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Athlete Date Location Workout Name Description ResultsSort
Sebastian Arango 12/17/2014 Vintage CrossFit None 25 Deadlift 225/135 (Adv 275/155)
Run 1 mile
25 Deadlift 225/135 (Adv 275/155)		 11m 25s
Workout Scaled
Sebastian Arango 12/18/2014 Vintage CrossFit Squat Cycle Day 9 Back Squat 5 sets of 5 @ 75% + 10-20# from Day 2 140 lbs
Performed as RX
Sebastian Arango 12/18/2014 Vintage CrossFit None 100 DU
40 KBS 53/35 (Adv 70/53)
75 DU
30 KBS
50 DU
20 KBS		 11m 40s
Workout Scaled
Sebastian Arango 01/05/2015 Vintage CrossFit None Front Squat 1RM 215 lbs
Performed as RX
Sebastian Arango 01/05/2015 Vintage CrossFit None 5-10-15-20-25 Reps of:
Box Jumps (24"/20")
Kettlebell Swings (53/35) Adv: 70/53
Plate Pushups (Hands on 25# plate, thighs do not touch ground for Rx)		 12m 35s
Workout Scaled
Sebastian Arango 01/07/2015 Vintage CrossFit None 3 Rounds for time of:
Run 400m
15 Power Snatch 115/75		 11m 24s
Workout Scaled
Sebastian Arango 01/07/2015 Vintage CrossFit None Review and Practice Power Snatch
5x1 Hip Power Snatch
5x1 High Hang Power Snatch (above the knee)
5x1 Low Hang Power Snatch (below the knee)
The goal during the hangs is to pass through the hip power position at the pockets		 65-65-95 lbs
Performed as RX
Sebastian Arango 01/12/2015 Vintage CrossFit None 4 Rounds
2 minute Row for Meters*
3 minute Rest
* Record total meters for each round. This should be an all out effort.		 2,197 m
Performed as RX
Sebastian Arango 01/13/2015 Vintage CrossFit None 21-15-9-15-21
Push Press (95/65)
*Run 200m before and after each round (6 total runs)		 9m 33s
Workout Scaled
Sebastian Arango 01/14/2015 Vintage CrossFit None 2-2-2-2-2-2-2-2-2-2
Front Squat (50-60% 1RM)
*Focus on Bar Speed, short rest intervals (~30 sec)		 125 lbs
Performed as RX
Sebastian Arango 01/14/2015 Vintage CrossFit None 9 Minute AMRAP
3 Squat Cleans (185/135) (Adv 225/155)
6 Box Jumps (24/20) (Int+ 30/24)
12 KB Swings (1.5/1) (Int+ 2/1.5)		 4 rounds 10 reps
Workout Scaled
Sebastian Arango 01/15/2015 Vintage CrossFit None Deadlift 3-3-3-3-3 (@80-85%)
Deadlift 20 reps (@50-60%)		 195 lbs
lbs
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 01/19/2015 Vintage CrossFit None AMRAP 7
3-6-9-etc
Clean and Jerk 155/105
1-2-3-etc
Rope Climb		 24 reps
Workout Scaled
Sebastian Arango 01/23/2015 Vintage CrossFit None Back Squat 10 reps
Back Squat 8 reps
Back Squat 6 reps
Back Squat 4 reps
Back Squat 2 reps		 975 lbs
Performed as RX
Sebastian Arango 01/23/2015 Vintage CrossFit None Row 30 Cal
60 Wall Balls
Row 30 Cal		 6m 48s
Performed as RX
Sebastian Arango 01/27/2015 Vintage CrossFit None AMRAP 10
5 Deadlifts, 275/185
7 Muscle Ups
30 Situps

Beginner scale: 7 challenging ring rows with full ROM (rings to chest)
Intermediate scale: 7 L-sit ring pullups		 3 rounds 40 reps
Workout Scaled
Sebastian Arango 01/30/2015 Vintage CrossFit Hammer Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round		 27m 58s
Workout Scaled
Sebastian Arango 01/31/2015 Vintage CrossFit None With a partner, for time:
Row 5,000m
*While one partner works, the other partner must hold the top of of a deadlift (95/65)
** Partners must switch every time the bar is dropped
 22m 56s
Performed as RX
Sebastian Arango 02/02/2015 Vintage CrossFit None 5 RFT
12 Thrusters 115/75
12 Toes to bar		 15m 15s
Workout Scaled
Sebastian Arango 02/05/2015 Vintage CrossFit None 5 sets of:
Hang Squat Clean + Squat Clean + Push Jerk + Split Jerk		 115 lbs
Performed as RX
Sebastian Arango 02/05/2015 Vintage CrossFit None AMRAP 15
1 Clean and Jerk, 155/105
1 Round of Cindy
2 Clean and Jerk, 155/105
1 Round of Cindy
3 Clean and Jerk, 155/105
1 Round of Cindy
etc		 7 rounds 0 reps
Workout Scaled
Sebastian Arango 02/09/2015 Vintage CrossFit None 3 RFT
30 Cal Row
15 Deadlifts, 225/155
30 Wall Balls		 16m 06s
Workout Scaled
Sebastian Arango 02/11/2015 Vintage CrossFit Shoulder Press 1RM Shoulder Press 1-1-1-1-1 135 lbs
Performed as RX
Sebastian Arango 02/11/2015 Vintage CrossFit None 15 Shoulder to Overhead, 135/95
50 Double Unders
12 Shoulder to Overhead, 135/95
40 Double Unders
9 Shoulder to Overhead, 135/95
30 Double Unders
6 Shoulder to Overhead, 135/95
20 Double Unders
3 Shoulder to Overhead, 135/95
10 Double Unders		 7m 33s
Workout Scaled
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