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Athlete Date Sort Location Workout Name Description Results
Johnny Phan 02/29/2012 Crossfit H-town None Three rounds for time of:
Run 400 meters
75/45 pound Squat snatch, 15 reps
9 Handstand push-ups		 16m 26s
Workout Scaled
Johnny Phan 02/27/2012 Crossfit H-town None 21-18-15-12-9 reps for time of:
Back Squat, 135/95
Double unders
Pullups		 16m 32s
Workout Scaled
Johnny Phan 02/24/2012 Crossfit H-town None 4 rounds for time of:
6 Deadlift, 315/185
12 Ring dips
40 double unders		 9m 23s
Workout Scaled
Johnny Phan 02/23/2012 Crossfit H-town None Push Jerk 2-2-2-2-2 135 lbs
Performed as RX
Johnny Phan 02/22/2012 Crossfit H-town None 3 rounds for time of:
10 chest to bar pullups
10 Front Squats, 165/115
10 Alternating Jumping Lunges (both legs is one)		 8m 05s
Workout Scaled
Johnny Phan 02/20/2012 Crossfit H-town None 4 Rounds for reps of:
:30s Push Press, 115/75
:30s Box Jump 24/20
:30s Kettlebell Swings, 70/55
:30s Burpees

2 minutes rest between rounds. Score is total reps completed across 4 rounds. 		150 reps
Workout Scaled
Johnny Phan 02/15/2012 Crossfit H-town Nate Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings		 7 rounds 12 reps
Workout Scaled
Johnny Phan 02/13/2012 Crossfit H-town Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

30 minute cutoff		 28m 43s
Performed as RX
Johnny Phan 02/10/2012 Crossfit H-town None 7-5-3-1
Burpee pull ups
Squat cleans To thruster (135-155-185-205) women( 85-95-105-115) increase weight each set with weights in parenthesis		 8m 35s
Workout Scaled
Johnny Phan 02/09/2012 Crossfit H-town None Clean and Jerk 1-1-1-1-1 135 lbs
Performed as RX
Johnny Phan 02/08/2012 Crossfit H-town None 200m Run
25 KB Squats
35 Push-ups
200m Run
30 KB Twists
30 Push-ups
200m Run
35 KB Swings
25 Push-ups
200m Run		 14m 25s
Workout Scaled
Johnny Phan 02/06/2012 Crossfit H-town None 12 minute AMRAP
Ascending ladder of each 1,2,3,etc
Thrusters 115/75lb
T2B		 8 rounds 2 reps
Workout Scaled
Johnny Phan 02/06/2012 Crossfit H-town None Push Press 5-5-5-5-5
Max pullups between sets		 115 lbs
Performed as RX
Johnny Phan 02/01/2012 Crossfit H-town None 3 minute max reps
2 minute rest
6 minute max reps
2 minute rest
9 minute max reps

75 Dbl unders
25 Slam Balls
50 Box Jumps
25 Burpees
50 KB Swings 55/35lb
25 (2 steps =1 rep) Overhead Walking Lunge 45/25

Start over after each rest. Score is total reps of all 3 rounds		 291 reps
Performed as RX
Johnny Phan 01/30/2012 Crossfit H-town None 5 rounds for time of:
20 KB Swings 55/35lb
40 Squats
200m Run		 14m 57s
Performed as RX
Johnny Phan 01/27/2012 Crossfit H-town Helen Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) (1 pood for women)
12 Pull-ups		 12m 48s
Performed as RX
Johnny Phan 01/25/2012 Crossfit H-town None For time:
100 Double Unders
80 situps
60 box jumps 24/20
40 burpees
20 Shoulder to Overhead 115/85		 15m 42s
Workout Scaled
Johnny Phan 01/23/2012 Crossfit H-town None Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Ring Dips
95m/65f pound Overhead squat, 15 reps		 9 rounds 0 reps
Workout Scaled
Johnny Phan 01/20/2012 Crossfit H-town None 5 rounds for time of:
21 Thrusters, 75m/45f
21 double-unders		 10m 40s
Performed as RX
Johnny Phan 01/18/2012 Crossfit H-town None Complete 5 rounds for time of:
Deadlifts x 7 reps (225m/155f) Firebreather: 275/185
30 Air Squats
7 Handstand Push Ups		 10m 17s
Workout Scaled
Johnny Phan 01/16/2012 Crossfit H-town None 3 Rounds for time of:
30 kettlebell swings (55m/36f)
25 Wall Balls (20m/14f)
20 pullups		 15m 17s
Workout Scaled
Johnny Phan 01/13/2012 Crossfit H-town None 3 Rounds for time of:
15 halos w/kb 55/35lb
15 swings
15 goblet squats
200 m run w/o kb		 9m 48s
Workout Scaled
Johnny Phan 01/12/2012 Crossfit H-town None Push Jerk 5-5-5-5-5 125 lbs
Performed as RX
Johnny Phan 01/11/2012 Crossfit H-town None 15, 12, 9 reps of:
Thrusters 135m/95f
Hand Release Clapping Pushups		 9m 36s
Workout Scaled
Johnny Phan 01/09/2012 Crossfit H-town None 8 rounds of Tabata (20 seconds on, 10 seconds off x 8) for each of the following seven movements with one minute of rest between exercises

K2E
Kb swing 55/35
Row calorie
Medball situps
Squats
Man maker 25/15lb
Box jumps 24/20

Add lowest number of reps for each movement. Score is total reps on all 7 exercises		 0 rounds 45 reps
Performed as RX
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