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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 10/02/2015 Vintage CrossFit None Deadlift 3RM 335 lbs
Performed as RX
Sebastian Arango 10/02/2015 Vintage CrossFit None 10 Rounds for Time (15 minute cap)
95/65 pound Deadlift, 12 reps
95/65 pound Hang power clean, 9 reps
95/65 pound Push jerk, 6 reps		 15m 00s
Performed as RX
Sebastian Arango 09/30/2015 Vintage CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 24m 56s
Performed as RX
Sebastian Arango 09/28/2015 Vintage CrossFit None 3 Rounds
10 Front squats (135/95)
10 Lateral bar burpees		 4m 01s
Performed as RX
Sebastian Arango 09/24/2015 Vintage CrossFit None E3MOM for 15 min
3 Deadlifts ~65-75% (30X2)
10 burpees
30X2 Protocol Explosive from the ground, 2 sec pause at the top, 3 sec decent, touch and go (0 sec) Focus on positioning		 245 lbs
Performed as RX
Sebastian Arango 09/24/2015 Vintage CrossFit None 10 Min AMRAP
10 Deadlifts (135/95)
10 Toes to Rings*
*Sub the following if a consistent set of 10 unbroken reps is not achievable:
- Hanging Knee Raises from the rig
- Kipping Swings from the rig
(Likewise, sets of deadlifts should be unbroken, scale appropriately)
*If 10 rounds are completed in the 10 min AMRAP, stop. Completing 10 rounds is the goal.		 6 rounds 15 reps
Performed as RX
Sebastian Arango 09/23/2015 Vintage CrossFit Mini Murph Run 800m
50 Pull Ups
100 Push Ups
150 Air Squats
Run 800m
*Partition the Pull-ups, Push-ups, and Squats as needed, but start and end the workout with an 800m run.
*No Vest		 17m 08s
Performed as RX
Sebastian Arango 09/22/2015 Vintage CrossFit None 10 min AMRAP
15 Hang Squat Cleans (75/55) FB: (135/95)
15 Hang Squat Cleans (95/65) FB: (155/105)
15 Hang Squat Cleans (115/75) FB: (185/135)
15 Hang Squat Cleans (135/95) FB: (205/145)
15 Hang Squat Cleans (155/105) FB: (225/155)		 57 reps
Performed as RX
Sebastian Arango 09/21/2015 Vintage CrossFit None EMOM 10
Evens: 10 Strict Pull Ups
Odds: 10 Strict Ring Dips		 92 reps
Performed as RX
Sebastian Arango 09/21/2015 Vintage CrossFit None For Time
800m Run
30 Burpees
5 Rope Climbs		 8m 25s
Performed as RX
Sebastian Arango 09/18/2015 Vintage CrossFit None With a partner:
10 min AMRAP
10 Power Cleans (135/95)
5 Muscle Ups

* Split the reps any way
* For newer athletes substitute 5 challenging Pull-ups instead of muscle ups (Strict, C2B, Regular)
*Goal is 7-10 rounds
*If an odd number, have an individual perform: 5 Power Cleans; 3 Muscle Ups for 6 min.		 5 rounds 10 reps
Performed as RX
Sebastian Arango 09/09/2015 Pto Madero Travel WOD 3 RFT
50 push ups
50 sit ups
50 air squats		 21m 16s
Performed as RX
Sebastian Arango 09/07/2015 Vintage CrossFit Glen For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees		 51m 18s
Performed as RX
Sebastian Arango 09/02/2015 Vintage CrossFit None 3 RFT
Run 800m
30 Situps (Advanced GHDSU)
30 KB Swings 53/35		 19m 12s
Performed as RX
Sebastian Arango 09/01/2015 Vintage CrossFit None 3 RFT
21 Box Jump Overs, 24"/20"
14 Chest to Bar Pullups

200m sandbag run after rounds 1 & 2		 8m 00s
Performed as RX
Sebastian Arango 08/31/2015 Vintage CrossFit Back Squat Day 10 Back Squat 4-4-4-4 @ 84% 250 lbs
Performed as RX
Sebastian Arango 08/31/2015 Vintage CrossFit None 5 rounds for time of:
10 Power Cleans (135/95)
10 Burpees		 9m 03s
Performed as RX
Sebastian Arango 08/27/2015 Vintage CrossFit None 5 Work Sets
1 Push Press + 1 Push Jerk + 1 Split Jerk		 95-115-135-145-155 lbs
Performed as RX
Sebastian Arango 08/27/2015 Vintage CrossFit None 3 rounds of:
10 Push Jerks (M 155/F 105) - Advanced 185/125
20 pistols		 5m 48s
Workout Scaled
Sebastian Arango 08/26/2015 Vintage CrossFit Rankel Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters		 5 rounds 23 reps
Performed as RX
Sebastian Arango 08/24/2015 Vintage CrossFit None 21 Box Jumps 24/20"
9 Power Snatch, 115/75
15 Box Jumps
15 Power Snatch
9 Box Jumps
21 Power Snatch		 7m 33s
Workout Scaled
Sebastian Arango 08/20/2015 Crossfit Santa Cruz 591 None AMRAP 8 Minute
5 Strict Chin Ups
3 SDLHP 125 lbs
1 Rope Climbs		 4 rounds 8 reps
Performed as RX
Sebastian Arango 08/20/2015 Crossfit Santa Cruz 591 None 5-4-3-2-1
Bar Muscle Ups
Squat Cleans 175 lbs		 9m 20s
Performed as RX
Sebastian Arango 08/19/2015 Crossfit Santacruz 591 None AMRAP 6 Minute
2 Snatch 115 lbs
2 Pistols / leg		 9 rounds 0 reps
Workout Scaled
Sebastian Arango 08/19/2015 Crossfit Santa Cruz 591 None AMRAP 6 Minute
10 pull ups
20 Double unders 		3 rounds 20 reps
Performed as RX
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