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Athlete Date Sort Location Workout Name Description Results
Seth Johnson 04/06/2017 Old City CrossFit Deadlift Deadlift 8-8-8-8 255-255-275-275 lbs
Performed as RX
Seth Johnson 04/06/2017 Old City CrossFit 5 RFL 5x:
30 s plank
2 DL
3 Power Cleans
4 Hang Power Cleans
5 Front Squats		 115 lbs
Performed as RX
Seth Johnson 04/05/2017 Old City CrossFit Rope Climb 5 min rope climb practice 5m 00s
Workout Scaled
Seth Johnson 04/05/2017 Old City CrossFit 20 min AMRAP 20 min AMRAP Rx: 45/30 DB
400m run
20 Lunges*
15 Hang Cleans*
10 Push Press
2 rope climbs		 2 rounds 0 reps
Workout Scaled
Seth Johnson 04/04/2017 Old City CrossFit Push Press Push Press
8-8-8-8 @ 65%		 100-100-100-100 lbs
Performed as RX
Seth Johnson 04/04/2017 Old City CrossFit 21-15-9 21-15-9
Burpees
Dips
Jerks 135/95		 15m 00s
Workout Scaled
Seth Johnson 03/30/2017 Old City CrossFit 3 RFT 3 RFT
15 Push ups
15 Power snatch 95/65
200m Farmers carry 45/30		 16m 56s
Performed as RX
Seth Johnson 03/30/2017 Old City CrossFit Front squat Front squat 3-3-3-3-3 210-210-210-210-210 lbs
Performed as RX
Seth Johnson 03/28/2017 Old City CrossFit Mary Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups		 5 rounds 20 reps
Performed as RX
Seth Johnson 03/23/2017 Old City CrossFit 15 min EMOM 15 min EMOM
1. 1-3 rope climbs
2. 6 strict dips
3. 12 V-ups		 5 rounds 0 reps
Performed as RX
Seth Johnson 03/22/2017 Old City CrossFit Barbell split squat Barbell split squat
20 minutes to build to a heavy 2 reps/leg		 165 lbs
Performed as RX
Seth Johnson 03/22/2017 Old City CrossFit 15-12-9-6-3 15-12-9-6-3
Thrusters 95/65
KB Swings 53/35
Push ups		 9m 37s
Workout Scaled
Seth Johnson 03/21/2017 Old City CrossFit 15 min of Snatch balance, Overhead squat 15 min of
2 Snatch balance
1 Overhead squat		 85 lbs
Performed as RX
Seth Johnson 03/21/2017 Old City CrossFit Barbell Tabata Hang Power Snatch 135/95
OHS 95/65
Push Press 65/45		 111 reps
Workout Scaled
Seth Johnson 03/20/2017 Old City CrossFit Cindy Complete 3 rounds:
5 Pull-ups
10 Push-ups
15 Squats		 3 rounds 0 reps
Performed as RX
Seth Johnson 03/20/2017 Old City CrossFit 10 RFT 10RFT
7 C2B pull ups
9 Burpees
11 Wall ball

*30 min time cap*		 30m 00s
Workout Scaled
Seth Johnson 03/17/2017 Old City CrossFit CrossFit Open 17.4 Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups		 144 reps
Workout Scaled
Seth Johnson 03/16/2017 Old City CrossFit Back squat Back squat 3-3-3-3-3 225-225-225-225-225 lbs
Performed as RX
Seth Johnson 03/16/2017 Old City CrossFit SU, MM 100 single unders (SU)
5 Man makers (MM)- 45/30
80 SU
4 MM
60 SU
3 MM
40 SU
2 MM
20 SU
1 MM		 10m 42s
Workout Scaled
Seth Johnson 02/23/2017 Primal Fitness 12 min E2MO2M 12:00 E2MO2M (6 Rounds):
PS + Full HS
Increasing weight each round, until max out for complex, then stay at that weight		 105 lbs
Performed as RX
Seth Johnson 02/23/2017 Primal Fitness 4 RFT Conditioning:
4RFT
10 Ring Rows
10 Plyo Pushups - onto a plate (pushup on the floor + pushup on the plate = 1rep)
10 Banded Air Squats
10 Plank Toe Touches
10 In-and-Outs		 14m 43s
Performed as RX
Seth Johnson 02/21/2017 Primal Fitness Supersets! Supersets!
A. 3x8 OHS @ 7-8 RPE
3x10 Ab Wheel
B. 3x3 each leg OH Lunges @ 7-8 RPE
3x10 Hanging Leg Lifts		 95 lbs
Performed as RX
Seth Johnson 02/21/2017 Primal Fitness 6 Min Marathon: Back to Back 6:00 Marathon: Back to Back
:30 Jump Lunges
:30 Mountain Climbers		 6 rounds 48 reps
Performed as RX
Seth Johnson 02/14/2017 Primal Fitness Conditioning, FT Conditioning, FT:
50 Hollow Rocks
50 Sit-ups
50 Single Leg Bridges, each side
25 Strict toes to bar/Knees to elbows		 10m 47s
Performed as RX
Seth Johnson 02/14/2017 Primal Fitness 10 Min EMOM 10:00 EMOM
Odd: Bar L-sits
Even: T2B		 20 reps
Workout Scaled
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