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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 01/08/2016 Vintage CrossFit None Row 1000m
30 Power Cleans 135/95
15 Muscle Ups (Scale to 30 Challenging Pullups)		 11m 39s
Workout Scaled
Sebastian Arango 01/08/2016 Vintage CrossFit None Back Squat 5 @ 60%
Back Squat 5 @ 70%
Back Squat 3-3-3 @ 80% plus 5-10# from 12/18/2015 (all 3 sets should be slightly heavier)		 185-215-255-265-265 lbs
Performed as RX
Sebastian Arango 01/06/2016 Vintage CrossFit None Death by Burpee to 6" target

During minute 1, complete 1 burpee
During minute 2, complete 2 burpees
Continue adding one burpee per minute until you are unable to complete all the reps in the one-minute interval. 		15 rounds 10 reps
Performed as RX
Sebastian Arango 01/06/2016 Vintage CrossFit None Deadlift 10 @ 60%
Deadlift 5 @ 75%+
Deadlift 3-3-3 @ 80%+		 225-255-275-295-305 lbs
Performed as RX
Sebastian Arango 01/05/2016 Vintage CrossFit None Power Clean 5x5 @ 75% 145-155-165-175 lbs
Performed as RX
Sebastian Arango 01/05/2016 Vintage CrossFit None 5 Rounds
1 Rope Climbs
10 Push Jerks 115/75
1 Rope Climb
200m run		 11m 21s
Performed as RX
Sebastian Arango 01/04/2016 Vintage CrossFit None 3 Rounds
8 Squat Cleans 155/105
10 Box Jumps 24/20
12 Toes to Bar		 8m 47s
Performed as RX
Sebastian Arango 12/29/2015 Vintage CrossFit None 32 Pistols/Alternating Jumping Lunges
16 Shoulder to Overhead, 135/95
8 Muscle Ups
24 Pistols/Alternating Jumping Lunges
12 Shoulder to Overhead
6 Muscle Ups
16 Pistols/Alternating Jumping Lunges
8 Shoulder to Overhead
4 Muscle Ups
8 Pistols/Alternating Jumping Lunges
4 Shoulder to Overhead
2 Muscle Ups		 19m 45s
Workout Scaled
Sebastian Arango 12/28/2015 Vintage CrossFit None Power Clean 5-5-5-5-5 @ ~70%
Drop and reset each rep but total set should take < 30 seconds		 95-135-135-185-185 lbs
Performed as RX
Sebastian Arango 12/28/2015 Vintage CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 8m 37s
Performed as RX
Sebastian Arango 12/26/2015 Vintage CrossFit Mini Murph Run 800 m
50 pull ups
100 push ups
150 air squads
Run 800 m		 24m 47s
Performed as RX
Sebastian Arango 12/24/2015 Vintage CrossFit None 45 Double Unders (Adv: Heavy Jump Ropes)
45 Power Cleans 115/75
45 Ring Pushups
45 Double Unders		 9m 09s
Performed as RX
Sebastian Arango 12/24/2015 Vintage CrossFit None Front Squat 1-1-1-1-1 255 lbs
Performed as RX
Sebastian Arango 12/23/2015 Vintage CrossFit 12 Days of CrossFit 1 Snatch, 135/95
2 Strict Chin Ups
3 Box Jumps 24/20
4 Burpees
5 Toes to bar
6 Alt Lunges with Med Ball Overhead
7 Wall Balls
8 Shuttle Runs
9 Hand Release Pushups
10 GHD Situps (Med ball situps alternative)
11 Deadlifts, 135/95
12 Thrusters, 135/95		 30m 23s
Workout Scaled
Sebastian Arango 12/22/2015 Vintage CrossFit None 3 Rounds
30 Kettlebell Swings 53/35
20 Calorie Row
10 Burpees

Rest 90 seconds between rounds		 12m 29s
Performed as RX
Sebastian Arango 12/21/2015 Vintage CrossFit None 5 Work Sets
3 Push Press + 1 Split Jerk		 95-115-135-135-145 lbs
Performed as RX
Sebastian Arango 12/21/2015 Vintage CrossFit None 15 Clean and Jerks, 135/95
3 Rope Climbs
Run 400m
12 Clean and Jerks
2 Rope Climbs
Run 400m
9 Clean and Jerks
1 Rope Climb		 11m 34s
Performed as RX
Sebastian Arango 12/18/2015 Vintage CrossFit None Back Squat 10 @ 60%
Back Squat 5 @ 70%
Back Squat 3-3-3 @ 80%+		 175-205-225-235-245 lbs
Performed as RX
Sebastian Arango 12/18/2015 Vintage CrossFit Tyler Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps		 23m 13s
Workout Scaled
Sebastian Arango 12/16/2015 Vintage CrossFit None Overhead Squat 3-3-3
3-second descent, 5-second hold at bottom, fast up, no rest on top		 45-65-75 lbs
Performed as RX
Sebastian Arango 12/16/2015 Vintage CrossFit None Ascending Ladder 3-6-9-12-15, etc
Overhead Squat 115/75
Toes to Bar		 66 reps
Workout Scaled
Sebastian Arango 12/15/2015 Vintage CrossFit None 3 Rounds
600m Run
25 Burpees
15 Push Jerks, 135/95		 29m 12s
Workout Scaled
Sebastian Arango 12/14/2015 Vintage CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 10m 25s
Performed as RX
Sebastian Arango 12/10/2015 Vintage CrossFit None Push Jerk 1-1-1-1-1, build to a max 215 lbs
Performed as RX
Sebastian Arango 12/10/2015 Vintage CrossFit Fran Intervals 3 rounds
15 Chest to Bar Pullups
15 Thrusters 95/65
Run 400m

Rest 2 minutes between rounds. Score is total time including rest.		 19m 59s
Performed as RX
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