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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 02/09/2016 Vintage CrossFit Partner For Time
100 Thrusters (135/95)
*At the start of each min each partner performs 5 burpees		 14m 56s
Workout Scaled
Sebastian Arango 02/05/2016 Vintage CrossFit None Deadlift 20-20-20-20 (Unbroken Sets) 0m 32s
Performed as RX
Sebastian Arango 02/05/2016 Vintage CrossFit None 5 Rounds
20 Double Unders
10 C2B Pull Ups		 8m 31s
Performed as RX
Sebastian Arango 02/03/2016 Vintage CrossFit None 3 Rounds
15 sec Power Cleans
15 sec Rest
15 sec Shoulder to Overhead
15 sec Rest

Focus on cycle speed; Aim for 50% of CnJ; Reps should be clean / Touch and Go; Record total reps		 37 reps
Performed as RX
Sebastian Arango 02/03/2016 Vintage CrossFit None 20 min partner AMRAP
Partners Alternate Rounds
30 Air Squats
1 (Legless) Rope Climb"

Scale Legless rope climbs to rope climbs; Rope Climbs to 5 rope assisted pull ups		 19 rounds 33 reps
Workout Scaled
Sebastian Arango 02/02/2016 Vintage CrossFit None 10 min EMOM
Even 200m Run
Odd Max Unbroken T2B		 50 reps
Performed as RX
Sebastian Arango 02/02/2016 Vintage CrossFit None 27-21-15-9
Front Squats (115/75)
Hand Release Push-ups		 10m 00s
Performed as RX
Sebastian Arango 02/01/2016 Vintage CrossFit None 10 Rounds
10 sec Power Snatch
20 sec Rest		 40 reps
Performed as RX
Sebastian Arango 02/01/2016 Vintage CrossFit Tabata 11.4 10 min AMRAP
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle Ups
*Follow Tabata protocol (20 sec work / 10 sec rest)		 91 reps
Workout Scaled
Sebastian Arango 01/30/2016 2016 Wicked Winter Showdown Vintage Biathlon As many rounds and reps as possible in 20 minutes:
To be performed as a relay where each partner completes one full round before switching.
12 Wall Balls (30# to 10'/20# to 9')
12/10 Calorie Air Bike
Only 12 attempts are allowed on the wall balls, each no rep adds an extra calorie to the Air Bike		 12 rounds 11 reps
Performed as RX
Sebastian Arango 01/30/2016 2016 Wicked Winter Showdown WeighDT Ladder Every minute perform the following unbroken barbell complex with increasing weights:
4 Deadlifts
3 Hang Cleans
2 Shoulder to Overhead

F: 55/70/85/100/115/130/145
M: 95/115/135/155/185/205/225		 13 rounds 13 reps
Performed as RX
Sebastian Arango 01/30/2016 2016 Wicked Winter Showdown The Sled v2 The Floater event for the 2016 Wicked Winter Showdown is the 2 rounds 9 reps
Performed as RX
Sebastian Arango 01/30/2016 2016 Wicked Winter Showdown Stop and Go None 17m 50s
Performed as RX
Sebastian Arango 01/27/2016 Vintage CrossFit None Deadlift 1RM 400 lbs
Performed as RX
Sebastian Arango 01/27/2016 Vintage CrossFit CrossFit Team Series 15.6 For time:
30 deadlifts (185/135 lb.)
30-calorie row
30 overhead squats (95/65 lb.)

Scaled
30 deadlifts (135/95 lb.)
30-calorie row
30 overhead squats (65/45 lb.)		 8m 06s
Performed as RX
Sebastian Arango 01/26/2016 Vintage CrossFit CrossFit Open 15.3 14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders		 1 rounds 1 reps
Performed as RX
Sebastian Arango 01/25/2016 Vintage CrossFit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 54 reps
Performed as RX
Sebastian Arango 01/25/2016 Vintage CrossFit None Immediately after the WOD, 6 minutes to establish a 7RM Front Squat, from the floor 185 lbs
Performed as RX
Sebastian Arango 01/22/2016 Vintage CrossFit None AMRAP 5
Row 15/12 Cal
5 Squat Cleans 155/105 (Adv 185/125)

Rest 5 minutes

AMRAP 5
Row 15/12 Cal
5 Squat Cleans 155/105 (Adv 185/125)		 4 rounds 34 reps
Performed as RX
Sebastian Arango 01/20/2016 Vintage CrossFit Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball		 28m 19s
Performed as RX
Sebastian Arango 01/19/2016 Vintage CrossFit None Power Clean 1RM 235 lbs
Performed as RX
Sebastian Arango 01/19/2016 Vintage CrossFit None Every 90 seconds until failure
4 Power Cleans 135/95
4 Bar Facing Burpees

Add 1 Power Clean and 1 Burpee each round

Score is final round completed plus reps		 9 rounds 13 reps
Performed as RX
Sebastian Arango 01/18/2016 Vintage CrossFit CrossFit Open 15.5 27-21-15-9 reps for time of:
Row (calories)
Thrusters

M 95 lb. F 65 lb.		 14m 32s
Performed as RX
Sebastian Arango 01/15/2016 Vintage CrossFit None 15 minutes to build to a heavy 3-position squat snatch (Ground, Hang below the knee, hang above the knee) 95 lbs
Performed as RX
Sebastian Arango 01/15/2016 Vintage CrossFit None 2 rounds for time of:
Run 800m
20 Lateral Barbell Burpees
5 Hang Squat Snatch, 135/95		 15m 08s
Workout Scaled
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