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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 12/09/2015 Vintage CrossFit None 4 Rounds for time
12 Deadlifts 225/155 (Advanced 275/185)
12 Slam Ball Overhead Lunges 50/30 (step forward in place)
12 Russian Twists 20/14		 7m 37s
Performed as RX
Sebastian Arango 12/05/2015 Vintage CrossFit Push Press Total On a 20 minute running clock with a partner, alternate for a total of 3 rounds each. One person works, other person rests.

Row 30/24 Calories
20 Lateral burpees over the rower

After 6 rounds are completed, use remaining time to build to a heavy 1-rep push press from the racks (partners share a rack and bar).

Second score is combined weight of heaviest push press for each partner		 155 lbs
Performed as RX
Sebastian Arango 12/05/2015 Vintage CrossFit Couplet Time On a 20 minute running clock with a partner, alternate for a total of 3 rounds each. One person works, other person rests.

Row 30/24 Calories
20 Lateral burpees over the rower

After 6 rounds are completed, use remaining time to build to a heavy 1-rep push press from the racks (partners share a rack and bar).

First score is time to complete 6 rounds of the couplet. 		18m 30s
Performed as RX
Sebastian Arango 12/04/2015 Vintage CrossFit None AMRAP 20
400m run
15 Wall Balls
3 Squat Cleans 185/125
1 Rope Climb		 5 rounds 25 reps
Performed as RX
Sebastian Arango 12/02/2015 Vintage CrossFit None Beginner: Practice Hang Squat Snatch for 12 minutes
Intermediate+: 5 minute warmup then
EMOM 7 Minutes
1 Hang Squat Snatch (80-90%) of 1RM. Goal is 7/7 lifts, not building to a 1RM. 		105 lbs
Performed as RX
Sebastian Arango 12/02/2015 Vintage CrossFit None 3 rounds for time of:
7 Hang Squat Snatch 95/65
21 Burpees to 6" target		 8m 06s
Performed as RX
Sebastian Arango 12/01/2015 Vintage CrossFit None 15-12-9-6 reps of:
Power Clean 155/105
Toes to Bar
Push Jerk
Box Jump		 21m 02s
Workout Scaled
Sebastian Arango 11/30/2015 Vintage CrossFit None Deadlift 5-5-5 @ 75% or higher
Compare to 7's performed on 10/29/2015, all set should be heavier than 7's 		275 lbs
Performed as RX
Sebastian Arango 11/30/2015 Vintage CrossFit None AMRAP 12
Run 200m
Row 250m
30 Pushups		 3 rounds 456 reps
Performed as RX
Sebastian Arango 11/25/2015 Vintage CrossFit None Squat Clean 5-5-5 @ 70%, drop each rep 145-155-175 lbs
Performed as RX
Sebastian Arango 11/25/2015 Vintage CrossFit Reverse Jackie Intervals 3 Rounds for time
15 Pullups
25 Thrusters, 45/35
Row 500m

Rest 2 minutes between rounds

Score is total time including two rests		 16m 07s
Performed as RX
Sebastian Arango 11/24/2015 Mapana CrossFit The ten 5 min AMRAP
10 DL @115#
10 SOH @115#
10 Box Jumps 24"
Rest 5 minutes
Repeat 5 min AMRAP		 6 rounds 0 reps
Performed as RX
Sebastian Arango 11/23/2015 Mapana CrossFit Clean and Jerk Rep Max Clean and Jerk 165 # lbs
Performed as RX
Sebastian Arango 11/23/2015 Mapana CrossFit None 3 min DUs
Rest 1 min
8 min AMRAP
10 squat clean and jerk @ 135#
20 ring dips
30 sit ups
Rest 1 min
3 min DUs		 123 reps
Performed as RX
Sebastian Arango 11/20/2015 Mapana Crossfit Run 4 Snatch Run 600 m
25 Snatches @ 75#
Run 500 m
20 Snatches @ 75#
Run 400 m
15 Snatches @ 75#
Run 200 m
10 Snatches		 14m 32s
Performed as RX
Sebastian Arango 11/18/2015 CCS Travel WOD 3 RFT
50 push up
50 sit ups
50 air squats		 18m 36s
Performed as RX
Sebastian Arango 11/11/2015 Vintage CrossFit Armistice Pt 1 9 minute AMRAP (As many rounds as possible)
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats

*add 11 to the sit-ups and air squats for each additional round		 4 rounds 40 reps
Performed as RX
Sebastian Arango 11/11/2015 Vintage CrossFit Armistice Pt 2 9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24/20)
100-meter sprint
22 pushups
22 box jumps (RX 24/20)
100-meter sprint
33 pushups
33 box jumps (RX 24/20)

*add 11 to the pushups and box jumps for each round		 3 rounds 50 reps
Performed as RX
Sebastian Arango 11/10/2015 Vintage CrossFit None 5 sets
1 Shoulder Press + 2 Push Press + 3 Push Jerks
90%+ of 1RM Shoulder Press		 95-105-105-115-115 lbs
Performed as RX
Sebastian Arango 11/10/2015 Vintage CrossFit None 5 Rounds
8 Push Jerks, 155/105
4 Sandbag Getups, alternate shoulders
Run 200m with sandbag, 50/30		 13m 08s
Workout Scaled
Sebastian Arango 11/07/2015 Vintage CrossFit Partner Wittman With a partner, complete 7 rounds of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box		 13m 14s
Performed as RX
Sebastian Arango 11/07/2015 Vintage CrossFit None Build to a heavy Power Clean + Push Jerk 185 lbs
Performed as RX
Sebastian Arango 11/06/2015 Vintage CrossFit None Back Squat 10-10-10 @ 65% + 195 lbs
Performed as RX
Sebastian Arango 11/06/2015 Vintage CrossFit None AMRAP 10
5 Toes to Bar
10 Pushups
15 Squats		 9 rounds 22 reps
Performed as RX
Sebastian Arango 11/04/2015 Vintage CrossFit AMRAP 8 AMRAP 8
800m run buy in
then
3,6,9,12,15,etc reps of:
Kettlebell Swings, 53/35
Ring Dips

Rest 2 minutes		 84 reps
Performed as RX
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