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Athlete Date Sort Location Workout Name Description Results
Lydia Johnson 06/08/2013 Vertical CrossFit 6.8.13 The Lullaby
For Time
100 burpees EMOTM 5 Power Snatches (95/65)
500 DU EMOTM 5 OH squats (95/65)		 42m 29s
Workout Scaled
Lydia Johnson 06/03/2013 Vertical CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 420 lbs
Performed as RX
Lydia Johnson 05/29/2013 Vertical CrossFit 5.29.13 For Time
600 m run
30 burpees
200 m run
30 Plate Squats (45/25)
100m run with plate
30 Ground to Overhead with Plate
100m run with plate
200m run
30 yards walking lunge
400m run
30 pullups
200m run		 19m 25s
Workout Scaled
Lydia Johnson 05/28/2013 Vertical CrossFit The 'Brit' For Time
30 Box Jumps
then
5 Rounds
26 Double Unders
13 Barbell Burpee Cleans		 26m 09s
Performed as RX
Lydia Johnson 05/24/2013 Vertical CrossFit 5.23.13 AMRAP 13 minutes
5 C2B
23 DB Walking Lunges
30 ft Shuttle Run
 3 rounds 0 reps
Workout Scaled
Lydia Johnson 05/21/2013 Vertical CrossFit 'The Johnsons' AMRAP 31 minutes
Buy-In: 29 Burpees
400m run
18 K2E
5 Thrusters (135/95)
17 Box Jumps (24/20)
13 DL (135/95)
This is a Partner WOD. After each partner completes the burpees, one partner then begins the run while the other starts working through the rep scheme. Upon returning from the run, that partner picks up the rep and movement where the partner had reached and that partner begins a 400m run. 		6 rounds 22 reps
Workout Scaled
Lydia Johnson 05/20/2013 Vertical CrossFit 5.20.13 For Time
50 wallballs (20/16)
50 Box Jumps (24/20)		 7m 20s
Performed as RX
Lydia Johnson 05/14/2013 Vertical CrossFit 5.13.13 AMRAP 15 minutes
5 Squat Cleans
10 Dips
20 Abmat situps
Post weight used to comments		 6 rounds 0 reps
Performed as RX
Lydia Johnson 05/14/2013 Vertical CrossFit 5.14.14 3 RFT
30 Box Jumps (24/20)
30 pushups
30 KB Swings (55/35)
30 Pullups
30 Push Press (75/45)
 37m 00s
Workout Scaled
Lydia Johnson 04/16/2013 Vertical CrossFit 4.16.13 3 RFT
40 Box Jumps (24/20")
20 Reverse OH Walking Lunges (45/24#)
10 Burpees		 13m 17s
Performed as RX
Lydia Johnson 04/15/2013 Vertical CrossFit 4.15.12 AMRAP
1 minute - HSPU
1 Minute - AB mat situps
1 minute - Med ball cleans
1 minute- rest
Complete 3 rounds for total reps		 252 reps
Workout Scaled
Lydia Johnson 04/10/2013 Vertical CrossFit 4/9/2013 5 RFT

5 HSPU
10 DL (225/155)
30 DU		 15m 36s
Workout Scaled
Lydia Johnson 04/09/2013 Vertical CrossFit Back Squat 1,1,1,1,1 (1,1)
Find new 1 RM		 115-125-135-145-150-160f-160f lbs
Performed as RX
Lydia Johnson 04/06/2013 Vertical CrossFit CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.		 0 rounds 29 reps
Performed as RX
Lydia Johnson 04/03/2013 Vertical CrossFit Strict Press 5x3 @ 80%
OR
3,3,3,3,3
Find a 3 rep max		 60-60-60-60-60 lbs
Performed as RX
Lydia Johnson 04/02/2013 Vertical CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 11m 38s
Performed as RX
Lydia Johnson 03/29/2013 Big Easy Crossfit CrossFit Games Open 13.4 Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.		 27 reps
Performed as RX
Lydia Johnson 03/26/2013 Vertical CrossFit 3.26.13 4 RFT
10 HSPU
10 Snatch (985/65)
400m run		 17m 10s
Workout Scaled
Lydia Johnson 03/24/2013 Vertical CrossFit CrossFit Games Open 13.3 Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups		 0 rounds 146 reps
Performed as RX
Lydia Johnson 03/20/2013 Vertical CrossFit 3.20.2013 21-15-9
HSPU
HPC (95/65)
KB swings (55/35)
1 rope climb at the end of each round		 16m 44s
Workout Scaled
Lydia Johnson 03/14/2013 Vertical CrossFit 'Pie' day AMRAP 10 minutes
5 Push Press
10 Deadlifts
15 Box jumps

or

5 pullups
10 pushups
15 squats		 225 reps
Performed as RX
Lydia Johnson 03/09/2013 Vertical CrossFit CrossFit Games Open 13.1 Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75 pound Snatch, 30 reps
30 Burpees
135 pound Snatch, 30 reps
20 Burpees
165 pound Snatch, 30 reps
10 burpees
210 pound Snatch, as many reps as possible		 100 reps
Performed as RX
Lydia Johnson 03/08/2013 Vertical CrossFit 3.8.13 For Time
21-15-9
KB Swings
Abmat Situps
Pullups		 11m 06s
Performed as RX
Lydia Johnson 03/04/2013 Vertical Limit Fitness 3.4.13 For Time
10 burpees
20 HPC (135/95)
30 Pullups
40 KB Swings (55/35)
50 OH Walking Lunges (45/25)
60 Box Jumps
(20 minute time cap)		 20m 00s
Performed as RX
Lydia Johnson 03/01/2013 Vertical Limit Fitness Nancy 5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps		 21m 04s
Workout Scaled
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