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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 07/17/2018 Vintage CrossFit None Power Clean and Push Jerk
5x5 @ 75%+
Complete Reps in Singles
Rest 2 Mins between sets
(heavier than last time)
Compare to 7/3/2018		 175-175-175-185-195 lbs
Performed as RX
Sebastian Arango 07/17/2018 Vintage CrossFit None AMRAP 15:00
40 Sit Ups
30 Box Jump Overs 24/20"
20 KB Swings 53/35lbs

Beginner: 30 Sit Ups; 20 Box Jump Overs, 20/16"; 20 Kettlebell Swings 35/18#
Intermediate: 44/26# KB Swings
Advanced: Rx		 4 rounds 0 reps
Performed as RX
Sebastian Arango 07/16/2018 Vintage CrossFit None Box Squat
6x4 @ 80%+
 245-265-275-275-285-295 lbs
Performed as RX
Sebastian Arango 07/13/2018 Vintage CrossFit None Bench Press

5x3 @ 90%+ 2RM		 205-210-210-215-220 lbs
Performed as RX
Sebastian Arango 07/13/2018 Vintage CrossFit None 4 Rounds
25 Wall Balls 20/14lbs
Bike 12/9 Calories

This should be a sprint! Stay as close to unbroken as you can on the wall balls.

Beginner: 20 Wall Balls 14/10#; 10/7 Calorie Bike
Intermediate/Advanced: Rx		 7m 07s
Performed as RX
Sebastian Arango 07/11/2018 Vintage CrossFit None Sumo Deadlift
5x4
As Heavy As Possible
No Bounce - Silent		 275-295-305-315-325 lbs
Performed as RX
Sebastian Arango 07/11/2018 Vintage CrossFit None For Time
200' Walking Lunge
100 Double Unders
50 Goblet Squats 53/35lbs
50/35 Calorie Row
50 Goblet Squats
100 Double Unders
200' Walking Lunge

Beginner: 100' Walking Lunge; 100 Singles; 40 Goblet Squats @ 35/18#; 40/25 Calorie Row
Intermediate: 50 Double Unders; 44/26# Goblet Squat
Advanced: Rx		 18m 22s
Performed as RX
Sebastian Arango 07/06/2018 Vintage CrossFit None Strict Shoulder Press
10x2
As Heavy As Possible
Compare to Friday, June 22, 2018		 135 lbs
Performed as RX
Sebastian Arango 07/06/2018 Vintage CrossFit None 10 Rounds
3 Power Cleans 205/145lbs
30 Double Unders

This should be a heavy WOD, but pick a weight where you can keep moving. Recommend around 70-75% 1RM Power Clean. Time cap 15 minutes

Beginner: 115-135/65-75; 40 Single Unders or 15 single leg jump rope, each side
Intermediate: 155-185; 85-115; 10-20 Double Unders
Advanced: Rx
 10m 50s
Performed as RX
Sebastian Arango 07/04/2018 Vintage CrossFit Coffey For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up		 42m 46s
Performed as RX
Sebastian Arango 07/02/2018 Vintage CrossFit None Box Squat
6x3 @ 80%+		 275 lbs
Performed as RX
Sebastian Arango 07/02/2018 Vintage CrossFit None 3 Rounds
15 SDLHP 75/55lbs
3 Rope Climbs
Run 400m

Target time is <12 minutes.

Beginner: 55/35#; 9 Banded Strict Pull Ups
Intermediate: 2 Rope Climbs and/or reduced height
Advanced: Rx		 9m 42s
Performed as RX
Sebastian Arango 06/28/2018 Vintage CrossFit None Power Snatch
7x3 Touch and Go
70%+
Compare to Thursday, 6/14/2018		 115-115-135-135-145-145-155 lbs
Performed as RX
Sebastian Arango 06/28/2018 Vintage CrossFit None 3 Rounds
5 Overhead Squats 155/105lbs
10 Ring Dips
20 Box Jump Overs 24/20"

Beginner: 85/45#; 10 Push Ups; Box Step Overs
Intermediate: 115/75; Leg supported Ring Dips with :02 Hold at the top
Advanced: Rx		 3m 50s
Workout Scaled
Sebastian Arango 06/27/2018 Vintage CrossFit None Sumo Deadlift
5x3 As Heavy As Possible
No Bounce - Silent		 275-275-295-315-325 lbs
Performed as RX
Sebastian Arango 06/27/2018 Vintage CrossFit None AMRAP 10 Minutes
7 Thrusters 95/65lbs
25' Handstand Walk

Beginner: 65/45; 50' Bear Crawl or :30 Handstand Hold
Intermediate: 80/65#; 5 HS Walk Attempts or 20 Shoulder Taps
Advanced: Rx		 6 rounds 11 reps
Performed as RX
Sebastian Arango 06/26/2018 Vintage CrossFit None EOMOM for 16 Minutes
2 Squat Clean and Split Jerk
75%+ 1RM		 185-185-195-195-205-205-215-215 lbs
Performed as RX
Sebastian Arango 06/26/2018 Vintage CrossFit None 3 Rounds
10 D-Ball Cleans 100/70
15 Toes to Bar

Beginner: 50/30; 15 Single Leg V-Ups
Intermediate: 70/50
Advanced: Rx		 5m 16s
Performed as RX
Sebastian Arango 06/25/2018 Vintage CrossFit None Box Squat
10x2 @ 52.5-62.5%
Speed Work
Rest :30-:60
 205 lbs
Performed as RX
Sebastian Arango 06/25/2018 Vintage CrossFit None 5 Rounds
3 Squat Snatch 135/95lbs
3 Muscle Ups
THEN
Row 500m
(only 1 Row immediately following last round)

Beginner: 85/45; Ring Rows
Intermediate: 115/75; Ring Dips (emphasis on full ROM)
Advanced: Rx

Snatch weight should not exceed 70% of 1RM		 8m 02s
Workout Scaled
Sebastian Arango 06/18/2018 Vintage CrossFit None "Mary"-ish
AMRAP 20 Minutes
8 Handstand Push ups
10 Alternating Pistols
12 Pull Ups

Scale HSPU and pull up volume to complete each in 2 sets or less

Beginner: 8 Dumbbell Push Press or :20 HS Hold; 10 Steps Walking Lunge or Pistols to a box; 8 Banded Strict Pull Ups
Intermediate: Reduce HSPU ROM; Upright supported pistols; 8 Pull Ups
Advanced: Rx		 8 rounds 5 reps
Performed as RX
Sebastian Arango 06/18/2018 Vintage CrossFit None Box Squat
6x2 @ 80%+		 275-275-295-295-295-295 lbs
Performed as RX
Sebastian Arango 06/15/2018 Vintage CrossFit None Strength
Bench Press
5x5 @ 80%+ 2RM		 185-185-195-205-205 lbs
Performed as RX
Sebastian Arango 06/15/2018 Vintage CrossFit None 5 Rounds
15 Kettlebell Swings 70/53lbs
Run 200m w/ Kettlebell
25 Sit Ups

Beginner: 35/16
Intermediate: 53/35
Advanced: Rx
Competitor: 15 GHD Sit Ups		 17m 46s
Performed as RX
Sebastian Arango 06/13/2018 Vintage CrossFit None Sumo Deadlift
5x2 As Heavy As Possible
No Bounce - Silent

Try to build to heavier than 3RM with perfect positions		 295-325-325-345-345 lbs
Performed as RX
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