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Athlete Date Location Workout NameSort Description Results
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 10/21/2017 2017 Energy Games 1K Row Row 1000m 3m 26s
Performed as RX
Sebastian Arango 07/20/2016 Vintage CrossFit 2016 CrossFit Games Masters/Teens For time
22 Toes to Bar
22 Clean and Jerks, 95/65
160m run		 3m 27s
Performed as RX
Sebastian Arango 08/08/2017 Vintage CrossFit Amanda 9-7-5
Muscle Ups
Squat Snatch 135/95lbs

Beginner: Ring Rows + Leg Assisted Ring Dips, 65/45
Intermediate: 9 C2B + 9 Ring Dips, 95/65
Advanced: 7-5-3 with Rx'd movements
Competitor: Rx

8 Minute Cap		 8m 07s
Performed as RX
Sebastian Arango 11/04/2015 Vintage CrossFit AMRAP 6 AMRAP 6
400m run buy in
then
3,6,9,12,15,etc reps of:
Kettlebell Swings, 53/35
Burpees		 63 reps
Performed as RX
Sebastian Arango 11/04/2015 Vintage CrossFit AMRAP 8 AMRAP 8
800m run buy in
then
3,6,9,12,15,etc reps of:
Kettlebell Swings, 53/35
Ring Dips

Rest 2 minutes		 84 reps
Performed as RX
Sebastian Arango 07/04/2019 Vintage CrossFit Andy For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.		 51m 12s
Performed as RX
Sebastian Arango 09/30/2015 Vintage CrossFit Angie For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats		 24m 56s
Performed as RX
Sebastian Arango 05/02/2016 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 7m 09s
Performed as RX
Sebastian Arango 09/26/2016 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 7m 38s
Performed as RX
Sebastian Arango 11/11/2015 Vintage CrossFit Armistice Pt 1 9 minute AMRAP (As many rounds as possible)
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats

*add 11 to the sit-ups and air squats for each additional round		 4 rounds 40 reps
Performed as RX
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 07/27/2015 Vintage CrossFit Back Squat 1RM Back Squat 1-1-1-1-1 295 lbs
Performed as RX
Sebastian Arango 08/31/2015 Vintage CrossFit Back Squat Day 10 Back Squat 4-4-4-4 @ 84% 250 lbs
Performed as RX
Sebastian Arango 08/11/2015 Vintage CrossFit Back Squat Day 4 Back Squat 3-3-3-3-3 @ 85%
then
20 Second Back Rack Hold @ 105%		 24-245-245-245-245 lbs
Performed as RX
Sebastian Arango 08/17/2015 Vintage CrossFit Back Squat Day 6 Back Squat 5-5-5-5-5 @ 77% 225-225-225-225-225 lbs
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 04/03/2015 Vintage CrossFit Bowen 3 rounds for time of:
Run 800 meters
275-lb. deadlifts, 7 reps
10 burpee pull-ups
53-lb. single arm kettlebell thrusters, 14 reps (7 each arm)
20 box jumps, 24-inch box		 27m 41s
Workout Scaled
Sebastian Arango 06/11/2016 Vintage CrossFit Cardio Option Bike Jerry = "Berry"
Bike 2km
Row 2km
Bike 2km		 15m 53s
Performed as RX
Sebastian Arango 11/03/2015 Vintage CrossFit Christine 3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps		 12m 15s
Performed as RX
Sebastian Arango 11/17/2016 Vintage CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 19 rounds 20 reps
Performed as RX
Sebastian Arango 11/23/2015 Mapana CrossFit Clean and Jerk Rep Max Clean and Jerk 165 # 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 07/04/2018 Vintage CrossFit Coffey For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up		 42m 46s
Performed as RX
Sebastian Arango 12/05/2015 Vintage CrossFit Couplet Time On a 20 minute running clock with a partner, alternate for a total of 3 rounds each. One person works, other person rests.

Row 30/24 Calories
20 Lateral burpees over the rower

After 6 rounds are completed, use remaining time to build to a heavy 1-rep push press from the racks (partners share a rack and bar).

First score is time to complete 6 rounds of the couplet. 		18m 30s
Performed as RX
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