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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 08/15/2018 Vintage CrossFit Hotshots 19 Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters		 38m 19s
Performed as RX
Sebastian Arango 08/14/2018 Vintage CrossFit None AMRAP 10
15 Deadlifts, 185/125
15 Push Ups
15/10 Calorie Bike or 200m Run		 4 rounds 100 reps
Performed as RX
Sebastian Arango 08/14/2018 Vintage CrossFit None Hang Power Clean 3-3-3-3-3 175-185-205-215-225 lbs
Performed as RX
Sebastian Arango 08/07/2018 Vintage CrossFit None EMOM 15
1 Clean and Jerk, any way
Start at 50-60% 1RM and build to ~90-95% 1RM		 185-185-185-195-195-195-205-205-215-215-215-225-225-225 lbs
Performed as RX
Sebastian Arango 08/07/2018 Vintage CrossFit None AENEAS
5 / 4 climbs
40 thrusters, 85 / 55 lb.
200m D-Ball Carry

Beginner: 25 Ring Rows; 65/45# Thrusters; 60/40# Sandbag
Intermediate: Rope Climbs; 70/50
Advanced: Legless Rope Climbs, 100/70
Competitor: Pegboard Climbs, 150/100		 10m 11s
Performed as RX
Sebastian Arango 08/06/2018 Vintage CrossFit None Deadlift 1RM 420 lbs
Performed as RX
Sebastian Arango 08/06/2018 Vintage CrossFit None 30 Muscle Ups for time

Beginner: 50 Burpee Jumping Chin over Bar Pull Ups
Intermediate: 50 Burpee Chest to Bar Pull Ups
Advanced: Rx		 7m 14s
Performed as RX
Sebastian Arango 08/03/2018 Vintage CrossFit None Bench Press 2RM 245 lbs
Performed as RX
Sebastian Arango 08/03/2018 Vintage CrossFit Helen 3 Rounds
Run 400m
21 Kettlebell Swings 53/35lbs
12 Pull Ups

Beginner: 35/18; Banded Pull Ups or Ring Rows
Intermediate/Advanced: Rx		 10m 04s
Performed as RX
Sebastian Arango 08/03/2018 Vintage CrossFit None QuickFit 17.5
10 rounds:
9 wall balls
35 double-unders or 50 single unders		 14m 59s
Performed as RX
Sebastian Arango 08/01/2018 Vintage CrossFit None Sumo Deadlift 3RM 367 lbs
Performed as RX
Sebastian Arango 08/01/2018 Vintage CrossFit None 100' Unbroken Farmer's Carry
Find max weight, build across at least 3 sets		 200 lbs
Performed as RX
Sebastian Arango 08/01/2018 Vintage CrossFit None Max effort Dumbbell or Kettlebell Farmer's Holds

Hold at side until grip fails. Target is 2+ minutes.

Beginner: 50/35
Intermediate: 60/45
Advanced: 70/50		 1m 20s
Performed as RX
Sebastian Arango 07/31/2018 Vintage CrossFit None Find 1RM Clean Complex
Squat Clean + Front Squat + Jerk		 245 lbs
Performed as RX
Sebastian Arango 07/30/2018 Vintage CrossFit None Find 1RM Box Squat 375 lbs
Performed as RX
Sebastian Arango 07/30/2018 Vintage CrossFit None For Time
21-15-9
Shoulder to OH 135/95lbs
Toes to Bar
Row for Calories

Time cap: 10:00

The Shoulder to overhead and toes to bar should be completed in 3 sets or less each round, scale volume if needed to preserve intensity.

Beginner: 95/55; Hanging Knee Raise or Feet to Hip Level or higher
Intermediate: 115/75, possible scale volume to 18-12-6 reps
Advanced: Rx		 7m 30s
Performed as RX
Sebastian Arango 07/30/2018 Vintage CrossFit None Run 3k 13m 20s
Performed as RX
Sebastian Arango 07/29/2018 Vintage CrossFit None 3 rounds for time of:
Row 500m
10 D-Ball Clean and Jerk, 100/70#

Beginner: 50/30#
Intermediate: 70/50#
Advanced: 100/70#		 11m 42s
Performed as RX
Sebastian Arango 07/29/2018 Vintage CrossFit None Seated Dumbbell Press
310
Heavy and Unbroken

Warm up well to ensure all three work sets are at a challenging weight		 45 lbs
Performed as RX
Sebastian Arango 07/28/2018 Vintage CrossFit None Partner "Napalm"
2 Rounds For Time, split reps any way:
10 Bar Muscle-ups
(partner hangs from bar)
20 Bar-Facing Burpees
(synchro)
30 Deadlifts (225/155)
(partner holds wall ball overhead)
40 Wallballs (30/20) (partner holds wall sit)

Beginner/QuickFit: 30' Sled Rope Pull; Regular Burpees; Kettlebell Sumo Deadlift High Pulls 53/35#; 14/10#
Intermediate: 20 Strict Chin Ups, use smallest band possible if necessary; 185/125#; 20/14#
Advanced: Rx		 13m 38s
Performed as RX
Sebastian Arango 07/27/2018 Vintage CrossFit None Bench Press
5x2 @ 90%+ 2RM		 225-225-225-230-230 lbs
Performed as RX
Sebastian Arango 07/27/2018 Vintage CrossFit None For Time
Run 600m
200m Overhead Odd Object Carry
Run 600m

Athlete's choice for object to carry. Perform as 6x100' carry (back of gym to fence). Suggestions:

Beginner: 50/30# sandbag/2 KBs or DBs, ~25/15#
Intermediate: 70/50# D-Ball/2 KBs or DBs, ~40/25#
Advanced: 100/70# D-Ball/2 KBs or DBs, ~50/35#		 12m 06s
Performed as RX
Sebastian Arango 07/18/2018 Vintage CrossFit None Sumo Deadlift
10x3 @ 70% of 3RM
Speed Work
No Bounce - Silent		 205-225-245-245-245-255-255-255-265-265 lbs
Performed as RX
Sebastian Arango 07/18/2018 Vintage CrossFit None 4 Rounds
Run 400m
100m Farmers Carry AHAP

Perform carries as 3x 100 ft (back of gym to fence). Go heavy and be creative with implements but you should not break up the carry more than twice.

Beginner: 50/35# Dumbbells or KBs
Intermediate: 70/50 Dumbbells or KBs
Advanced: 88/62 KBs or Farmers Handles at 100/70#		 15m 35s
Performed as RX
Sebastian Arango 07/18/2018 Vintage CrossFit None 5 Rounds
50 Double Unders
5 Bar Muscle Ups
Rest :90		 10m 15s
Performed as RX
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