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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 06/13/2018 Vintage CrossFit None 40-30-20
Sumo Deadlift High Pull 75/55lbs
Wallballs 20/14lbs

Run 400m after the round of 40 and 30

Target times are under 15:00. Scale volume or reps to achieve target time.

Beginner: 55/35; 14/10#
Intermediate/Adv: Rx		 15m 50s
Performed as RX
Sebastian Arango 06/13/2018 Vintage CrossFit None 15 Rounds
1:00 on / 1:00 off

Max distance on Assault Bike or Rower
 16.20 km
Performed as RX
Sebastian Arango 06/12/2018 Vintage CrossFit None EOMOM for 16 Minutes
1 Squat Clean and Split Jerk
80%+ 1RM

Increase or decrease weight between sets 		195-195-195-205-205-205-215-215-225-225 lbs
Performed as RX
Sebastian Arango 06/12/2018 Vintage CrossFit None AMRAP 12 Minutes
Climb the ladder
1 Muscle Up
1 Squat Snatch 135/95lbs
2 Muscle Ups
2 Squat Snatch 135/95
3/3 4/4 etc...

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

Snatch weight should not exceed 70% of 1RM		 38 reps
Performed as RX
Sebastian Arango 06/11/2018 Vintage CrossFit None Box Squat
10x2 @ 50-60%
Speed Work (control the descent, sit down, then fast up!)
Rest :30-:60		 185-185-205-205-225-225-235-235-245-245 lbs
Performed as RX
Sebastian Arango 06/11/2018 Vintage CrossFit None 12-9-6
Power Cleans 155/105lbs
Box Jump Overs 24/20"
Chest to Bar Pull Ups

Beginner: 105/65; 20/16" Step Overs; Banded Strict Pull Ups
Intermediate: 135/85; Rx; Chin over Bar Pull Ups
Advanced: Rx		 4m 24s
Performed as RX
Sebastian Arango 06/08/2018 Vintage CrossFit None Bench Press 2RM 235 lbs
Performed as RX
Sebastian Arango 06/08/2018 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		 9m 53s
Performed as RX
Sebastian Arango 06/05/2018 Crossfit BPM None 9 min AMRAP

1 RMU
1 Sq Snatch @ 135 lbs
2 RMU
2 Sq Snatch
3 RMU
3 Sq Snatch
........		 4 rounds 7 reps
Performed as RX
Sebastian Arango 06/04/2018 CrossFit BPM None 2 RFT

400 m run
26 HRPU
400 m run
26 kettlebell swings @53
400 m run
26 sit ups
400 m run
26 DL @75 lbs
400 m run
26 air squats
400 m run
26 box jumps		 35m 57s
Performed as RX
Sebastian Arango 05/31/2018 Vintage CrossFit None Power Clean 1RM 255 lbs
Performed as RX
Sebastian Arango 05/31/2018 Vintage CrossFit None 3 Rounds
10 Power Snatch 95/65lbs
15/12 Calorie Row
20 Wall Balls 20/14lbs

Beginner: 65/45; 10/7 Calorie Row; 14/10# WB
Intermediate/Advanced: Rx
 7m 54s
Performed as RX
Sebastian Arango 05/30/2018 Vintage CrossFit None Split Jerk 1RM 245 lbs
Performed as RX
Sebastian Arango 05/30/2018 Vintage CrossFit None AMRAP 20
30 Double Unders
3 Squat Cleans 185/115lbs
3 Muscle Ups

Beginner: 40 Single Unders or 3 sets of 10 Singles + 1 DU Attempt
115/65; 3 Burpee Pull Ups
Intermediate: 15 Double Unders; 155/95; 3 Burpee Chest to Bar Pull Ups
Advanced: Rx		 9 rounds 0 reps
Performed as RX
Sebastian Arango 05/29/2018 Vintage CrossFit None 2 Rounds
20 Burpee Box Jump Overs 24/20"
20 Single Arm Dumbbell Hang Clean and Jerks 50/35lbs
20 Handstand Push Ups

Time cap: 15:00

Beginner: Burpee Box Step Overs 20/16"; 35/20#; Accumulate 1:00 in Handstand Hold or 4 Wall Walks
Intermediate: 20/16"; 12 HSPU and/or reduced ROM
Advanced: Rx		 11m 39s
Performed as RX
Sebastian Arango 05/29/2018 Vintage CrossFit None Squat Snatch 1RM 165 lbs
Performed as RX
Sebastian Arango 05/28/2018 Vintage CrossFit Murph For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.		 50m 29s
Performed as RX
Sebastian Arango 05/23/2018 Vintage CrossFit None Back Squat 1RM 315 lbs
Performed as RX
Sebastian Arango 05/23/2018 Vintage CrossFit None 5 Rounds
100' Farmers Carry
5 Squat Cleans 185/115lbs
1 Rope Climb

Beginner: 44/26#; 95/65; 8 Ring Rows
Intermediate: 53/35; 145/95;10-12' Rope Climb
Advanced: 70/53
Competitor: Legless Rope Climb		 9m 51s
Performed as RX
Sebastian Arango 05/21/2018 Vintage CrossFit None Zero Bounce Deadlift 3x4
@80-90% of 1RM		 355-365-365 lbs
Performed as RX
Sebastian Arango 05/21/2018 Vintage CrossFit None For Time
18 Muscle Up +1's

(At the top of each Muscle Up complete a second Ring Dip)		 9m 43s
Performed as RX
Sebastian Arango 05/18/2018 Vintage CrossFit None Split Jerk 1-1-1-1-1-1-1
Build weight over sets

Compare to 5/4/2018		 175-185-185-195-205 lbs
Performed as RX
Sebastian Arango 05/18/2018 Vintage CrossFit None For Time
100 Front Squat 115/75lbs

Every break complete 10 Handstand Push Ups

Time Cap: 12 minutes

Pick an appropriate weight you can complete 20+ reps on the first set. Pick a handstand push up volume you can complete in 2 sets or less for the whole workout.

Beginner: 75/45; 10 Dumbbell Push Press or 2 Wall Walks or :20 Handstand Hold
Intermediate: 95/65; 4-6 HSPU
Advanced: Rx		 12m 20s
Performed as RX
Sebastian Arango 05/11/2018 Vintage CrossFit None Push Press
2-2-2-2-2
Build weight over sets

Compare to 4/27/2018		 165-185-185-190-X lbs
Performed as RX
Sebastian Arango 05/11/2018 Vintage CrossFit None 2 Rounds each with a partner
Squat Snatch
5 @ 135/95lbs
4 @ 165/115lbs
3 @ 185/125lbs
2 @ 205/135lbs
1 @ 225/155lbs
Rest 3:00 between Rounds

Scaling: Final rep around 90% 1RM, work back from there to start around 50-60% 1RM. Partner loads your bar. 		1h 39m 00s
Performed as RX
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