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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 03/17/2015 Vintage CrossFit None 5 Rounds for Time
2 Rope Climbs
15 Kettlebell Swings 53/35		 16m 17s
Workout Scaled
Sebastian Arango 03/13/2015 Vintage CrossFit CrossFit Open 15.3 14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders		 740 reps
Workout Scaled
Sebastian Arango 03/12/2015 Vintage CrossFit None Run 800m
21 Deadlifts 225/155
21 Ring Dips
Run 400m
15 Deadlifts
15 Ring Dips
Run 200m
9 Deadlifts
9 Ring Dips		 12m 30s
Workout Scaled
Sebastian Arango 03/11/2015 Vintage CrossFit None Beginner version:
AMRAP 12
3 rounds of
15 Box Jumps
15 Shoulder to Overhead 45/35
then in remaining time rounds of
15 Box Jumps
15 Shoulder to Overhead 95/65

Intermediate/Advanced Version
AMRAP 12
20 Box Jumps
40 Shoulder to Overhead 45/35
20 Box Jumps
30 Shoulder to Overhead 95/65
20 Box Jumps
20 Shoulder to Overhead 135/95
20 Box Jumps
10 Shoulder to Overhead 185/125
20 Box Jumps
Max Reps Handstand Pushups		 140 reps
Performed as RX
Sebastian Arango 03/09/2015 Vintage CrossFit None 60 Step up
21 Deadlift, 185
40 Step up
15 Deadlift, 185
20 Step up
9 Deadlift, 185		 9m 55s
Performed as RX
Sebastian Arango 03/09/2015 Vintage CrossFit None Front Squat 5-5-3-3-2-2 115-135-185-185-205-215 lbs
Performed as RX
Sebastian Arango 03/04/2015 Vintage CrossFit None AMRAP 15
30 Jumping Lunges
30 KB Swings 53/35
30 Pushups		 3 rounds 11 reps
Workout Scaled
Sebastian Arango 03/01/2015 Vintage CrossFit None 4 rounds of:
400m run
50 squats		 15m 58s
Performed as RX
Sebastian Arango 02/27/2015 Vintage CrossFit CrossFit Open 15.1 Complete as many rounds and reps as
possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)		 3 rounds 25 reps
Performed as RX
Sebastian Arango 02/27/2015 Vintage CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 175 lbs
Performed as RX
Sebastian Arango 02/23/2015 Vintage CrossFit None Snatch 1RM 125 lbs
Performed as RX
Sebastian Arango 02/23/2015 Vintage CrossFit None 50 Squats
40 Pushups
30 Box Jumps 24"/20"
20 burpees to 6" target		 4m 46s
Performed as RX
Sebastian Arango 02/20/2015 Vintage CrossFit None AMRAP 10
2 Deadlifts 275/185
10 Double Unders
4 Deadlifts 275/185
20 Double Unders
6 Deadlifts 275/185
30 Double Unders
8 Deadlifts 275/185
40 Double Unders
10 Deadlifts 275/185
50 Double Unders
etc continue in this pattern until 10 minutes		 6 rounds 18 reps
Workout Scaled
Sebastian Arango 02/17/2015 Vintage CrossFit CrossFit Open 11.5ish AMRAP 15
5 Power Cleans 155/105
10 Toes to bar
15 Wall Balls		 6 rounds 3 reps
Workout Scaled
Sebastian Arango 02/16/2015 Vintage CrossFit None 30-24-18-12-6 reps of:
10m Shuttle Runs
Plate Pushups		 10m 03s
Performed as RX
Sebastian Arango 02/16/2015 Vintage CrossFit None 3 sets of 3 reps of:
Snatch pulls with
Pause at 2"
Pause at the knee
Pause at the hip (power position)
Then a power shrug
Perform at 20-40%

5 sets of 2 reps power snatch with pause at the knee at 50-80% of 1RM Power Snatch		 55 lbs
95 lbs
Performed as RX
Sebastian Arango 02/13/2015 Vintage CrossFit None Low Hang Power Snatch 7x1, build up to 80% 1RM Power Snatch
Low Hang Squat Snatch 7x1, build up to 80% 1RM Squat Snatch		 35-35 lbs
35-35 lbs
Performed as RX
Sebastian Arango 02/13/2015 Vintage CrossFit None 3 RFT
Row 500m
21 Slam Balls 50/30
12 C2B Pullups		 15m 00s
Performed as RX
Sebastian Arango 02/12/2015 Vintage CrossFit None Front Squat 5-5 (60-75%)
Front Squat 2-2-2-2-2 (80%+)		 145-155 lbs
195-195-195-195-195 lbs
Performed as RX
Sebastian Arango 02/12/2015 Vintage CrossFit None AMRAP 3 x 3
21 Thrusters 105/70
Max Reps Bar Facing Burpees
Rest 1 minute

Suggested scaling: beginners: 65/45, intermediate: 85/55		 27 reps
Workout Scaled
Sebastian Arango 02/11/2015 Vintage CrossFit Shoulder Press 1RM Shoulder Press 1-1-1-1-1 135 lbs
Performed as RX
Sebastian Arango 02/11/2015 Vintage CrossFit None 15 Shoulder to Overhead, 135/95
50 Double Unders
12 Shoulder to Overhead, 135/95
40 Double Unders
9 Shoulder to Overhead, 135/95
30 Double Unders
6 Shoulder to Overhead, 135/95
20 Double Unders
3 Shoulder to Overhead, 135/95
10 Double Unders		 7m 33s
Workout Scaled
Sebastian Arango 02/09/2015 Vintage CrossFit None 3 RFT
30 Cal Row
15 Deadlifts, 225/155
30 Wall Balls		 16m 06s
Workout Scaled
Sebastian Arango 02/05/2015 Vintage CrossFit None 5 sets of:
Hang Squat Clean + Squat Clean + Push Jerk + Split Jerk		 115 lbs
Performed as RX
Sebastian Arango 02/05/2015 Vintage CrossFit None AMRAP 15
1 Clean and Jerk, 155/105
1 Round of Cindy
2 Clean and Jerk, 155/105
1 Round of Cindy
3 Clean and Jerk, 155/105
1 Round of Cindy
etc		 7 rounds 0 reps
Workout Scaled
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