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Athlete Date Sort Location Workout Name Description Results
Seth Johnson 10/17/2017 Old City CrossFit Bench press Bench press 5-5-5 165-180-205 lbs
Performed as RX
Seth Johnson 10/17/2017 Old City CrossFit 12 Min AMRAP 12 Min AMRAP
2 Wall walks
10 Box Jumps (24/20)
20 KB Snatch (53/35)		 3 rounds 7 reps
Workout Scaled
Seth Johnson 10/16/2017 Old City CrossFit Back squat Back squat 8
Back squat 6
Back squat 4-4
Back squat 2		 225 lbs
255 lbs
295-295 lbs
0 lbs
Performed as RX
Seth Johnson 10/16/2017 Old City CrossFit 7 RFT 7 Rounds for time
10 Wall Balls (20/14)
10 Pushups
10 D-Balls to Shoulder (100/60)		 22m 14s
Workout Scaled
Seth Johnson 10/12/2017 Old City CrossFit Power clean + Hang squat clean + Jerk Power clean + Hang squat clean + Jerk 1-1-1-1-1-1 75-95-105-135-155-155f lbs
Performed as RX
Seth Johnson 10/12/2017 Old City CrossFit 6 Min AMRAP 6 Min AMRAP
3 Deadlifts (185/135)
2 Power Cleans		 9 rounds 0 reps
Workout Scaled
Seth Johnson 10/11/2017 Old City CrossFit 5 RFT 5 RFT
20 KB Swings (53/35)
20 Single KB Clean and Jerks (20 total switch arms every 5 reps)
500m row		 32m 25s
Workout Scaled
Seth Johnson 10/06/2017 Primal Fitness Partner WOD FT Partner WOD: For Time
Teams of Two, One person working at a time complete;
60 Calorie Row
60 Anchored Sit-Up Wall Balls 14/20
60 Thrusters 75/115
60 Anchored Sit-Up Wall Balls
60 Calorie Row		 19m 25s
Workout Scaled
Seth Johnson 10/04/2017 Old City CrossFit Power snatch + Overhead squat + Snatch balance Power snatch + Overhead squat + Snatch balance 1-1-1-1-1-1 75-85-95-105-0-0 lbs
Performed as RX
Seth Johnson 10/04/2017 Old City CrossFit Karen For time:
150 Wallball shots, 20 pound ball		 12m 00s
Performed as RX
Seth Johnson 10/03/2017 Old City CrossFit Max distance broad jump Skill Assessment
Max distance broad jump
3 attempts		 81 in
Performed as RX
Seth Johnson 10/03/2017 Old City CrossFit 7 Min AMRAP 7 Min AMRAP
5 Hang Power Sntach (135/95)
3 Overhead Squats
10 Pull Ups		 4 rounds 8 reps
Workout Scaled
Seth Johnson 10/02/2017 Old City CrossFit Deadlift Deadlift 8
Deadlift 6
Deadlift 4-4
 275 lbs
295(4) lbs
325-0 lbs
Performed as RX
Seth Johnson 10/02/2017 Old City CrossFit 12 Min AMRAP 12 Min AMRAP
20 Sit ups (Unweighted)
10 DB Dead Lifts (50/35)
10 Pushups (hands on DBs)
5 DB Hang Power Clean
5 DB Front Squats		 4 rounds 6 reps
Workout Scaled
Seth Johnson 09/29/2017 Old City CrossFit Back squat Back squat 10
Back squat 8
Back squat 6
Back squat 4		 205 lbs
255 lbs
275 lbs
0 lbs
Performed as RX
Seth Johnson 09/28/2017 Old City CrossFit 4 RFT 4 RFT
10 DB Thrusters (50/35)
20 DB Snatches alt arms (50/35)
50 Double Unders
200m Farmers Carry (50/35)		 35m 42s
Workout Scaled
Seth Johnson 09/15/2017 Old City CrossFit Deadlift Deadlift 6-6
Deadlift 3
Deadlift 2-2		 295-345 lbs
375 lbs
405-405 lbs
Performed as RX
Seth Johnson 09/15/2017 Old City CrossFit Every 3 min for 9 Min Every 3 min for 9 Min
Assault Bike 15/10 Cals
10 D-Ball Shoulders (100/60)
Max Box Jumps (24/20)

**Although it looks like a lot, this workout is really about accumulating box jumps. Work hard on the bike and D-balls to give yourself as much box jump time as possible. Use the first round to set the stage for 2 and 3 to get off the bike and to the dball with plenty of time to knock those out and get jumping. Find a rhythm with your arm swing, jump, hip extension, descent, and rebound. It should look effortless, monotonous.		 8 reps
Workout Scaled
Seth Johnson 09/14/2017 Old City CrossFit Bench press Bench press 5-5-5-5 135-155-165-185 lbs
Performed as RX
Seth Johnson 09/13/2017 Old City CrossFit Back squat Back squat 6-6
Back squat 3
Back squat 2		 170-205 lbs
255 lbs
285 lbs
Performed as RX
Seth Johnson 09/13/2017 Old City CrossFit Grace 135 pound Clean and Jerk, 30 reps 3m 59s
Workout Scaled
Seth Johnson 09/12/2017 Old City CrossFit Hang Snatch Hang Snatch
3-3-3		 85-95-105 lbs
Performed as RX
Seth Johnson 09/12/2017 Old City CrossFit 15 min AMRAP 15min AMRAP
30 DB Hang Power Cleans (50/35)
30 Pull ups
Run 400m

**This workout has large sets. Break up your reps and keep the rest short. Reminder on the HPC to jump the weight up vs. swinging the weight around and to your shoulders. As with a barbell, drop under the weight to get it up instead of heaving or curling it up. Grip is going to be a factor here, so use try to keep your shoulders relaxed on the run and shake out your hands.		 1 rounds 260 reps
Workout Scaled
Seth Johnson 09/08/2017 Old City CrossFit 4 RFT 4 Rounds
25 Push Press (95/65)
Row 50 Cal or Bike 30 cals
100 Double unders

30 Min Time Cap

**This is another grinder, but not a fast grinder like Thursdays workout. This one will take some pacing not only on the push press, but on the bike/rower, and double unders. Were also trying to find a bike/row equivalent in calories for workouts like this when we use both. Key here is staying relaxed, stay aerobic, and keep your arms/shoulders loose from movement to movement.		 30m 00s
Workout Scaled
Seth Johnson 09/06/2017 Old City CrossFit Bench press Bench press 5
Bench press 3-3
Bench press 1		 175 lbs
205-235 lbs
255 lbs
Performed as RX
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