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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 04/22/2016 Vintage CrossFit None 15 Thrusters 95/65
30/21 Calorie Row
90 Double Unders
30/21 Calorie Row
15 Thrusters 95/65		 7m 58s
Performed as RX
Sebastian Arango 04/21/2016 Vintage CrossFit None 4 rounds
In 3 minutes
Run 400m and then max wall balls in remaining time
Rest 1 minute between rounds		 103 reps
Performed as RX
Sebastian Arango 04/20/2016 Vintage CrossFit None 5 rounds for reps:
40 seconds of work, 20 seconds rest
Max Reps Burpee Box Jump Overs, 24/20"
Beginners: 4x45# plates for men, 3x45# plates for women		 38 reps
Performed as RX
Sebastian Arango 04/20/2016 Vintage CrossFit None 6-5-4-3-2-1 reps of:
Clean and Jerk 155/105
Bar Muscle Ups
(Scale to C2B or regular pullups with rep scheme 8-7-6-5-4-3)		 7m 54s
Performed as RX
Sebastian Arango 04/20/2016 Vintage CrossFit Mile Time Trial 4/20/2016 Mile Time Trial
Compare to 2/10/2016		 6m 19s
Performed as RX
Sebastian Arango 04/20/2016 Vintage CrossFit None 15 minute AMLAP
Every 90 seconds, do 10 burpees then continue running.
Score is number of laps		 3 reps
Performed as RX
Sebastian Arango 04/19/2016 Vintage CrossFit None Deadlift 7 @ 50%
Deadlift 5-5 @ 60-70%
Deadlift 3-3-3 @ 85%+		 200-265-265-335-335 lbs
Performed as RX
Sebastian Arango 04/19/2016 Vintage CrossFit None 5 Rounds for time of
40 Double Unders
30 Squats
20/15 Calorie Row		 14m 59s
Performed as RX
Sebastian Arango 04/18/2016 Vintage CrossFit None 12 Sets
1 Pause Power Snatch
-2 second pause at 2" off the floor
-2 second pause at the knee
60-70% 1RM Power Snatch		 75-75-95-95-115-115-115-115-135-145 lbs
Performed as RX
Sebastian Arango 04/18/2016 Vintage CrossFit None 30-24-18-12-6 reps of:
10m Shuttle Runs
Plate Pushups		 8m 18s
Performed as RX
Sebastian Arango 04/14/2016 Bogota Travel WOD 3 RFT
50 push ups
50 sit ups
50 air squats		 17m 18s
Performed as RX
Sebastian Arango 04/08/2016 Vintage CrossFit None For time:
Bike 1 mile/0.7 miles
then
3 rounds
12 Back Squats 135/85 (from the floor)
18 Toes to Bar

Advanced: Back Squat 185/115 if able to do unbroken or in large sets. 		9m 43s
Performed as RX
Sebastian Arango 04/07/2016 Vintage CrossFit None For time:
30 Box Jumps 24/20
60 Wall Balls 20/14
30 Hang Power Cleans, 115/75		 6m 45s
Performed as RX
Sebastian Arango 04/06/2016 Vintage CrossFit None 5x10 steps dual KB overhead walking lunge.
Beginners: Use medball or bumper plate		 35-35-35-35-44 lbs
Performed as RX
Sebastian Arango 04/06/2016 Vintage CrossFit None 3 rounds for time of:
60 Double Unders
20 Kettlebell Swings, 53/35
20 Burpees to 6" Target

Advanced: 100 Double Unders and 70/53 KB. 		12m 27s
Performed as RX
Sebastian Arango 04/05/2016 Vintage CrossFit None AMRAP 30
Run 400m/Row 500m
5 Pullups
10 Pushups
15 Squats		 9 rounds 204 reps
Performed as RX
Sebastian Arango 04/04/2016 Vintage CrossFit None 3 Rounds for time of:
15 Push Jerks, 115/75
5 Burpees
1 Rope Climb
5 Burpees
1 Rope Climb		 6m 43s
Workout Scaled
Sebastian Arango 04/03/2016 Vintage CrossFit None 6 RFT
3 Overhead Squats 95#
2 rounds of Cindy
1 rope climb		 20m 10s
Performed as RX
Sebastian Arango 03/31/2016 Vintage CrossFit None AMRAP 10
50-40-30-20-10
Double Under
Kettlebell Swing
With remaining time max muscle ups/ring dips		 240 reps
Performed as RX
Sebastian Arango 03/30/2016 Vintage CrossFit None AMRAP 18
Run 200m
7 Power Cleans 165/110
Rest 1 minute		 6 rounds 200 reps
Performed as RX
Sebastian Arango 03/29/2016 Vintage CrossFit None 7 Work Sets (from the rack)
1 Heaving Snatch Balance + 1 Overhead Squat		 95 lbs
Performed as RX
Sebastian Arango 03/29/2016 Vintage CrossFit None 3 rounds for time (Advanced 4 rounds)
15 minute time cap
21/15 Calorie Row
15 Overhead Squats 75/55
9 Bar Facing Burpees (Lateral bar burpees if large class)		 15m 00s
Performed as RX
Sebastian Arango 03/28/2016 Vintage CrossFit None 4 rounds for time of:
14 Sumo Deadlift High Pull 95/65
21 Wall Balls 20/14		 8m 27s
Performed as RX
Sebastian Arango 03/25/2016 Vintage CrossFit CrossFit Open 16.5 21-18-15-12-9-6-3:
Thrusters
Burpees

M 95 lb. F 65 lb.		 17m 17s
Performed as RX
Sebastian Arango 03/23/2016 Vintage CrossFit None Push Press 5RM 145 lbs
Performed as RX
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