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Athlete Date Sort Location Workout Name Description Results
Lydia Johnson 08/08/2013 Vertical CrossFit 8.8.13 7 RFT
40 Du
20 KB Swings (55/35)
10 Dips		 27m 24s
Workout Scaled
Lydia Johnson 08/06/2013 Vertical CrossFit 8.6.13 Press Day 3 rounds for max reps:
Strict Press AMRAP
Push Press AMRAP
Push Jerk AMRAP
(Continuous)

Go 'til failure on each movement - when strict press is impossible then continue until push press is impossible then push jerks. Only rest b/w rounds.
Rnd 1: 90% Strict 1RM
Rnd 2: 80% Strict 1RM
Rnd 3: 70% Strict 1RM 		43 reps
Performed as RX
Lydia Johnson 08/06/2013 Vertical CrossFit 3-min Max Burpees 3 min AMRAP
Burpees		 41 reps
Performed as RX
Lydia Johnson 08/01/2013 Vertical CrossFit 8.1.13 3 RFT
10 Left arm DB Snatches (55/35)
20 Box Jumps
10 Right arm DB Snatches (55/35)
40 DU		 12m 24s
Workout Scaled
Lydia Johnson 08/01/2013 Vertical CrossFit Deadlift 3 x 5 Deadlift 3 x 5 @ 70% of 1RM 140 lbs
Performed as RX
Lydia Johnson 07/31/2013 Vertical CrossFit 7.31.13 For time
21-18-15-12-9-6-3
Thrusters (74/45)
T2B		 18m 35s
Performed as RX
Lydia Johnson 07/29/2013 Vertical CrossFit Isabel For time:
30 Snatches 135/95 pounds

 8m 35s
Workout Scaled
Lydia Johnson 07/29/2013 Vertical CrossFit 3 Position Snatches 3 x 3 @ 65-75% 1RM

(high-hang snatch + just-below-knee snatch + floor snatch = 3 reps)		 55 lbs
Performed as RX
Lydia Johnson 07/27/2013 Vertical CrossFit Diane 21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups		 9m 33s
Workout Scaled
Lydia Johnson 07/26/2013 Vertical CrossFit 7.26.13 21-15-9
HPC (115/75)
DUs		 4m 49s
Performed as RX
Lydia Johnson 07/26/2013 Vertical CrossFit 3 Position Cleans 3 Position Cleans (Hang Power Clean + Hang Squat Clean + Squat Clean = 3 Reps)

3 x 2 @ 65% Clean 1RM

3 x 3 @ 70% Clean 1RM		 75-80 lbs
Performed as RX
Lydia Johnson 07/23/2013 Vertical CrossFit 7.23.13 Chipper 10,9,8,7,6,5,4,3,2,1

Push Jerk (135/95)
Box Jumps (24/20)
Body Rows		 13m 24s
Workout Scaled
Lydia Johnson 07/22/2013 Vertical CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 11m 20s
Performed as RX
Lydia Johnson 07/17/2013 Vertical CrossFit The Bear Complex 5 rounds of 7 complexes for load
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Bar cannot rest on the ground during a round. If you have to rest the bar that round is done.
No stringing of movements allowed
Move up in weight each Round
 45-55-65-75-85 lbs
Performed as RX
Lydia Johnson 07/16/2013 Vertical CrossFit Filthy Fifty For Time
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 32m 53s
Performed as RX
Lydia Johnson 07/15/2013 Vertical CrossFit 7.15.13 EMOTM 12 minutes
1 Snatch
1 OH Squat
(performed with 70-80% of Snatch 1RM)
For Load		 70 lbs
Performed as RX
Lydia Johnson 07/11/2013 Vertical CrossFit Push press Amrap 3 minutes
Push press
60% of 1RM		 44 reps
Performed as RX
Lydia Johnson 07/11/2013 Vertical CrossFit Push Press Push Press
1,1,1

 85-95-105f lbs
Performed as RX
Lydia Johnson 06/25/2013 Vertical CrossFit 6.25.13 10 minutes to Est a 1RM Snatch
then
For Time (5 min cap)
20 Back Squats at 1RM Snatch weight
20 OH Squats at 75% Snatch Weight
then
30 Perfect Hang Power Cleans		 55-65-75-85f-80 lbs
Performed as RX
Lydia Johnson 06/21/2013 Vertical CrossFit 6.21.13 AMRAP 12 minutes
3 Handstand pushups
3 V-ups
6 HSPU
6 V-ups
9
9
12
12...		 147 reps
Workout Scaled
Lydia Johnson 06/19/2013 Vertical CrossFit 6.19.13 7 Rounds For Time
200m hill run (Down and up)
20 WB (20/16)
7 KB Swings (70/55)		 23m 04s
Workout Scaled
Lydia Johnson 06/17/2013 Vertical CrossFit 6.17.13 For Time
1 lap
21 K2E
21 Dips
1 lap
15 K2E
15 Dips
1 lap
9 K2E
9 Dips		 12m 01s
Workout Scaled
Lydia Johnson 06/12/2013 Vertical CrossFit 6.11.13 EMOTM 10 minutes
2 cleans + 1 Thruster
at 75 % of 1RM		 85 lbs
Performed as RX
Lydia Johnson 06/10/2013 Vertical CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups
3 Rounds For Time		 19m 35s
Performed as RX
Lydia Johnson 06/10/2013 Vertical CrossFit CrossFit Baseline For time:
500m row
40 squats
30 situps
20 pushups
10 pullups		 5m 47s
Performed as RX
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