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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 08/17/2015 Vintage CrossFit None 5x10m forward and backwards bear crawl
Row 750m
5x10m forward and backwards bear crawl		 9m 04s
Performed as RX
Sebastian Arango 08/17/2015 Vintage CrossFit Back Squat Day 6 Back Squat 5-5-5-5-5 @ 77% 225-225-225-225-225 lbs
Performed as RX
Sebastian Arango 08/13/2015 Vintage CrossFit None Run 800m
21 Front Squats, 95/65
12 Bar Facing Burpees
15 Front Squats
9 Bar Facing Burpees
9 Front Squats
6 Bar Facing Burpees		 8m 54s
Performed as RX
Sebastian Arango 08/11/2015 Vintage CrossFit Back Squat Day 4 Back Squat 3-3-3-3-3 @ 85%
then
20 Second Back Rack Hold @ 105%		 24-245-245-245-245 lbs
Performed as RX
Sebastian Arango 08/11/2015 Vintage CrossFit None 3 Rounds
Row 30/24 Cal
18 Slam Balls (50/30)
Rest 2 minutes between rounds		 11m 57s
Performed as RX
Sebastian Arango 08/10/2015 Vintage CrossFit None Beginners: 10 min to work on High Hang Squat Snatch
Intermediate+: 10 min EMOM - 1 Low Hang Squat Snatch		 95 lbs
Performed as RX
Sebastian Arango 08/10/2015 Vintage CrossFit None AMRAP 7
3 Power Snatch, 135/85
3 Chest to Bar Pullups
6 Power Snatch
6 Chest to Bar Pullups
9 Power Snatch
9 Chest to Bar Pullups
12/12, 15/15, etc		 66 reps
Workout Scaled
Sebastian Arango 08/07/2015 Vintage CrossFit None 15-12-9
Deadlift 275/185
Burpee Pullup

Advanced
12-9-6
Deadlift 315/215
Burpee Bar Muscle Up		 13m 21s
Workout Scaled
Sebastian Arango 08/04/2015 Vintage CrossFit None 21 Kettlebell Swings, 70/53
21 Ring Pushups
400m run
15 Kettlebell Swings
15 Ring Pushups
400m run
9 Kettlebell Swings
9 Ring Pushups		 7m 20s
Workout Scaled
Sebastian Arango 08/01/2015 Vintage CrossFit VW 37 Wall Balls (M 20/F 14)
then
3 rounds of
10 Power Cleans (M 95/F 65)
10 Pullups
then
Run 400m with wall ball
then
3 rounds of
10 thrusters (M 95/F 65)
10 bar facing burpees
then
57 KB Swings (M 53/F 36)		 29m 03s
Performed as RX
Sebastian Arango 07/31/2015 Vintage CrossFit Squat Cycle Day 1 Back Squat 6-6-6-6-6 @ 70% 185-185-185-205-205 lbs
Performed as RX
Sebastian Arango 07/31/2015 Vintage CrossFit None 3 RFT
30 Squats
15 Toes to Bar
30 Pushups
15 Pullups		 15m 08s
Performed as RX
Sebastian Arango 07/29/2015 Vintage CrossFit None 3 RFT
Row 500m
12 Burpees
21 Box Jumps 24/20"		 13m 10s
Performed as RX
Sebastian Arango 07/28/2015 Vintage CrossFit None AMRAP 15
3 Rope Climbs (Advanced 5 Rope Climbs)
25 Wall Balls
50 Double Unders		 2 rounds 1 reps
Workout Scaled
Sebastian Arango 07/27/2015 Vintage CrossFit Back Squat 1RM Back Squat 1-1-1-1-1 295 lbs
Performed as RX
Sebastian Arango 07/21/2015 Mapana Crossfit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 10m 58s
Performed as RX
Sebastian Arango 07/18/2015 Hakuna Crossfit None 10 RFT
10 Thrusters (65 lbs)
10 ring push-ups		 15m 38s
Performed as RX
Sebastian Arango 07/06/2015 Vintage CrossFit None Squat Clean 2-2-2-2-2 @ 85%, drop each rep
Advanced: Split Jerk 2nd rep		 165-175-185-195-200 lbs
Performed as RX
Sebastian Arango 07/06/2015 Vintage CrossFit None 40 Kettlebell Swings, 70/53
40 Lateral Barbell Burpees
40 Front Squats 155/105		 18m 25s
Performed as RX
Sebastian Arango 07/04/2015 Vintage CrossFit Lumberjack 20 20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 Squat Cleans (95lbs)
Run 400m		 34m 05s
Workout Scaled
Sebastian Arango 07/03/2015 Vintage CrossFit None 15 min AMRAP
5 Burpees
1 Rope Climb
30 Double Unders		 4 rounds 0 reps
Performed as RX
Sebastian Arango 07/02/2015 Vintage CrossFit None Back Squat 3-3-3-3-3 @ 75%+
Advanced: @ 80%+		 205-215-225-235-235 lbs
Performed as RX
Sebastian Arango 07/02/2015 Vintage CrossFit None 20 10-meter shuttle runs
25 Slam Balls (50/30)
20 10-meter shuttle runs
25 Slam Balls (50/30)
20 10-meter shuttle runs		 7m 32s
Performed as RX
Sebastian Arango 06/18/2015 Vintage CrossFit CrossFit Games Open 12.5 Complete as many reps as possible in 7 minutes of the following rep scheme:
M 100 pound/F 65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups...

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.		 65 reps
Performed as RX
Sebastian Arango 06/16/2015 Vintage CrossFit None 5x3 Power Snatch at 70%, drop between reps 90 lbs
Performed as RX
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