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Athlete Date Sort Location Workout Name Description Results
Blake Johnson 09/09/2016 2016 Spicy Summer Showdown Born to Run For time, performed as a relay
1 Mile Trail Run

Non-running partners have the option of performing a sandbag complex. Each round of the complex completed earns a one-minute deduction from the event time.
Male Sandbag Complex:
5 sets of:
8 Steps Overhead Sandbag Lunge (50#)
4 Pushups

Female Sandbag Complex:
5 sets of:
6 Steps Overhead Sandbag Lunge (30#)
3 Pushups

This event takes place at Memorial Park on the mountain biking trails		 26m 22s
Performed as RX
Blake Johnson 09/09/2016 2016 Spicy Summer Showdown Drag Race As many rounds as possible in 10 minutes of:
40 Double Unders
50' Sled Drag
50' Sled Rope Pull

The double unders can be split any way by team members. The sled drag & pull must be completed relay style by a different team member each round.		 6 rounds 31 reps
Performed as RX
Blake Johnson 09/09/2016 2016 Spicy Summer Showdown Synchro Chipper For time (12 minute cap)
50 Synchronized Wall Balls (20# to 10'/14# to 9')
40 Synchronized Deadlifts (185/125)
30 Synchronized Pullups
20 Synchronized Lateral Bar Burpees
10 Synchronized Wall Walks

2 team members perform synchronized reps while the third team member rests.		 12m 10s
Performed as RX
Blake Johnson 09/09/2016 2016 Spicy Summer Showdown Bike Clean Ladder For time, one round each:
7 minute cap
Bike 20/12 Calories
8 Cleans over the shoulder (100/70)		 4m 47s
Performed as RX
Blake Johnson 09/09/2016 2016 Spicy Summer Showdown Bike Clean Ladder Rd2 For time, one round each:
10 minute cap
Bike 25/15 Calories
10 Cleans over the shoulder (100/70)		 5m 21s
Performed as RX
Blake Johnson 09/09/2016 2016 Spicy Summer Showdown BIke Clean Ladder Rd3 For time, one round each:
13 minute cap
Bike 30/18 Calories
12 Cleans over the shoulder (100/70)		 6m 58s
Performed as RX
Blake Johnson 08/09/2016 Vintage CrossFit None 50 Strict Burpee Sandbag Clean & Jerks (each burpee includes a strict pushup)
50/30#		 7m 15s
Performed as RX
Blake Johnson 08/02/2016 Vintage CrossFit None Back Squats
3x10 second pause at bottom, light weight
7-7-7, go heavy with 3 minute recovery between sets		 245 lbs
Performed as RX
Blake Johnson 08/02/2016 Vintage CrossFit None For time
42 Med Ball Squat Cleans, 20/14
9 Ring Muscle Ups
30 Med Ball Squat Cleans
6 Ring Muscle Ups
18 Med Ball Squat Cleans
3 Ring Muscle Ups

Advanced: 12-9-6 Muscle Ups		 12m 00s
Workout Scaled
Blake Johnson 08/01/2016 Vintage CrossFit None 2 Rounds for time of:
50 Burpees to 6" Target
40 Kettlebell Swings, 53/35
30/21 Cal Row		 25m 01s
Performed as RX
Blake Johnson 07/26/2016 Vintage CrossFit 1/2ish Murph For time
Run 800m
3 Rounds
20 Pullups
40 Pushups
60 Squats
Run 800m		 27m 27s
Performed as RX
Blake Johnson 07/25/2016 Vintage CrossFit None 50 Wall Balls 20/14
25 Med Ball Situps (Advanced GHDSU)
Run 200m with Med Ball		 3m 53s
Performed as RX
Blake Johnson 07/25/2016 Vintage CrossFit Deadlift Ladder Every :30 for 12 reps (6 minutes total)
1 Deadlift
Add 5-20# every minute - have a partner load the weights		 410 lbs
Performed as RX
Blake Johnson 07/22/2016 Vintage CrossFit None 4 RFT
21/15 Calorie Row
7 Squat Cleans, 185/125		 18m 45s
Performed as RX
Blake Johnson 07/20/2016 Vintage CrossFit None 10 minutes to build to a heavy 3-rep touch and go power clean + push jerk 185 lbs
Performed as RX
Blake Johnson 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 45s
Performed as RX
Blake Johnson 07/19/2016 Vintage CrossFit None Overhead Squat 5
Overhead Squat 4
Overhead Squat 3
Overhead Squat 2
Overhead Squat 1-1-1
Climbing in weight		 155 lbs
Performed as RX
Blake Johnson 07/19/2016 Vintage CrossFit None 5 rounds for time of:
15 Burpees to 6" target
30 Double Unders		 11m 00s
Performed as RX
Blake Johnson 07/18/2016 Vintage CrossFit Zimmerman Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315 pounds
10 Handstand push-ups		 6 rounds 1 reps
Performed as RX
Blake Johnson 06/28/2016 Vintage CrossFit None Every 30 seconds until failure
1 Front Squat. Start around 60-70% 1RM and add 10#/5# every 30 seconds. 		265 lbs
Performed as RX
Blake Johnson 06/28/2016 Vintage CrossFit None 3 rounds
Every 2 minutes
Min 1-2: 100 Double Unders
Min 3-4: 30 Med Ball Situps (Advanced: 20-30 GHD SU)
Min 5-6: 30/20 Cal Row
Repeat for a total of 18 minutes		 480 reps
Performed as RX
Blake Johnson 06/27/2016 Vintage CrossFit None 21-15-9
Power Cleans, 135/95
Ring Dips
400m Run		 13m 16s
Performed as RX
Blake Johnson 06/22/2016 Vintage CrossFit None 5 RFT
13 Thrusters 95/65
14 Pullups

Time cap 16 minutes		 15m 09s
Performed as RX
Blake Johnson 06/16/2016 Vintage CrossFit None 30-20-10 reps of:
Push Jerks 95/65
Pistols (alternating)
Toes to Bar		 15m 18s
Workout Scaled
Blake Johnson 06/16/2016 Vintage CrossFit None EMOM 10
1 Squat Clean and Split Jerk, 70-80% 		205 lbs
Performed as RX
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