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Athlete Date Sort Location Workout Name Description Results
Johnny Phan 11/13/2012 Crossfit H-town Overhead Squat 1RM Overhead Squat 1-1-1-1-1 145 lbs
Performed as RX
Johnny Phan 11/13/2012 Crossfit H-town None As many rounds as possible in 12 minutes of:
4 power cleans (M 135/F 95)
8 Front squats
200m Run		 3 rounds 7 reps
Performed as RX
Johnny Phan 11/09/2012 Crossfit H-town None For time:
10 Thrusters (115/75)
50 Dbl Unders
8 Thrusters
40 Dbl Unders
6 Thrusters
30 Dbl Unders
4 Thrusters
20 Dbl Unders
2 Thrusters
10 Dbl Unders		 6m 45s
Performed as RX
Johnny Phan 11/06/2012 Crossfit H-town None As many rounds as possible in 15 minutes of:
9 overhead squats (95/65)
12 Burpees
15 Push-ups
 6 rounds 2 reps
Performed as RX
Johnny Phan 11/06/2012 Crossfit H-town Hang Squat Clean 2RM Hang Squat Clean 2-2-2-2-2 140 lbs
Performed as RX
Johnny Phan 11/05/2012 Crossfit H-town None 3 Rounds for time of:
200m Run
6 Squat Clean Thruster (95/65)
2 Rope Climbs
20 Wall Balls (20/14)		 12m 30s
Performed as RX
Johnny Phan 11/02/2012 Crossfit H-town None 30-20-10 reps of:
Row Calories
Push Press (M 115/F 75)
V-ups
Wall Balls (M 20/F 14)		 18m 35s
Performed as RX
Johnny Phan 11/01/2012 Crossfit H-town None 100 Presses (M 45/F 35)
50 OH lunges w/ Barbell (Both legs equals 1 rep)		 7m 42s
Performed as RX
Johnny Phan 10/30/2012 Crossfit H-town None 3 Rounds for time of:
10 Hang Clean (M 155/F 105)
20 Wall Balls (M 20/F 14)		 7m 21s
Workout Scaled
Johnny Phan 10/26/2012 Crossfit H-town None 25 minutes to complete (advanced/coaches 20min)
Row 1000m
-then-
"Griff"
800m Run
400m Backward Run
800m Run
400m Backward Run
-then-
100 double unders
-then w/ remaining time-
max Squat Cleans (M 165/F 105)

*score = number of squat clean reps completed		 13 reps
Workout Scaled
Johnny Phan 10/25/2012 Crossfit H-town None 5 rounds for time of:
400m Run
3 Wall Climbs
10 KB Swings (M 70/F 53)		 14m 47s
Performed as RX
Johnny Phan 10/23/2012 Crossfit H-town None As many rounds as possible in 10 minutes of:
5 (2 for 1) Wall Balls (M 20/ F 10)
5 Lunges (L R =1 lunge)
50m Sprint		 9 rounds 5 reps
Performed as RX
Johnny Phan 10/19/2012 Crossfit H-town 2012 CrossFit Games Masters Chipper 10 deadlifts (225/135)
20 pullups
30 box jumps (24/20)
40 kettlebell swings (55/35)
50 double unders
40 kettlebell swings (55/35)
30 box jumps (24/20)
20 pullups
10 deadlifts (225/135)		 12m 59s
Performed as RX
Johnny Phan 10/18/2012 Crossfit H-town None As many rounds as possible in 15 minutes of:
5 box jumps (30/24)
10 Snatch (75/55)
15 hand release pushups

Advanced/intermediate: squat snatch
Beginners: power snatch		 6 rounds 5 reps
Performed as RX
Johnny Phan 10/16/2012 Crossfit H-town Shoulder Press 1RM Shoulder Press 1 Rep Max

Before each shoulder press attempt, the athlete will perform:
advanced: 30 double unders
intermediate: 15 double unders
beginner: 30 singles 		115 lbs
Performed as RX
Johnny Phan 10/16/2012 Crossfit H-town None Men: 2-4-6-8-10-12-14 reps
Women: 2-4-6-8-10-12 reps
10m shuttle sprint (both hands touch the ground behind the line)
Thrusters (95/65)
Toes to bar		 16m 15s
Performed as RX
Johnny Phan 10/11/2012 Crossfit H-town None For time:
2-4-6 reps of Squat Cleans (M 205/F 135)
Begin and end with 35 squats. Perform 35 squats between rounds. 		7m 45s
Workout Scaled
Johnny Phan 10/09/2012 Crossfit H-town None As many meters as possible in 20 minutes of:
Overhead Walking Lunge (M 45/F 25)		 350 m
Performed as RX
Johnny Phan 10/05/2012 Crossfit H-town None 3 rounds for time of:
5 barbell complex (M 135 lbs/F 95 lbs)
(power clean, Front squat, push press, back squat, push press)
200m run		 7m 00s
Workout Scaled
Johnny Phan 10/03/2012 Crossfit H-town None In 15 minutes
Run 1 mile
75 situps
with remaining time as many rounds as possible of:
5 thrusters (M 135 lbs/ F 95 lbs)
15 double unders		 3 rounds 0 reps
Workout Scaled
Johnny Phan 10/02/2012 Crossfit H-town None 3 rounds for time of:
5 ground to overhead (M 185 lbs/F 125 lbs)
10 burpees
15 ring dips		 8m 11s
Workout Scaled
Johnny Phan 09/28/2012 Crossfit H-town None 8 rounds of:
8 Pullups
8 stick situps
8 wall balls
100m Sprint w/ med ball		 20m 41s
Performed as RX
Johnny Phan 09/27/2012 Crossfit H-town None 9 Hang Cleans 185/125, 155/105, 125/85, 95/65
9 Burpee Box Jumps 24/20"
6 Hang Cleans
6 Burpee Box Jumps
3 Hang Cleans
3 Burpee Box Jumps		 5m 36s
Workout Scaled
Johnny Phan 09/26/2012 Crossfit H-town None 100 Slamballs (M 50 lbs/F 30 lbs)
Row 100 calories

Every minute switch between slam balls and rowing. 		12m 56s
Performed as RX
Johnny Phan 09/18/2012 Crossfit H-town Front Squat 5RM Front Squat 5-5-5-5-5 155 lbs
Performed as RX
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