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Athlete Date LocationSort Workout Name Description Results
Sebastian Arango 04/21/2015 CrossFit Peru None 4 RFT
3 Cleans @ 170 lbs
6 burpees over barbell
9 deadlifts @ 170 lbs
12 jumping lounges per leg
200 m run		 17m 01s
Performed as RX
Sebastian Arango 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 Run Part B
For Time
6-member 600 m Sandbag Run (Total Load 240#)		 5m 2s
Performed as RX
Sebastian Arango 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 BS Part A
2 Min AMRAP
M/F Pair 3: Back Squats (135/95)		 73 reps
Performed as RX
Sebastian Arango 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 FS Part A
2 Min AMRAP
M/F Pair 2: Front Squats (115/75)		 66 reps
Performed as RX
Sebastian Arango 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 OHS Part A
2 Min AMRAP
M/F Pair 1: Overhead Squats (95/65)		 70 reps
Performed as RX
Sebastian Arango 06/05/2015 2015 Vintage Summer Series Week 1 WOD 2 2 members (Male or Female)

Athlete 1:
13 min AMRAP
100 Double Unders
2500 / 2000 meter Row
Box Jump Overs (24/20)

- 1 Min Transition -

Athlete 2:
13 min AMRAP
100 Double Unders
2500 / 2000 meter Row
Box Jump Overs (24/20)

*Athletes get credit for a rep every 25 / 20m rowed		 428 reps
Performed as RX
Sebastian Arango 01/30/2016 2016 Wicked Winter Showdown Vintage Biathlon As many rounds and reps as possible in 20 minutes:
To be performed as a relay where each partner completes one full round before switching.
12 Wall Balls (30# to 10'/20# to 9')
12/10 Calorie Air Bike
Only 12 attempts are allowed on the wall balls, each no rep adds an extra calorie to the Air Bike		 12 rounds 11 reps
Performed as RX
Sebastian Arango 01/30/2016 2016 Wicked Winter Showdown WeighDT Ladder Every minute perform the following unbroken barbell complex with increasing weights:
4 Deadlifts
3 Hang Cleans
2 Shoulder to Overhead

F: 55/70/85/100/115/130/145
M: 95/115/135/155/185/205/225		 13 rounds 13 reps
Performed as RX
Sebastian Arango 01/30/2016 2016 Wicked Winter Showdown The Sled v2 The Floater event for the 2016 Wicked Winter Showdown is the 2 rounds 9 reps
Performed as RX
Sebastian Arango 01/30/2016 2016 Wicked Winter Showdown Stop and Go None 17m 50s
Performed as RX
Sebastian Arango 10/21/2017 2017 Energy Games Track Triplet Run 1 Lap
15 Parallette Facing Burpees
10 D-Ball Cleans, 100#
Run 1 Lap
15 Parallette Facing Burpees
10 D-Ball Cleans, 100#
Run 1 Lap
 12m 43s
Performed as RX
Sebastian Arango 10/21/2017 2017 Energy Games 1K Row Row 1000m 3m 26s
Performed as RX
Sebastian Arango 10/21/2017 2017 Energy Games Double Up AMRAP 8
Buy In: Row 1000m
In Remaining time AMRAP
3 Thrusters 115/75
3 Bar Muscle Ups
6 Thrusters 115/75
6 Bar Muscle Ups
9 Thrusters 115/75
9 Bar Muscle Ups
12/12, 15/15, etc		 3 reps
Performed as RX
Sebastian Arango 10/21/2017 2017 Energy Games Sandbag Sprint AMRAP 3: 6x180 Sandbag Sprint followed by max distance sandbag lunge
 150 ft
Performed as RX
Sebastian Arango 10/21/2017 2017 Energy Games Bike Pyramid For time (Cap 10):
Individual Rx
Bike 24/18 Cal
16 Toes to Bar
8 Overhead Squats, 135/85
100 Double Unders
8 Overhead Squats, 135/85
16 Toes to Bar
Bike 24/18 Cal
 12m 52s
Performed as RX
Sebastian Arango 01/14/2017 2017 Wicked Winter Showdown JACKI3 For time (17 minute time cap)
Athlete 1
Row 500/400m
25 Thrusters, 45/35
25 Kettlebell Swings, 53/35
Athlete 2
Row 500/400m
20 Thrusters, 75/55
20 Pullups
Athlete 3
Row 500/400m
15 Thrusters, 95/65
15 Chest to Bar Pullups
Athlete 1
Row 500/400m
25 Thrusters, 45/35
25 Kettlebell Swings, 53/35
Athlete 2
Row 500/400m
20 Thrusters, 75/55
20 Pullups
Athlete 3
Row 500/400m
15 Thrusters, 95/65
15 Chest to Bar Pullups

The next athlete can start rowing as soon as the previous athlete has finished and the rower computer is reset to zero. The athlete cannot advance off the rower until the previous athlete has finished their thrusters and KBS/pullups and then tagged the athlete finishing the row. 		14m 41s
Performed as RX
Sebastian Arango 01/14/2017 2017 Wicked Winter Showdown Push & Press AMRAP 5
6 sled push (10 meters, 45#/empty)
30 Bench Press (135#/65#)

Teams can split reps any way. One person works at a time.		 3 rounds 4 reps
Performed as RX
Sebastian Arango 01/14/2017 2017 Wicked Winter Showdown Snatch Ladder 3-Position Ladder
7 Barbells, one each minute (within a 50-second lifting window)
Snatch from floor, snatch from hang below the knee, snatch from hang above the knee

Men: 95/115/135/155/175/185/195
Women: 55/70/85/95/105/115/125

Each weight completed counts as a full round. Athletes get credit for the furthest rep they reach at a given weight if they do not complete the complex. 		9 rounds 1 reps
Performed as RX
Sebastian Arango 01/14/2017 2017 Wicked Winter Showdown Ski Lift - Round 1 One round each, as a relay
Round 1 (8 minute cap)
Ski 10/7 Cal
7 Over plate Burpees (2x45s)
Bike 10/7 Cal
7 Over plate Burpees (2x45s)		 5m 2s
Performed as RX
Sebastian Arango 01/14/2017 2017 Wicked Winter Showdown Ski Lift - Round 2 Round 2 (Top 12 teams) (11 minute cap)
Ski 13/9 Cal
9 Over plate Burpees (3x45s)
Bike 13/9 Cal
9 Over plate Burpees (3x45s)		 7m 7s
Performed as RX
Sebastian Arango 06/02/2017 Bigg D Recoleta None 12' AMRAP
150 Wall Balls
90 DUs
10 MUs		 0 rounds 248 reps
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 04/14/2016 Bogota Travel WOD 3 RFT
50 push ups
50 sit ups
50 air squats		 17m 18s
Performed as RX
Sebastian Arango 11/18/2015 CCS Travel WOD 3 RFT
50 push up
50 sit ups
50 air squats		 18m 36s
Performed as RX
Sebastian Arango 02/13/2017 CrossFit 644 CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk		 16 rounds 0 reps
Performed as RX
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