to the second wooden light pole East of the gym)

100 Heavy Jump Ropes (start in heats of 5)
50 Burpees
50 Med Ball Situps
100 Steps Overhead Walking Lunge with med ball		 19m 40s
Performed as RX
Sebastian Arango 06/11/2016 Vintage CrossFit Cardio Option Bike Jerry = "Berry"
Bike 2km
Row 2km
Bike 2km		 15m 53s
Performed as RX
Sebastian Arango 06/03/2016 Vintage CrossFit None AMRAP 12
30 Wall Balls
200m run
15 Toes to Bar		 3 rounds 18 reps
Performed as RX
Sebastian Arango 06/02/2016 Vintage CrossFit None Deadlift 1RM 385 lbs
Performed as RX
Sebastian Arango 06/01/2016 Vintage CrossFit None 5 RFT
21 Kettlebell Swings, 53/35
9 Box Jumps 30/24
7 Thrusters 115/75
Rest :60 between rounds		 17m 06s
Performed as RX
Sebastian Arango 05/31/2016 Vintage CrossFit None AMRAP 8
3-6-9-12-etc
Power Clean 185/125
Handstand Pushups		 54 reps
Performed as RX
Sebastian Arango 05/31/2016 Vintage CrossFit None Split Jerk 1-1-1-1-1-1-1-1-1-1 95-95-135-135-135-135-135-135-135-135 lbs
Performed as RX
Sebastian Arango 05/30/2016 Vintage CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 50m 21s
Performed as RX
Sebastian Arango 05/27/2016 Vintage CrossFit None Deadlifts (Touch and Go)
1x6 @ 65%
1x5 @ 75%
1x4 @ 85%
1x1 @ 95%		 275-315-355-400 lbs
Performed as RX
Sebastian Arango 05/27/2016 Vintage CrossFit None 4 rounds of:
400m run
50 squats		 12m 19s
Performed as RX
Sebastian Arango 05/26/2016 Vintage CrossFit None Front Squat 5
Front Squat 4
Front Squat 3
Front Squat 2
Front Squat 1
Climbing in weight
Rest ~2 minutes between rounds		 155-175-195-225-255 lbs
Performed as RX
Sebastian Arango 05/26/2016 Vintage CrossFit None AMRAP 12
6 Low Hang Squat Snatch 95/65
12 Pullups
18 Situps

Add 20/10# after every three rounds		 4 rounds 4 reps
Workout Scaled
Sebastian Arango 05/25/2016 Vintage CrossFit None 3 RFT
30/20 Cal Row
30 Pushups
3 Rope Climbs		 14m 13s
Performed as RX
Sebastian Arango 05/24/2016 Vintage CrossFit None 50-40-30-20-10 Double Unders
10-8-6-4-2 Overhead Squats 135/95
5-4-3-2-1 Ring Muscle Ups

Advanced: 100-80-60-40-20 Double Unders, everything else remains the same		 17m 58s
Workout Scaled
Sebastian Arango 05/23/2016 Vintage CrossFit None Turkish Getups 3x3 per side 35 lbs
Performed as RX
Sebastian Arango 05/23/2016 Vintage CrossFit None 5-10-15-10-5 reps of:
Deadlifts 95/65
Hang Power Cleans
Push Jerks
Bar Facing Burpees		 10m 41s
Performed as RX
Sebastian Arango 05/16/2016 Vintage CrossFit None Push Press 10-10-10 95-115-135 lbs
Performed as RX
Sebastian Arango 05/16/2016 Vintage CrossFit CrossFit.com 160501 AMRAP 10
50 Double Unders
10 Back Squats, 135/85 (from the floor)		 5 rounds 32 reps
Performed as RX
Sebastian Arango 05/15/2016 Vintage CrossFit Pyramid Double (From CF Games 2010)
For time (22 min. cap):
Run 1200 meters
63 kettlebell swings (1.5 pood)
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull ups		 32m 24s
Performed as RX
Sebastian Arango 05/14/2016 Vintage CrossFit Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 8 rounds 11 reps
Performed as RX
Sebastian Arango 05/13/2016 Vintage CrossFit Deadlift Progression Day 2 Deadlifts (Touch and Go)
1x6 @ 62.5%
1x5 @ 72.5%
1x4 @ 82.5%
1x1 @ 92.5%		 250-290-330-330 lbs
Performed as RX
Sebastian Arango 05/13/2016 Vintage CrossFit Regionals Week Day 5 For time (6:00 cap)
21 Thrusters 75/55
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb		 4m 39s
Performed as RX
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