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Athlete Date Location Workout Name DescriptionSort Results
Sebastian Arango 11/11/2015 Vintage CrossFit Armistice Pt 2 9 minute AMRAP
100-meter sprint
11 pushups
11 box jumps (RX 24/20)
100-meter sprint
22 pushups
22 box jumps (RX 24/20)
100-meter sprint
33 pushups
33 box jumps (RX 24/20)

*add 11 to the pushups and box jumps for each round		 3 rounds 50 reps
Performed as RX
Sebastian Arango 04/03/2019 Vintage CrossFit None Back Squat
5x3 @ 80%		 275-275-275-275-275 lbs
Performed as RX
Sebastian Arango 03/28/2018 Vintage CrossFit Coe "Coe"
10 Rounds
10 Thrusters 95/65lbs
10 Ring Pushups

Time Cap: 20 minutes

Beginner: 6 Thrusters; 6 Push Ups or Box Push Ups
Intermediate: 10 Thrusters, 75/50#; 6 Ring Push Ups
Advanced: Rx		 18m 35s
Performed as RX
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 05/15/2016 Vintage CrossFit Pyramid Double (From CF Games 2010)
For time (22 min. cap):
Run 1200 meters
63 kettlebell swings (1.5 pood)
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull ups		 32m 24s
Performed as RX
Sebastian Arango 05/06/2017 Vintage CrossFit None 1 mile partner run with sandbag 9m 12s
Performed as RX
Sebastian Arango 06/03/2017 Bigg Friends Recoleta CrossFit None 1 round for time
30 power cleans @135lbs
20 push press @135lbs
10 rope climbs
20 push press
30 power clean		 22m 30s
Performed as RX
Sebastian Arango 12/23/2015 Vintage CrossFit 12 Days of CrossFit 1 Snatch, 135/95
2 Strict Chin Ups
3 Box Jumps 24/20
4 Burpees
5 Toes to bar
6 Alt Lunges with Med Ball Overhead
7 Wall Balls
8 Shuttle Runs
9 Hand Release Pushups
10 GHD Situps (Med ball situps alternative)
11 Deadlifts, 135/95
12 Thrusters, 135/95		 30m 23s
Workout Scaled
Sebastian Arango 03/02/2018 Vintage CrossFit CrossFit Open 18.2 1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats
Bar-facing burpees		 6m 18s
Performed as RX
Sebastian Arango 02/27/2015 Vintage CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 175 lbs
Performed as RX
Sebastian Arango 02/06/2018 Vintage CrossFit CrossFit Open 15.1A 1-rep-max clean and jerk
6-minute time cap		 235 lbs
Performed as RX
Sebastian Arango 03/01/2016 Vintage CrossFit None 10 AMRAP

10 sit throughs
10 halo (53#)
10 kettlebell swing (53#)
10 jump squat		 5 rounds 30 reps
Performed as RX
Sebastian Arango 09/24/2015 Vintage CrossFit None 10 Min AMRAP
10 Deadlifts (135/95)
10 Toes to Rings*
*Sub the following if a consistent set of 10 unbroken reps is not achievable:
- Hanging Knee Raises from the rig
- Kipping Swings from the rig
(Likewise, sets of deadlifts should be unbroken, scale appropriately)
*If 10 rounds are completed in the 10 min AMRAP, stop. Completing 10 rounds is the goal.		 6 rounds 15 reps
Performed as RX
Sebastian Arango 09/22/2015 Vintage CrossFit None 10 min AMRAP
15 Hang Squat Cleans (75/55) FB: (135/95)
15 Hang Squat Cleans (95/65) FB: (155/105)
15 Hang Squat Cleans (115/75) FB: (185/135)
15 Hang Squat Cleans (135/95) FB: (205/145)
15 Hang Squat Cleans (155/105) FB: (225/155)		 57 reps
Performed as RX
Sebastian Arango 02/10/2016 Vintage CrossFit None 10 min AMRAP
150 Double Under Buy-in
10 Toes to Bar
10 Handstand Push Ups
10 Hang Power Clean (135/95)		 1 rounds 1 reps
Performed as RX
Sebastian Arango 10/19/2015 Vintage CrossFit None 10 min AMRAP
1600m Run buy in
Power Snatch (135/95)
*Adjust run to target 2 minutes on the barbell		 23 reps
Workout Scaled
Sebastian Arango 02/01/2016 Vintage CrossFit Tabata 11.4 10 min AMRAP
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle Ups
*Follow Tabata protocol (20 sec work / 10 sec rest)		 91 reps
Workout Scaled
Sebastian Arango 02/02/2016 Vintage CrossFit None 10 min EMOM
Even 200m Run
Odd Max Unbroken T2B		 50 reps
Performed as RX
Sebastian Arango 01/15/2015 Vintage CrossFit None 10 Minute AMRAP
15 Hang Squat Snatch (45/35)
30 Wall Balls (20/14)		 2 rounds 11 reps
Workout Scaled
Sebastian Arango 07/20/2016 Vintage CrossFit None 10 minutes to build to a heavy 3-rep touch and go power clean + push jerk 195 lbs
Performed as RX
Sebastian Arango 08/29/2016 Vintage CrossFit None 10 RFT
20 Double Unders
10 Squats
10 Kettlebell Swings 53/35		 12m 15s
Performed as RX
Sebastian Arango 09/20/2016 Vintage CrossFit None 10 RFT
3 Power Cleans, 155/105
10 Steps Walking Lunge		 5m 43s
Performed as RX
Sebastian Arango 07/18/2015 Hakuna Crossfit None 10 RFT
10 Thrusters (65 lbs)
10 ring push-ups		 15m 38s
Performed as RX
Sebastian Arango 02/01/2016 Vintage CrossFit None 10 Rounds
10 sec Power Snatch
20 sec Rest		 40 reps
Performed as RX
Sebastian Arango 11/08/2017 Vintage CrossFit None 10 Rounds
2 Bar Muscle Ups
6 Bar Facing Burpees
10 DB Overhead Squats 50/35lbs
(Alternate Arms Each Round)

Rest :30

Beginner: 2 Strict Chin Ups; 10 DB Push Press 35/20#
Intermediate: 2 Chest to Bar Pullups; 35/20#
Advanced: Rx
 18m 30s
Workout Scaled
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