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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 09/14/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 82.5% 245-265-265-275 lbs
Performed as RX
Sebastian Arango 09/14/2018 Vintage CrossFit None 7 Rounds
2 Rope Climbs
14 Alternating Pistols

Beginner: 14 Step Back Lunges or Pistols to a box; Driveway Length Sled Rope Pull
Intermediate: Upright assisted pistols or lateral box step downs; 10' or 12' rope climbs
Advanced: Rx		 14m 50s
Performed as RX
Sebastian Arango 09/13/2018 Vintage CrossFit None For Time
20 Back Rack Lunge Steps 135/95lbs
100 Double Unders
100 Push Ups
100 Double Unders
20 Back Rack Lunges

Lunges will be taken from the ground so pick a weight you can clean to your back and then perform the 20 steps unbroken.

Beginner: 95/55; 50 Single Unders then 1:00 double under attempts then 50 single unders; 60/40 Push Ups
Intermediate: 115/75; 40-60 Double Unders; 80/55 Push Ups
Advanced: Rx		 13m 30s
Performed as RX
Sebastian Arango 09/12/2018 Vintage CrossFit None Pause Power Position Clean Warm Up
4x3 @ 40-60% 1RM
Jerk the final rep of each set
Drop and Reset

Hang Clean (above knee)
Every 2 Minutes for 12 Minutes
3 Reps @ 70%+
Jerk the last rep
NO FAILS		 195 lbs
Performed as RX
Sebastian Arango 09/12/2018 Vintage CrossFit None 3 Rounds

4-3-2
Ring Muscle Up
Squat clean 185/125

Rest 2:00		 12m 31s
Performed as RX
Sebastian Arango 09/11/2018 Vintage CrossFit None 4 Rounds for time
400 m run
50 air squats 		12m 29s
Performed as RX
Sebastian Arango 09/10/2018 Vintage CrossFit None Back Squat
5x5 @ 72.5%		 225-245-245-245-255 lbs
Performed as RX
Sebastian Arango 09/10/2018 Vintage CrossFit None AMRAP 6 Minutes

40 Bar Facing Burpees
30 Overhead Squats 95/65lbs
Max DB Box Step Overs in remaining time
(24/20" 50/35s)

Beginner: 30 BFB; 20 OHS @ 45/35#; 30/15#
Intermediate: 30 BFB; 20 OHS @ 75/55#; 40/25#
Advanced: Rx
 89 reps
Workout Scaled
Sebastian Arango 09/07/2018 Vintage CrossFit None Back Squat 4-4-4-4 @ 80% 225-235-255-275 lbs
Performed as RX
Sebastian Arango 09/07/2018 Vintage CrossFit None AMRAP 12 Minutes

15 KB Swings 53/35lbs
10 Burpees to 6" Target
5 Strict Handstand Push Ups

Beginner: 35/18; 1 Wall Walk or :15 Handstand Hold or 5 Seated Strict Dumbbell Press
Intermediate: 44/26; Reduced ROM or reps Strict HSPU
Advanced: Rx		 4 rounds 0 reps
Workout Scaled
Sebastian Arango 09/06/2018 Vintage CrossFit None Strict Shoulder Press
2x10

then

1 Rep every :90 for 12 Minutes
As heavy as possible
 135 lbs
Performed as RX
Sebastian Arango 09/06/2018 Vintage CrossFit None 5 Rounds
21 Sumo Deadlift High Pull 75/55lbs
1 Pegboard Climbs or 1 Legless Rope Climb or 1 Rope Climb or 5 Strict Pull Ups

Pick an option that challenges you but allows you to continue moving with fast transitions and minimal rest.

Beginner: 15 SDLHP; Banded Strict Pull Ups
Intermediate/Advanced: Rx
Competitor: 2 Pegboard Climbs		 11m 20s
Performed as RX
Sebastian Arango 09/05/2018 Vintage CrossFit None Deadlift 3-3-3 325-345-365 lbs
Performed as RX
Sebastian Arango 09/05/2018 Vintage CrossFit None 4 Rounds
Run 400m
10 Ring Dips
15 Front Squats 95/65lbs

Ring Dips should be 2 sets or less, scale volume. Front Squats should be a single set, scale weight!

Beginner: 10 Plate Push Ups; 75/45#
Intermediate: 5-7 Ring Dips
Advanced: Rx		 13m 48s
Performed as RX
Sebastian Arango 09/04/2018 Vintage CrossFit None Run 800m x 4

Rest 2:00

The goal is consistent splits within :05 of each other across all four sets. Push the pace but don't pick an unsustainable pace.
19m 02s
Performed as RX
Sebastian Arango 08/29/2018 Vintage CrossFit None Hang Squat Clean 2RM 247 lbs
Performed as RX
Sebastian Arango 08/29/2018 Vintage CrossFit None 2 Rounds
Row 50/40 Calories
50 Wallballs
Run 400m
50 Empty Bar Thrusters

Time Cap 20:00

Beginner: 30/25 Cal; 30 WB & Thrusters
Intermediate: 40 WB & Thrusters
Advanced: Rx		 22m 30s
Performed as RX
Sebastian Arango 08/28/2018 Vintage CrossFit None Hang Squat Snatch 2RM 155 lbs
Performed as RX
Sebastian Arango 08/28/2018 Vintage CrossFit None AMRAP 6 Minutes
Climb the Ladder
3 Bar Facing Burpees
3 Shoulder to Overhead 135/95lbs
6,6, 9,9, 12,12 ....

Beginner: 95/55
Intermediate: 115/75
Advanced: Rx		 82 reps
Performed as RX
Sebastian Arango 08/27/2018 Vintage CrossFit None Back Squat 1RM 305 lbs
Performed as RX
Sebastian Arango 08/27/2018 Vintage CrossFit None 3 Rounds
75 Double Unders
12 Squat Cleans 115/75lbs
12 Chest to Bar Pull Ups

Target time: 8-12 minutes

Beginner: 75 Single Unders or 7 sets of 10 Singles + 1 DU Attempt; 8-10 cleans @ 95/55; 8-10 strict banded pull ups
Intermediate: 40 Double Unders; 8-10 cleans @ 115/75; 8-10 Chin over Bar Pull Ups
Advanced: Rx		 12m 06s
Performed as RX
Sebastian Arango 08/27/2018 Vintage CrossFit None Death by Handstand Walk
Minute 1 - 5'
Minute 2 - 10'
Minute 3 - 15'
Etc.
Set up a turn around spot when necessary
 40 ft
Performed as RX
Sebastian Arango 08/26/2018 Vintage CrossFit Dri Tri 4000 m bike
2000 m row
1600 m run		 22m 18s
Performed as RX
Sebastian Arango 08/21/2018 Vintage CrossFit None AMRAP 20
5 Strict Handstand Push Ups
10 Toes to Bar
15 Deadlifts 135/95

Beginner: 2 Wall Walks or :20 Handstand Hold; V-Ups or Hanging Knee Raises; 95/55
Intermediate: 2-3 Strict HSPU and or reduced ROM; 7 Toes to Bar; 115/75
Advanced: Rx		 10 rounds 6 reps
Workout Scaled
Sebastian Arango 08/17/2018 Vintage CrossFit None Back Squat 5-5
Back Squat 3-3-3
Back Squat 1-1-1-1-1		 205-205-225-235-245-275-285-295-305-315 lbs
Performed as RX
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