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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 11/04/2015 Vintage CrossFit AMRAP 6 AMRAP 6
400m run buy in
then
3,6,9,12,15,etc reps of:
Kettlebell Swings, 53/35
Burpees		 63 reps
Performed as RX
Sebastian Arango 11/03/2015 Vintage CrossFit None 12 minutes to build to a heavy 3-rep Power Snatch, drop after each rep 115-125-135 lbs
Performed as RX
Sebastian Arango 11/03/2015 Vintage CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 12m 15s
Performed as RX
Sebastian Arango 11/02/2015 Vintage CrossFit None 5 Rounds for total time
50 Double Unders
16 Alternating Pistols (scale to alternating jumping lunges)
2 Rope Climbs (Advanced 4 Rope Climbs)

Rest 1 minute between rounds		 22m 17s
Workout Scaled
Sebastian Arango 10/31/2015 The Core Travel WOD 3 RFT
50 push ups
50 sit ups
50 air squats		 19m 25s
Performed as RX
Sebastian Arango 10/28/2015 Vintage CrossFit None 5 sets, building
3 Push Press + 2 Push Jerks + 1 Split Jerk with 3-second pause in the split before standing		 75-85-95-105-115 lbs
Performed as RX
Sebastian Arango 10/28/2015 Vintage CrossFit None AMRAP 10
10 Calorie Row
10 Hang Power Cleans, 135/95
10 Box Jump Overs, 24/20		 4 rounds 14 reps
Performed as RX
Sebastian Arango 10/27/2015 Vintage CrossFit Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 12m 58s
Workout Scaled
Sebastian Arango 10/26/2015 Vintage CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 8m 13s
Performed as RX
Sebastian Arango 10/24/2015 Vintage CrossFit None 2 Rounds for Time
1000m Row
50 Weighted Sit-ups (35/25)
800m Run		 23m 01s
Performed as RX
Sebastian Arango 10/22/2015 Vintage CrossFit None 3 Rounds for Time
10 KB Swings (2/1.5)
10 Box Jumps (24/20)
10 Wallballs (20/14)		 5m 18s
Performed as RX
Sebastian Arango 10/21/2015 Vintage CrossFit None 10 x 2 Shoulder Press (30 sec rest)
 115 lbs
Performed as RX
Sebastian Arango 10/21/2015 Vintage CrossFit None 5 Rounds
8 Hang Squat Clean Thruster (95/65)
200m Run		 9m 12s
Performed as RX
Sebastian Arango 10/20/2015 Vintage CrossFit None 5x3 Back Squats (+75%)
*Keep rest close to 90 sec to 2 min (build if feeling saucy)		 225-225-225-245-250 lbs
Performed as RX
Sebastian Arango 10/20/2015 Vintage CrossFit None 7 min AMRAP
10 Deadlifts (225/155)
10 Lateral Burpees		 4 rounds 12 reps
Performed as RX
Sebastian Arango 10/19/2015 Vintage CrossFit None In 15 min
Build to a heavy Squat Snatch from the High Hang		 135 lbs
Performed as RX
Sebastian Arango 10/19/2015 Vintage CrossFit None 10 min AMRAP
1600m Run buy in
Power Snatch (135/95)
*Adjust run to target 2 minutes on the barbell		 23 reps
Workout Scaled
Sebastian Arango 10/17/2015 Vintage CrossFit None In Teams of 2
20 Rounds for Time (partners alternate each round)
15m Sprint
15 Air Squats
15m Sprint		 8m 14s
Performed as RX
Sebastian Arango 10/16/2015 Vintage CrossFit None 5 x 10 Alternating Front Rack Lunges 65-75-85-95-105 lbs
Performed as RX
Sebastian Arango 10/16/2015 Vintage CrossFit None 5 min AMRAP
5 Shoulder to Overhead (95/65)
5 Front Squats (95/65)
*Any time the bar is dropped, perform 5 burpees		 4 rounds 0 reps
Performed as RX
Sebastian Arango 10/14/2015 Vintage CrossFit None 3 Rounds
21 Cal Row
15 Toes to Bar
9 Hand Stand Push Up		 16m 23s
Performed as RX
Sebastian Arango 10/12/2015 Vintage CrossFit None For Time
100 Double Unders
20m Handstand Walk
25 Burpees
20m Handstand Walk
100 Double Unders
*Substitute 30m Backwards Bear Crawl for HS Walks		 11m 20s
Workout Scaled
Sebastian Arango 10/09/2015 Vintage CrossFit None 4 Rounds for Time:
4 Power Cleans (155/105)
4 Front Squats (155/105)
4 Shoulder to Overhead (155/105)
4 Front Rack Lunges (155/105)		 7m 54s
Workout Scaled
Sebastian Arango 10/08/2015 Vintage CrossFit CrossFit Games Open 12.1 Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach		 74 reps
Performed as RX
Sebastian Arango 10/07/2015 Quinta Real Travel WOD 3 RFT
50 push ups
50 sit ups
50 air squats		 20m 48s
Performed as RX
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