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Athlete Date Sort Location Workout Name Description Results
Seth Johnson 08/08/2017 Old City CrossFit 7 min AMRAP Rest 3 minutes

Then, 7 min AMRAP of:
115/75. hang power cleans
Each time you break, perform 20 squats

*Coaches will define what is meant by a break		 40 reps
Workout Scaled
Seth Johnson 08/07/2017 Old City CrossFit 10 RFT 10 rounds for time of:
7 Sumo deadlift high pull 135/95
7 Front squats 135/95
7 Push jerks 135/95		 31m 00s
Workout Scaled
Seth Johnson 08/01/2017 Old City CrossFit Front squat Front squat 3-3-3-3 175-190-205-220 lbs
Performed as RX
Seth Johnson 08/01/2017 Old City CrossFit 6 RFT 10 C2B Pull ups
10 D-ball Shouldering 100/60		 16m 30s
Workout Scaled
Seth Johnson 07/28/2017 Old City CrossFit Deadlift Deadlift 8
Deadlift 6
Deadlift 4
Deadlift 4		 225 lbs
255 lbs
295 lbs
325 lbs
Performed as RX
Seth Johnson 07/28/2017 Old City CrossFit 10 min AMRAP 10 min AMRAP
5 Hang power snatch 115/75
5 Bar facing burpees		 8 rounds 0 reps
Workout Scaled
Seth Johnson 07/27/2017 Old City CrossFit Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 45s
Workout Scaled
Seth Johnson 07/27/2017 Old City CrossFit Bench press Bench press 5
Bench press 3-3
Bench press 1		 165 lbs
185-205 lbs
235 lbs
Performed as RX
Seth Johnson 07/25/2017 Old City CrossFit 25 min AMRAP 25 min AMRAP
400m run
5 Cleans 185/135
10 Deadlift 185/135
20 Lunges

*Deadlifts completed as sets of 5 reps		 4 rounds 100 reps
Workout Scaled
Seth Johnson 07/24/2017 Old City CrossFit Front squat Front squat 3-3-3-3 160-180-195-210 lbs
Performed as RX
Seth Johnson 07/24/2017 Old City CrossFit 8 RFR 8 rounds for total reps
20 sec each
Push ups
KB swings 70/53
Gob squats 70/53
30sec rest		 238 reps
Workout Scaled
Seth Johnson 07/20/2017 Old City CrossFit Deadlift Deadlift 8
Deadlift 6
Deadlift 4-4
Deadlift 2		 135 lbs
205 lbs
255-255 lbs
305 lbs
Performed as RX
Seth Johnson 07/20/2017 Old City CrossFit SU, DB PP, Pistols 100-80-60-40-20
Single unders (unbroken)
10-8-6-4-2
DB push press/arm 50/35
Pistols		 12m 25s
Workout Scaled
Seth Johnson 07/19/2017 Old City CrossFit Bench press Bench press 3-3-3-3 165-195-215-225 lbs
Performed as RX
Seth Johnson 07/19/2017 Old City CrossFit 5 rounds for reps Max HSPU Max TnG 5 rounds for reps
Max HSPU
Max TnG power cleans @ Bench press 1RM

*Take at least 1 min between movements		 20 reps
Workout Scaled
Seth Johnson 07/18/2017 Old City CrossFit Back squat Back squat 8
Back squat 6
Back squat 4-4
Back squat 2		 225 lbs
255 lbs
275-275 lbs
0 lbs
Performed as RX
Seth Johnson 07/18/2017 Old City CrossFit 12 min AMRAP 12 min AMRAP
8 DB deadlift
6 DB hang squat clean
4 DB push jerk
Rx 45/30		 8 rounds 0 reps
Workout Scaled
Seth Johnson 07/13/2017 Old City CrossFit 21-18-15-12-9-6-3 21-18-15-12-9-6-3
Push ups
Squat cleans (95/65)
Double unders
42-36-30-24-18-12-6		 24m 41s
Workout Scaled
Seth Johnson 07/12/2017 Old City CrossFit Deadlift Deadlift 8
Deadlift 6
Deadlift 4-4
Deadlift 4-4		 280 lbs
305 lbs
335-335 lbs
0-0 lbs
Performed as RX
Seth Johnson 07/12/2017 Old City CrossFit 30-10-20, 25-8-18, 20-6-16 30-25-20 Air squats
10-8-6 Dbl KB cleans (53/35)
20-18-16 Dbl KB racked lunges (53/35) total steps

**12 min time cap**

*Completed as 30-10-20, 25-8-18, 20-6-16		 7m 39s
Workout Scaled
Seth Johnson 07/11/2017 Old City CrossFit Bench press Bench press 5-5-5 155-180-205 lbs
Performed as RX
Seth Johnson 07/11/2017 Old City CrossFit 4 RFT 4 RFT
12 Over plate burpees
8 Plate G2OH 45/25		 7m 29s
Performed as RX
Seth Johnson 07/06/2017 Old City CrossFit Push jerk Push jerk 2-2-2-2-2 75-105-115-145-175 lbs
Performed as RX
Seth Johnson 07/06/2017 Old City CrossFit 15 min AMRAP 15 min AMRAP
1++ Clean and Jerk 155/105
10 Dips
15 Sit ups (12 GHDSU)
20 Double unders/45 sec max work		 4 rounds 25 reps
Workout Scaled
Seth Johnson 07/05/2017 Old City CrossFit Max height box jump Max height box jump 36 in
Performed as RX
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