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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 05/03/2019 Vintage CrossFit None 312 Bench Press
115+ (to failure)

315 Banded Lat Pull Downs

315 Romanian Deadlift		 135-135–145-145 lbs
Performed as RX
Sebastian Arango 05/03/2019 Vintage CrossFit None Push Press
2-2-2-2-2

Climbing in weight. All five sets should be challenging. Start work sets around 75%. Go Heavier than 4/19/2019		 145-145-155-155-165 lbs
Performed as RX
Sebastian Arango 04/29/2019 Vintage CrossFit None AMRAP 10 Minutes
Climb the Ladder
10/7 Calorie Row/Bike/Ski
3 Push Press 115/75lbs
10/7 Calories
6 Push Press
10/7 Calories
9, 12, 15 etc.

Beginner: 75/45
Intermediate: 95/65
Advanced: Rx

(Athletes choice of machine but perform the same machine for full workout) 		123 reps
Performed as RX
Sebastian Arango 04/10/2019 Vintage CrossFit None Back Squat 2-2-2-2-2 @ 85%+ 295-295-295-305-305 lbs
Performed as RX
Sebastian Arango 04/09/2019 Vintage CrossFit None AMRAP Kelly
AMRAP 20
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball to 10/9 target		 3 rounds 0 reps
Performed as RX
Sebastian Arango 04/03/2019 Vintage CrossFit None Back Squat
5x3 @ 80%		 275-275-275-275-275 lbs
Performed as RX
Sebastian Arango 04/02/2019 Vintage CrossFit None Every 5:00 for 15:00
Row 600m
20 Kettlebell Snatch 53/35lbs (10+10)
Max Box Jump Over 24/20 In Remaining Time
(Score is total Box Jump Overs)

Beginner: 35/18; Box Step Overs
Intermediate: 44/26; 20/16
Advanced: Rx		 116 reps
Workout Scaled
Sebastian Arango 02/05/2019 Vintage CrossFit None Back Squat

Warm up sets:
8 reps @ 50% of working weight - Slow controlled pause squats
6 reps @75% - Focus on speed up

"Die Set"
Choose a weight you believe you can hit for 8-12 reps. Max effort reps at chosen weight. Adjust weight based on how last week went.		 9 reps
Performed as RX
Sebastian Arango 01/29/2019 Vintage CrossFit None Back Squat

Warm up sets:
8 reps @ 50% of working weight - Slow controlled pause squats
6 reps @75% - Focus on speed up

"Die Set"
Choose a weight you believe you can hit for 8-12 reps. Max effort reps at chosen weight. Adjust weight based on how last week went.		 9 @ 285 lbs
Performed as RX
Sebastian Arango 01/23/2019 Vintage CrossFit None Every 4:00 for 16:00
Run 400m
12 Alternating Dumbbell Snatch
9 Burpees		 15m 30s
Performed as RX
Sebastian Arango 01/22/2019 Vintage CrossFit None Back Squat

Warm up sets:
8 reps @ 50% - Slow controlled pause squats
6 reps @ 75% - Focus on speed up

"Die Set"
Choose a weight you believe you can hit for 8-12 reps. Max effort reps at chosen weight. If you get over 15 reps, you went too light. Warm-up percentages are based on 1RM, Die set is based on feel.		 13 reps
Performed as RX
Sebastian Arango 01/18/2019 Vintage CrossFit None 30-20-10
Push Ups
Box Jump Overs 24/20"
Alternating Dumbbell Snatch 50/35lbs

Time cap 15:00

Beginner: 15-10-5 Perfect Push Ups; 20/16"; 30/15#
Intermediate: 40/25# Snatch
Advanced: Rx		 7m 29s
Performed as RX
Sebastian Arango 01/11/2019 Vintage CrossFit None Push Jerk
5x3 @ 85-90%		 145-155-165-175-185 lbs
Performed as RX
Sebastian Arango 01/11/2019 Vintage CrossFit None AMRAP 12 Minutes
25' Handstand Walk
10 Front Squat 165/115lbs
10 Bar Facing Burpees

Beginner: 25' Forward + Backward Bear Crawl; 95/65#
Intermediate: :30 Handstand Hold or 15 Hand Lifts or Shoulder Taps; 135/95
Advanced: Rx		 4 rounds 0 reps
Performed as RX
Sebastian Arango 01/09/2019 Vintage CrossFit None For time
2000 meter row
4 burpees every minute		 9m 47s
Performed as RX
Sebastian Arango 01/08/2019 Vintage CrossFit None 5 rounds for time of:
Run 200m
Ski 250/200m
30 Russian Kettlebell Swings		 16m 31s
Performed as RX
Sebastian Arango 01/07/2019 Vintage CrossFit None 4 rounds for time of
Run 400m
40' Handstand Walk

Beginner: 40' Forward + Backward Bear Crawl
Intermediate: :40 Handstand Hold or 20 Hand Lifts or Shoulder Taps
Advanced: Rx		 10m 25s
Performed as RX
Sebastian Arango 01/04/2019 Vintage CrossFit None 4 Rounds
Run 400m
30 Sit Ups
20/12 Calorie Bike		 17m 31s
Performed as RX
Sebastian Arango 01/03/2019 Vintage CrossFit None 4 Rounds
20 Wallballs 20/14lbs
8 Ring Dips
Run 400m
Rest 2:00
Wall-ball and Ring Dip sets SHOULD BE UNBROKEN		 17m 05s
Performed as RX
Sebastian Arango 12/30/2018 Vintage CrossFit None 4 Rounds for time
400 m run
50 air squats 		14m 02s
Performed as RX
Sebastian Arango 12/25/2018 Vintage CrossFit None Every 3:00 for 15:00
20/14 Calorie Bike

Time cap: 1:00 per round
Scale to 15/12 or 12/9 to hit the time frame
 2m 51s
Performed as RX
Sebastian Arango 12/18/2018 Vintage CrossFit None Back Squat 5RM 275 lbs
Performed as RX
Sebastian Arango 11/28/2018 Vintage CrossFit None Squat Clean 1RM 265 lbs
Performed as RX
Sebastian Arango 11/27/2018 Vintage CrossFit None Back Squat 3RM 305 lbs
Performed as RX
Sebastian Arango 11/27/2018 Vintage CrossFit None 3 Rounds
9 Thrusters 115/75lbs
12 Bar Facing Burpees
15 Toes to Bar

Time cap: 12:00

Beginner: 75/45; Toes to Hip Level
Intermediate: 95/65; 10 Toes to Bar
Advanced: Rx		 7m 17s
Performed as RX
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