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Athlete Date Sort Location Workout Name Description Results
Seth Johnson 03/01/2018 Old City CrossFit 12 min AMRAP 12 min AMRAP
5 Handstand push ups (HSPU)
5 Cleans 155/105		 6 rounds 0 reps
Workout Scaled
Seth Johnson 02/27/2018 Old City CrossFit 8 RFT Cash in
400m run w/ plate
then..

8 RFT
8 Burpee to plate
8 Plate ground to overhead (G2OH)
8 OH Lunges 2=1
8 Russ twists 2=1

then..
Cash out
400m run w/ plate
Rx 45/25		 35m 13s
Workout Scaled
Seth Johnson 02/12/2018 Yosai CrossFit For Time 60 DB Thrusters
50 DU
400 m run
30 Burpees Box over (24/20)
20 Deadlifts (225/155)		 40m 00s
Workout Scaled
Seth Johnson 02/09/2018 Old City CrossFit 21-18-15-12-9-6-3 21-18-15-12-9-6-3
Power cleans 135/95
Box jumps 24/20
Start each round with 200m run

*30 min time cap*		 30m 55s
Workout Scaled
Seth Johnson 02/08/2018 Old City CrossFit 16 Min AMRAP For 4 rounds, do
3 min work, 1 min rest
9 Thrusters (95/65)
35 Double unders (or 35 singles)		 5 rounds 11 reps
Workout Scaled
Seth Johnson 02/07/2018 Old City CrossFit Muscle snatch Muscle snatch 3-3-3-3-3 75-85-95-105-115 lbs
Performed as RX
Seth Johnson 02/06/2018 Old City CrossFit Snatch + Overhead squat Snatch + Overhead squat 2-2-2-2-2 75-85-95-105-115 lbs
Performed as RX
Seth Johnson 02/06/2018 Old City CrossFit 10 min AMRAP 10 min AMRAP
12 Push ups
9 V-ups
6 Hang power snatch 115/75		 4 rounds 25 reps
Workout Scaled
Seth Johnson 02/01/2018 Old City CrossFit Bench press Bench press 5-5-5-5-5 135-145-165-185-205 lbs
Performed as RX
Seth Johnson 02/01/2018 Old City CrossFit Cindy Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats		 10 rounds 11 reps
Workout Scaled
Seth Johnson 01/31/2018 Old City CrossFit Power clean + push press Power clean + push press 2-2-2-2
 95-115-135-145 lbs
Performed as RX
Seth Johnson 01/31/2018 Old City CrossFit 10 min EMOM EMOM x 10
10 sit ups
3 Unbroken Clusters 115/75
Rx+ = 135/95		 95 lbs
Performed as RX
Seth Johnson 01/30/2018 Old City CrossFit 22 min AMRAP 22 min AMRAP
Row 30/20 calories
12 Dball shoulders 100/60
10 Box jumps 30/24
8 Dips		 3 rounds 31 reps
Workout Scaled
Seth Johnson 01/27/2018 Old City CrossFit 15 min AMRAP 15 min AMRAP
800m run
20 Deadlifts 225/155
10 Muscle ups bar or rings		 32 reps
Performed as RX
Seth Johnson 01/25/2018 Old City CrossFit Weighted dip Weighted dip 3-3-3 0-0-0 lbs
Performed as RX
Seth Johnson 01/25/2018 Old City CrossFit 4 RFT 4 RFT
10 Handstand push up (Rx+ strict)
8 Dbl KB swings 53/35
6 Dbl KB squats 53/35
4 Dbl KB shoulder to overhead 53/35		 7m 55s
Workout Scaled
Seth Johnson 01/23/2018 Old City CrossFit Deadlift Deadlift 3-3-3-3-3 135-225-275-305-325 lbs
Performed as RX
Seth Johnson 01/23/2018 Old City CrossFit Push Jerk Push Jerk 3-3-3-3-3 95-125-135-155-165 lbs
Performed as RX
Seth Johnson 01/23/2018 Old City CrossFit Russian KB Swings 100 Rus. KB Swings for time 70/53 3m 53s
Workout Scaled
Seth Johnson 01/22/2018 Old City CrossFit 4 Rounds E2MOM 2 Hang clean ~ 75-80% from strength
4 Burpees
8 Jumping air squats
90 sec work/30 sec rest 4 rounds		 5 rounds 2 reps
Performed as RX
Seth Johnson 01/22/2018 Old City CrossFit Clean + Hang clean Clean + Hang clean 2-2-2-2-2 85-115-145-155-165 lbs
Performed as RX
Seth Johnson 01/18/2018 Old City CrossFit Snatch + hang snatch Snatch + hang snatch 2-2-2-2-2 75-80-85-90-95 lbs
Performed as RX
Seth Johnson 01/18/2018 Old City CrossFit 12 Min AMRAP For 12 minutes
20 sec DB snatch 50/35
20 sec DB OH squat
20 sec rest
*alternate arms each round		 113 reps
Workout Scaled
Seth Johnson 01/12/2018 Old City CrossFit Deadlift Deadlift 5-5-5-5-5 205-235-255-285-305 lbs
Performed as RX
Seth Johnson 01/12/2018 Old City CrossFit 10-8-6-4-2 10-8-6-4-2
Power clean 155/105
Chest to bar Pull ups
1 Wall walk after each round		 8m 50s
Workout Scaled
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