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Athlete Date Sort Location Workout Name Description Results
Sebastian Arango 09/04/2019 Vintage CrossFit None Power Clean
4 Rounds
:90 on, 2:30 off
Singles @ 80-85%
Drop and Reset		 41 reps
Performed as RX
Sebastian Arango 09/04/2019 Vintage CrossFit None WZA 2020 OCQ 4
150 Wallballs (20,14lb) (10ft, 9ft)
75 Toes-to-bar

Cap 15:00

Perform in any order, until completion of total work.
Can be broken down or performed in any order

Alternate:
100 Wall Balls 14/10 to 10/9'
50 Weighted Butterfly Sit Ups 14/10#		 14m 57s
Performed as RX
Sebastian Arango 09/03/2019 Vintage CrossFit None Back Squat
5x5 @ 90% 5RM		 265 lbs
Performed as RX
Sebastian Arango 09/03/2019 Vintage CrossFit None For Time
21 Power Snatch 75/55lbs
21 Handstand Push Ups
15 Power Snatch 95/65lbs
15 Handstand Push Ups
9 Power Snatch 115/75lbs
9 Handstand Push Ups

Target time < 10:00. Scale volume accordingly. Snatches should be light enough to avoid singles for the full workout.

Beginner: Double Dumbbell Push Press or :60/:45/:30 Handstand Hold
Intermediate: 15-10-5 Kipping HSPU
Advanced: Rx		 12m 38s
Performed as RX
Sebastian Arango 09/02/2019 Vintage CrossFit TK Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood		 7 rounds 9 reps
Performed as RX
Sebastian Arango 08/28/2019 Vintage CrossFit None Power Snatch
5 Rounds
:60 on, 2:00 off
Singles @ 75-80%
Drop and Reset

The object here is to work on repeating moderately heavy singles with short rest.
 145 lbs
Performed as RX
Sebastian Arango 08/28/2019 Vintage CrossFit None AMRAP 10 Minutes
4 Devils Press 50/35s
6 Ring Dips
8 Alternating Pistols

Beginner: 30/15#; Bench Dips; 8 Step Back Lunges
Intermediate: 40/25#; Bar Dips; Assisted Pistols
Advanced: Rx
 4 rounds 10 reps
Performed as RX
Sebastian Arango 08/27/2019 Vintage CrossFit None Misfit Clean Complex 2.0
EMOM for 10 Minutes
1 Rep @ 70%+ of 1RM
 155 lbs
Performed as RX
Sebastian Arango 08/27/2019 Vintage CrossFit None 3 Rounds
400m Run
30 Air Squats
25 Push Ups
20 Pull Ups

Time cap 20:00

Bad push ups don't make you better! Scale so the push ups can be perfect! Pull Ups shouldn't be more than 3 sets for all three rounds.

Beginner: 25 Air Squats; 15/10 Push Ups; 10 Banded Pull Ups
Intermediate: 20/12 Push Ups; 15 Pull Ups
Advanced: Rx		 13m 42s
Performed as RX
Sebastian Arango 08/16/2019 Vintage CrossFit None Deadlift
8 Reps @ 155/105lbs
7 Reps @ 245/145lbs
6 Reps @ 275/185lbs
5 Reps @ 315/205lbs
4 Reps @ 335/225lbs

Scale to start around 40% 1RM and end around 80% 1RM.

Time cap 6:00		 3m 10s
Performed as RX
Sebastian Arango 08/16/2019 Vintage CrossFit None For Time
100m Farmers Carry 50/35s
30 Calorie Row
100m Farmers Carry
30 Burpees to 6" Target
100m Farmers Carry

Time cap: 12:00

Beginner: 35/20#
Intermediate/Advanced: Rx		 8m 22s
Performed as RX
Sebastian Arango 08/14/2019 Vintage CrossFit None Misfit Snatch Complex 2.0
Find 1RM

Squat Snatch
Hang Squat Snatch
Overhead Squat x2		 145 lbs
Performed as RX
Sebastian Arango 08/14/2019 Vintage CrossFit None For Time
9-7-5-3 Power Snatch*
15 Box Jumps 24/20 after each set of snatches

Time cap: 10:00

Rx: 95/65, 115/75, 135/95, 155/105

Scale weights to start light, and end heavy, appropriate for the time cap		 5m 10s
Performed as RX
Sebastian Arango 08/13/2019 Vintage CrossFit None Misfit Clean Complex 2.0
Find 1RM

Power Clean
Hang Power Clean
Squat Clean
Hang Squat Clean
Split Jerk
 217 lbs
Performed as RX
Sebastian Arango 08/13/2019 Vintage CrossFit None 3 Rounds
12 Devils Press 50/35s
1000m Bike

Time cap: 15:00

Beginner: 30/15s
Intermediate: 40/25s
Advanced: Rx
 13m 34s
Performed as RX
Sebastian Arango 08/12/2019 Vintage CrossFit None Back Squat
Find 5RM		 295 lbs
Performed as RX
Sebastian Arango 08/12/2019 Vintage CrossFit None For Time
30 Hang Power Cleans 155/105lbs
50 Wallballs 20/14lbs
Run 800m
50 Wallballs
30 Hang Power Cleans

Time cap 18:00

Beginner: 20 Cleans, 105/65; 35 WB
Intermediate: 25 Cleans, 135/85; 40 WB
Advanced: Rx		 16m 05s
Performed as RX
Sebastian Arango 08/09/2019 Vintage CrossFit None Split Jerk 1RM 235 lbs
Performed as RX
Sebastian Arango 08/09/2019 Vintage CrossFit None AMRAP 14 Minutes
18/12 Calorie Bike
12 Toes to Bar
6 D-Ball Over Shoulder 100/70

Beginner: 8 Feet to Hip Level; 70/50#
Intermediate: 8 T2B
Advanced: Rx		 4 rounds 27 reps
Performed as RX
Sebastian Arango 08/08/2019 Vintage CrossFit None Front Squat 1RM 285 lbs
Performed as RX
Sebastian Arango 08/08/2019 Vintage CrossFit None For Time
40 Deadlift 185/115lbs
30 Front Squats 135/95lbs
20 Hang Power Cleans 135/95lbs

Beginner: 135/85; 95/65
Intermediate: 155/105; 115/75
Advanced: Rx		 6m 43s
Performed as RX
Sebastian Arango 08/07/2019 Vintage CrossFit None Every :90 until failure
1 Squat Clean 185/125lbs*

*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight.		 215-275 lbs
Performed as RX
Sebastian Arango 08/07/2019 Vintage CrossFit None AMRAP 3 Minutes
Wallballs 20/14lbs

Rest 2:00

AMRAP 3 Minutes
Burpee Box Jump Over 24/20"

Rest 2:00

AMRAP 3 Minutes
KB Snatch 53/35lbs		 139 reps
Performed as RX
Sebastian Arango 08/05/2019 Vintage CrossFit None Every :90 until failure
1 Snatch 135/95lbs*

*Weight on the barbell increases by 10/5lbs each round. Start at a lower weight or increase in smaller increments to get at least 6 reps building in weight.		 165 lbs
Performed as RX
Sebastian Arango 08/05/2019 Vintage CrossFit None 3 Rounds
10 Power Snatch 115/75lbs
15 Box Jump Overs 24/20"

Time cap: 9:00

Beginner: 75/45; 20/16"
Intermediate: 95/60#
Advanced: Rx		 4m 26s
Performed as RX
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