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Athlete Date Sort Location Workout Name Description Results
Seth Johnson 10/17/2019 Old City CrossFit Dumbbell Row Dumbbell Row 12-12-12 50-50-50 lbs
Performed as RX
Seth Johnson 10/16/2019 Old City CrossFit 12 min AMRAP 24 Lateral hops OTB
6 Curtis P (95/65)
12 V up		 3 rounds 0 reps
Workout Scaled
Seth Johnson 10/15/2019 Old City CrossFit 5 RFT 12 Deadlifts (225/155)
12 Strict HSPU
12 Box jump over (24/20)		 17m 45s
Workout Scaled
Seth Johnson 10/10/2019 Old City CrossFit 5 min AMRAP 7 Dips
14 Single KB jerk (53/35) (7/7)
100m KB Rack carry (53/35)

*rest 2 min, repeat pick up where you left off		 4 rounds 4 reps
Performed as RX
Seth Johnson 10/09/2019 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 10/02/2019 Old City CrossFit Deadlift Deadlift 1-1-1 405-455-500 lbs
Performed as RX
Seth Johnson 10/02/2019 Old City CrossFit 1 Min - Assault Bike 1 Min - Assault Bike 25m 01s
Performed as RX
Seth Johnson 09/25/2019 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		 6 rounds 0 reps
Workout Scaled
Seth Johnson 09/24/2019 Old City CrossFit Clean and Jerk Clean and Jerk 2-2-2 135-165-185 lbs
Performed as RX
Seth Johnson 09/17/2019 Old City CrossFit CrossFit Games Open 13.2 Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24" box		 4 rounds 0 reps
Performed as RX
Seth Johnson 09/14/2019 Old City CrossFit CrossFit Total Back squat 1RM
Shoulder Press 1RM
Deadlift 1RM		 365 lbs
185 lbs
495 lbs
Performed as RX
Seth Johnson 09/10/2019 Old City CrossFit Uneven Weighted Carry Medball 20# + KB 53# 12 rounds 0 reps
Performed as RX
Seth Johnson 09/10/2019 Old City CrossFit For Time, FT Cash in: 400m run

30-20-10
Wall ball (20/14)
Toes to bar
15-10-5

Cash out: 400m run		 12m 05s
Workout Scaled
Seth Johnson 09/05/2019 Old City CrossFit Thruster Thruster 3-3-3 135-145-155 lbs
Performed as RX
Seth Johnson 09/05/2019 Old City CrossFit 4 RFT 12 SDLHP (95/65)
12 Dips
12 Push press (95/65)		 10m 17s
Workout Scaled
Seth Johnson 09/03/2019 Old City CrossFit Bench Press Bench Press 10-10-10 135-195-205 lbs
Performed as RX
Seth Johnson 09/03/2019 Old City CrossFit 10-9-8-7-6-5-4-3-2-1 10-9-8-7-6-5-4-3-2-1
DB Burpee deadlift (50/35)
DB hang cluster (50/35)

*Alternate movements - 10 burpee DL, 10 clusters, 9 burpee deadlift, 9 clusters, etc..		 7 rounds 6 reps
Workout Scaled
Seth Johnson 08/30/2019 Old City CrossFit 5 RFT 21 Deadlifts - 135/95
15 Pull ups
9 Clean & jerk - 135/95
42 Double unders

30 min timecap
 3 rounds 45 reps
Workout Scaled
Seth Johnson 08/29/2019 Old City CrossFit Strict Press + Push Press 5 Strict Press + ME Push Press 7-7-7 115-115-115 lbs
Performed as RX
Seth Johnson 08/29/2019 Old City CrossFit 8 min AMRAP 3 HSPU / 3 Cleans (185/125)
6 HSPU / 3 Cleans
9 HSPU / 3 Cleans
12 HSPU / 6 Cleans
15 HSPU / 6 Cleans
18 HSPU / 6 Cleans
21 HSPU / 9 Cleans
24 HSPU / 9 Cleans
27 HSPU / 9 Cleans
etc.		 66 reps
Workout Scaled
Seth Johnson 08/28/2019 Old City CrossFit Back Squat Back Squat 8-8-8 135-225-275 lbs
Performed as RX
Seth Johnson 08/28/2019 Old City CrossFit 90 on/90 off x 5 7 Push ups
14 Amer KB Swings - 53/35
7 Jumping lunges (per leg - no weight)
*Pick up where you left off at the end of each round.		 5 rounds 17 reps
Performed as RX
Seth Johnson 08/26/2019 Old City CrossFit Hang Snatch Hang Snatch 3-3-3 115-125-135 lbs
Performed as RX
Seth Johnson 08/26/2019 Old City CrossFit Romanian Deadlift Romanian Deadlift 8-8-8 185-205-315 lbs
Performed as RX
Seth Johnson 08/22/2019 Old City CrossFit Back Squat Back Squat 8-8-8 145-185-215 lbs
Performed as RX
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