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Athlete Date Sort Location Workout Name Description Results
Seth Johnson 08/22/2019 Old City CrossFit 4 RFT 12 Push ups
8 Dball squat cleans (100/60)		 7m 22s
Performed as RX
Seth Johnson 08/21/2019 Old City CrossFit Jackie 1000 meter row
45 pound Thruster, 50 reps
30 pull-ups		 11m 19s
Workout Scaled
Seth Johnson 08/20/2019 Old City CrossFit Deadlift Deadlift 5-5-5 225-315-405 lbs
Performed as RX
Seth Johnson 08/20/2019 Old City CrossFit Weighted Dip Weighted Dip 5-5-5 4-9-13 lbs
Performed as RX
Seth Johnson 08/16/2019 Old City CrossFit Deadlift Deadlift 5-5-5 225-315-385 lbs
Performed as RX
Seth Johnson 08/16/2019 Old City CrossFit 3 RFC In 1 min, do
20 sec dball hold - 100/60 *I'm being nice and giving you 10 sec to transition to the bike*
30 sec bike - max cals

Rest ~2 min, repeat 2 more times.
Top score is the round with the FEWEST calories.		 11 reps
Performed as RX
Seth Johnson 08/08/2019 Old City CrossFit Back Squat Back Squat 8-8-8 185-235-265 lbs
Performed as RX
Seth Johnson 08/08/2019 Old City CrossFit 12 min AMRAP 7 Box jumps (30/24)
14 KB Swings (70/53)		 8 rounds 0 reps
Workout Scaled
Seth Johnson 08/07/2019 Old City CrossFit 4 RFT 25 Deadlifts - 135/95
25 Push jerks - 135/95
25 Pull ups

*30 min cap

Rx+-155/105		 29m 37s
Workout Scaled
Seth Johnson 08/06/2019 Old City CrossFit Wall Ball Wall Ball 1-1-1 30-40-50 lbs
Performed as RX
Seth Johnson 08/06/2019 Old City CrossFit 8 min EMOM 2 wall balls 40 lbs
Performed as RX
Seth Johnson 08/06/2019 Old City CrossFit 3 RFT Cash in 400m run w/ med ball (20/14)
3 RFT
10 dball shoulders (5/5) - 100/60
15 V ups
20 Wall ball (20/14)		 14m 37s
Workout Scaled
Seth Johnson 08/02/2019 Old City CrossFit Elizabeth 21-15-9 reps of:
Clean 135 pounds
Ring dips		 10m 20s
Workout Scaled
Seth Johnson 08/01/2019 Old City CrossFit 5 Press + ME Push Press 5 Press + ME Push Press 1-1-1 115-115-115 lbs
Performed as RX
Seth Johnson 08/01/2019 Old City CrossFit 3 RFT 15 Wall ball - 30/20
12 Box jump - 30/24
9 C2B Pull up		 8m 15s
Workout Scaled
Seth Johnson 07/31/2019 Old City CrossFit Back Squat Back Squat 8-8-8 135-225-275 lbs
Performed as RX
Seth Johnson 07/31/2019 Old City CrossFit 16 min E2MOM In 2 min, do
250m row
Max KB Swings (70/53)
Rest 2 min.

*Repeat 3 more times. Score is total number of swings from all 4 rounds		 90 reps
Performed as RX
Seth Johnson 07/25/2019 Old City CrossFit Assault Bike 20 sec None 16 m
Performed as RX
Seth Johnson 07/25/2019 Old City CrossFit Deadlift Deadlift 1-1-1 405-455-465 lbs
Performed as RX
Seth Johnson 07/23/2019 Old City CrossFit Death by Back Squat With a continuously running clock do one squat the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.		 225 lbs
Performed as RX
Seth Johnson 07/23/2019 Old City CrossFit Yates Row 15-15-15 115-135-145 lbs
Performed as RX
Seth Johnson 07/22/2019 Old City CrossFit 8 RFT 10 Jumping lunges
8 DB snatches
6 DB overhead squats


50/35#		 13m 15s
Workout Scaled
Seth Johnson 07/19/2019 Old City CrossFit Front Squat Front Squat 1-1-1-1-1 135-185-225-275-300 lbs
Performed as RX
Seth Johnson 07/19/2019 Old City CrossFit 4 RFT 30 Double unders
20 KB Swings 70/53 (Amer or Rus)
10 Goblet squats 70/53		 8m 49s
Workout Scaled
Seth Johnson 07/17/2019 Old City CrossFit Clean And Jerk Clean And Jerk 1-1-1-1-1 115-135-155-185-205f lbs
Performed as RX
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