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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 05/12/2016 Vintage CrossFit None Overhead Squat 3-3-3-3-3 @ 75%+ 95-95-105-105-105 lbs
Performed as RX
Sebastian Arango 05/12/2016 Vintage CrossFit Regionals Week Day 4 2 rounds for time
Row 500m
25 Burpee Hurdle Jump Overs (PVC hanging off 12/6" stack of plates)		 7m 51s
Performed as RX
Sebastian Arango 05/11/2016 Vintage CrossFit Regionals Week Day 3 For Time (6:00 cap)
80 Wall Balls
40 Pullups		 6m 10s
Performed as RX
Sebastian Arango 05/11/2016 Vintage CrossFit None 3 rounds (10:00 cap)
28 steps walking lunge
15 power cleans 115/80		 8m 10s
Performed as RX
Sebastian Arango 05/10/2016 Vintage CrossFit Regionals Week Day 2 AMRAP 6
5 Wall Walks
50 Double Unders		 1 rounds 4 reps
Performed as RX
Sebastian Arango 05/10/2016 Vintage CrossFit None 3 rounds
400m run
40 Abmat Situps
7 Deadlifts 315/205
 14m 27s
Performed as RX
Sebastian Arango 05/06/2016 Vintage CrossFit Isabel For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.		 5m 23s
Performed as RX
Sebastian Arango 05/06/2016 Vintage CrossFit None 5 Rounds for Reps
On a 3-minute clock
Run 400m
Max strict handstand pushups in remaining time (does not have to be unbroken)
No rest between rounds		 8 reps
Performed as RX
Sebastian Arango 05/05/2016 Vintage CrossFit None For time
Row 750m
50 Wall Balls
25 Power Cleans, 135/95		 8m 16s
Performed as RX
Sebastian Arango 05/04/2016 Vintage CrossFit None 3 Rounds for time of:
18 Burpee Box Jump Overs, 24/20"
15 Ring Dips
3 Rope Climbs (Beginners 1 or 2 rope climbs)		 11m 59s
Performed as RX
Sebastian Arango 05/03/2016 Vintage CrossFit None Shoulder Press 1RM 135 lbs
Performed as RX
Sebastian Arango 05/03/2016 Vintage CrossFit None Max time overhead hold in 3 minutes at 50% 1RM 1m 30s
Performed as RX
Sebastian Arango 05/03/2016 Vintage CrossFit None AMRAP 9
10 Toes to Bar
15 Kettlebell Swings, 53/35
20 Pistols (Scale: 30 Squats)		 3 rounds 0 reps
Workout Scaled
Sebastian Arango 05/02/2016 Vintage CrossFit None Snatch 1RM 165 lbs
Performed as RX
Sebastian Arango 05/02/2016 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 7m 09s
Performed as RX
Sebastian Arango 04/30/2016 Vintage CrossFit Terry For time:
1-mile run
100 push-ups
100-meter bear crawl
1-mile run
100-meter bear crawl
100 push-ups
1-mile run		 47m 48s
Performed as RX
Sebastian Arango 04/29/2016 Vintage CrossFit None AMRAP 12
Row 200m/150m
5 Strict Shoulder Press 95/65 (Adv 115/75)
5 Strict Pullups (any grip)		 6 rounds 208 reps
Performed as RX
Sebastian Arango 04/29/2016 Vintage CrossFit None 12 Snatch Singles from the floor. 75-95-95-115-115-115-125-125-125-145-145-145 lbs
Performed as RX
Sebastian Arango 04/28/2016 Vintage CrossFit None 7 Rounds for time of:
200m sandbag run (50/30)
7 sandbag Zercher Squats
7 Toes to Bar
7 Handstand Pushups		 28m 45s
Performed as RX
Sebastian Arango 04/27/2016 Vintage CrossFit None 4x800, rest 3 min
2x400, rest 90 seconds		 28m 28s
Performed as RX
Sebastian Arango 04/26/2016 Vintage CrossFit None 3 Sets of 1 High Hang Snatch + 1 OHS
3 Sets of 1 Low Hang Snatch + 1 OHS
3 Sets of 1 Snatch + 1 OHS		 75-75-75-95-95-95-105-105-105 lbs
lbs
Performed as RX
Sebastian Arango 04/26/2016 Vintage CrossFit Masters Online Qualifier 16.4 For Time:
55 Bar Facing Burpees
34 Overhead Squats 95/65 (75/55)
21 Muscle Ups (Ring Dips)

20 Minute Cap		 20m 00s
Performed as RX
Sebastian Arango 04/25/2016 Vintage CrossFit None Back Squat 5-5
Back Squat 3-3
Back Squat 2-2
Climbing across all six sets, start around 55-60% 1RM		 185-185-225-225-275-275 lbs
Performed as RX
Sebastian Arango 04/25/2016 Vintage CrossFit Masters Online Qualifier 16.3 AMRAP 15
55 Double Unders
15 Chest to Bar Pullups
5 Hang Power Cleans, 155/105

55+: Chin Over Bar Pullups & 135/95		 3 rounds 79 reps
Performed as RX
Sebastian Arango 04/22/2016 Vintage CrossFit None 12 minutes to build to a heavy 3-rep squat clean thruster 155 lbs
Performed as RX
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