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Athlete Date Sort Location Workout Name Description Results
Johnny Phan 05/02/2013 Crossfit H-town None Skill: 500m Row For time 1m 37s
Performed as RX
Johnny Phan 05/02/2013 Crossfit H-town None Wod:
With a 17 minute cap:
4 RFT
12 knees to elbow
12 hspu
24 jumping squats
400m run		 14m 49s
Workout Scaled
Johnny Phan 04/30/2013 Crossfit H-town For time 25 rounds:
10 double unders
4 Burpees
1 Squat cleans (155#)		 24m 29s
Performed as RX
Johnny Phan 04/29/2013 Crossfit H-town None Wod:
In 30 minutes Complete:
25 rounds
10 Dbl unders (scale to 25 singles + 5 Jump Tucks)
4 Burpees
1 Squat Clean 155/105lb
(FireBreather 185/125)		 24m 29s
Performed as RX
Johnny Phan 04/26/2013 Crossfit H-town None 3 rounds of:
front squat, 75/55#
push press, 75/55#
box jump/step up, games stand, 24/20"
med ball sit up, 20/14#
*Score like FGB. Perform as many reps as possible at each station for 1 min. Work for 4 consecutive minutes and then rest for 1 min. Repeat 3 times. Add up total reps.		 306 reps
Performed as RX
Johnny Phan 04/25/2013 Crossfit H-town None 5X5 Power Clean
(use hook grip and is touch and go, no dropping) go for heavy 5 consecutive reps.

RIGHT After each set, Max effort T2B

*Rest 2 minutes after each set
*Post both heaviest weight completed & # of T2B
*This is not for time but should take about 20 minutes.		 145 lbs
Performed as RX
Johnny Phan 04/23/2013 Crossfit H-town Weightlifting Snatch @95# 3 sets
Snatch pull - power snatch - drop snatch - OHS

Cleans @125 3 sets
Hang clean - hang squat clean - push jerk

Squats @155
2FS + 2 BS x3

Goodmorings into squats 3x5 @ 95#		 Snatch @95# 3 sets lbs
Snatch pull - power snatch - drop snatch - OHS lbs
lbs
Cleans @125 3 sets lbs
Hang clean - hang squat clean - push jerk lbs
lbs
Squats @155 lbs
2FS 2 BS x3 lbs
lbs
Goodmorings into squats 3x5 @ 95# lbs
Performed as RX
Johnny Phan 04/22/2013 Crossfit H-town None 20 min AMRAP
400 m Run
15 Power Snatches 95/65
*add up total snatches for score		 60 reps
Performed as RX
Johnny Phan 04/20/2013 Crossfit H-town Weightlifting class Snatch movement: 3 work sets
PS + HSS + OHS @95#

Jerk Stance Press 3x8 @105#

Clean 3 work set
PC + Split jerk x2 @135#

Backsquat wave 6-5-4-5-4-3
135#-155#-185#-165#-195#-215#

Based off max% lbs
Performed as RX
Johnny Phan 04/18/2013 Crossfit H-town 4-18-2013 5x 500m row
- w/ 100ft overhead plate (45#) walking lunges at end of each row

Post slowest row time 		2m 06s
Performed as RX
Johnny Phan 04/08/2013 Crossfit H-town None 10 min amrap:
5 pull ups
10 med ball situps
15 double unders
*add up every rep
-2 mins rest
10 min amrap:
5 burpees
10 kb swing, 53/35#
15 virtual pull ups (using a PVC, simulate the kipping pullup)
*add up every rep. combine reps from both amraps		 457 reps
Performed as RX
Johnny Phan 04/05/2013 Crossfit H-town None 13.5

4min AMRAP
15 Thrusters 100/65lb
15 C2B Pullups

*if you get through 90 reps, your time is 8:00
continue format until you can't get 90 reps a 4 min AMRPAP		 42 reps
Performed as RX
Johnny Phan 04/03/2013 Crossfit H-town None 5 RFT:
5 deadlifts, 155/105#
4 power cleans, 155/105#
3 thrusters, 155/105
2 muscle ups (6 MU progressions)
100m run		 15m 21s
Workout Scaled
Johnny Phan 03/26/2013 Crossfit H-town None "Nancy"
5 RFT
400m Run
15 Reps OHS 95/65lb		 16m 08s
Performed as RX
Johnny Phan 03/25/2013 Crossfit H-town For time 21-18-15-12-9-6

Lunges
Deadlifts 155#
Pull ups		 12m 20s
Performed as RX
Johnny Phan 03/25/2013 Crossfit H-town None Wod: In 20 minutes Complete:
21-18-15-12-9-6-3 reps of:
lunges
deadlifts, 155/105#
pull ups
*One lunge = one step		 12m 20s
Performed as RX
Johnny Phan 03/18/2013 Crossfit H-town None 3 rounds for time of:
row 500m
*rest 120 secs between each row. Post total time, including the rest
 9m 22s
Performed as RX
Johnny Phan 03/18/2013 Crossfit H-town None 7 min amrap of:
10 ring dips
100m run
*Each run=10 points. 20 reps per round. Post total Reps points.
 183 reps
Performed as RX
Johnny Phan 03/15/2013 Crossfit H-town 2013 Crossfit Open 13.2 AMRAP10

- 5 shoulder to over heads (115#)
- 10 Deadlifts (115#)
- 15 Box Jumps (24in) 		217 reps
Performed as RX
Johnny Phan 03/15/2013 Crossfit H-town None 13.2 Open

10 min AMRAP
5 Push Press 115/75
10 Deadlift
15 Box Jumps 24/20		 217 reps
Performed as RX
Johnny Phan 03/11/2013 Crossfit H-town None WOD: 12 min AMRAP
increasing rep scheme 1:1, 2:2, 3:3......7:7 etc

Full Snatch 75/45
Clapping Pushups		 10 rounds 8 reps
Performed as RX
Johnny Phan 03/05/2013 Crossfit H-town None "Jackie G. Wedding Wod"
3RFT
8 Wall Climbs
20 Clean & Split Jerks 95/65lb
13 Pullups		 13m 30s
Performed as RX
Johnny Phan 03/04/2013 Crossfit H-town None 2 RFT
80 double unders
60 squats
40 kb swings, 53/35#
20 ring dips		 9m 11s
Performed as RX
Johnny Phan 03/02/2013 Crossfit H-town None AMRAP20

10 KB swings (55#)
10 box jumps (24in)
10 wall balls (20#)		 12 rounds 25 reps
Performed as RX
Johnny Phan 02/28/2013 Crossfit H-town None 800 m Run buy in
then
21-15-9
KB Swing 70/53
V-ups
Pullups C2B
Hand Release Pushups
finish w/ 800 m Run
 16m 12s
Performed as RX
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