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Athlete Date Sort Location Workout Name Description Results
Seth Johnson 02/12/2019 Old City CrossFit Barbara Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.		 45m 00s
Workout Scaled
Seth Johnson 02/08/2019 Old City CrossFit Deadlift Deadlift 1-1-1 315-405-455 lbs
Performed as RX
Seth Johnson 02/07/2019 Old City CrossFit CrossFit Games Open 11.5 Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball		 5 rounds 8 reps
Workout Scaled
Seth Johnson 02/06/2019 Old City CrossFit Front Squat Front Squat 3-3-3 215-235-255 lbs
Performed as RX
Seth Johnson 02/06/2019 Old City CrossFit 6 RFT 6 RFT
2 Turkish Get-ups 53/35 (1/1)
12 Sit ups (no GHD scale)		 10m 25s
Workout Scaled
Seth Johnson 02/05/2019 Old City CrossFit 24 min AMRAP 500m Row
7 Man Makers 45/30
20 sec dball hold 100/60		 3 rounds 0 reps
Workout Scaled
Seth Johnson 02/01/2019 Old City CrossFit For Time, FT For time
60 Double unders
15 Hang power snatch 95/65
60 Double unders
15 Overhead squat 95/65
60 Double unders
15 Power snatch 95/65
60 Double unders
15 Snatch 95/65		 13m 30s
Workout Scaled
Seth Johnson 01/31/2019 Old City CrossFit Back Squat Back Squat 5-5-5
Back Squat 2-2-2		 140-175-225 lbs
275-305-320 lbs
Performed as RX
Seth Johnson 01/31/2019 Old City CrossFit 2 Min AMRAP In 2 min, do
250m row
Max dball shoulders 100/60
Rest 2 min
Repeat a total of 3 round

Record 250m time and no. of shoulders		 23 reps
Performed as RX
Seth Johnson 01/30/2019 Old City CrossFit TABATA 8 RFR Tabata
Bike cal
Pull ups
Wall balls 20/14
Push ups
KB Swings 53/35		 255 reps
Workout Scaled
Seth Johnson 01/29/2019 Old City CrossFit Power Snatch Power Snatch 1-1-1 135-145-155 lbs
Performed as RX
Seth Johnson 01/29/2019 Old City CrossFit Bent Over Row Bent Over Row 8-8-8 135-145-155 lbs
Performed as RX
Seth Johnson 01/25/2019 Old City CrossFit Back Squat Back Squat 5-5-5 225-275-295 lbs
Performed as RX
Seth Johnson 01/25/2019 Old City CrossFit 5 RFT 5 RFT
15 KB Swings 70/53
10 Box step ups 20 70/53
5 Strict Dips		 12m 58s
Workout Scaled
Seth Johnson 01/24/2019 Old City CrossFit 20 min AMRAP 5 Bar muscle ups^
15 Wall ball 30/20
30 Double unders		 5 rounds 2 reps
Workout Scaled
Seth Johnson 01/23/2019 Old City CrossFit Power snatch + Overhead squat Power snatch + Overhead squat 2-2-2 95-115-125 lbs
Performed as RX
Seth Johnson 01/23/2019 Old City CrossFit Front Squat Front Squat 3-3-3 205-225-245 lbs
Performed as RX
Seth Johnson 01/22/2019 Old City CrossFit Shoulder Press Shoulder Press 3-3-3 125-135-145 lbs
Performed as RX
Seth Johnson 01/22/2019 Old City CrossFit For Time, FT 50 Push press 135/95
^15 air squats every time you rest anywhere but overhead, includes putting the bar down, or do something other than a push press, ie jerk		 7m 20s
Workout Scaled
Seth Johnson 01/18/2019 Old City CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 37s
Workout Scaled
Seth Johnson 01/17/2019 Old City CrossFit Power Clean Power Clean 2-2-2 165-185-195 lbs
Performed as RX
Seth Johnson 01/17/2019 Old City CrossFit Romanian Deadlift, RDL Romanian Deadlift 8-8-8 205-235-255 lbs
Performed as RX
Seth Johnson 01/15/2019 Old City CrossFit Snatch grip deadlift Snatch grip deadlift 3-3-3 165-195-200 lbs
Performed as RX
Seth Johnson 01/15/2019 Old City CrossFit 12-9-6-3 12-9-6-3
Sumo deadlift high pull 135/95
Front rack lunges 135/95 (1=1)
Toes to bar		 8m 53s
Workout Scaled
Seth Johnson 01/11/2019 Old City CrossFit Power snatch + Overhead squat Power snatch + Overhead squat 2-2-2 105-115-125 lbs
Performed as RX
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