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Athlete Date Sort Location Workout Name Description Results
Seth Johnson 07/17/2019 Old City CrossFit Dumbbell Row Dumbbell Row 8-8-8 50-50-75 lbs
Performed as RX
Seth Johnson 07/16/2019 Old City CrossFit Bench Press Bench Press 5-5-5 155-205-225 lbs
Performed as RX
Seth Johnson 07/16/2019 Old City CrossFit 5 min AMRAP X2 5 min AMRAP X2
9 Box jumps 30/24
7 Toes to bar
5 DB thrusters 50/35

*rest 3 min. Repeat.		 3 rounds 3 reps
Workout Scaled
Seth Johnson 07/15/2019 CrossFit Park Ave Front Squat Front Squat 1-1-1 275-295-300 lbs
Performed as RX
Seth Johnson 07/11/2019 Old City CrossFit Max Height Box Jump Max Height Box Jump 1-1-1 34 in
Performed as RX
Seth Johnson 07/11/2019 Old City CrossFit Back Squat Back Squat 10-10-10 225-255-255 lbs
Performed as RX
Seth Johnson 07/10/2019 Old City CrossFit Front Foot Elevated Lunge + RDL + KB Press Front Foot Elevated Lunge + RDL + KB Press 10-10-10-10 35-35-35-35 lbs
Performed as RX
Seth Johnson 07/10/2019 Old City CrossFit 8 RFT Partner WOD 8 RFT (4 per person)
Dball hold - 100/60
4 Devil Press - 50/35
8 DB step over- 50/35

*one person does the DB work, while other holds dball
**Penalty for dropping the ball is 5 burpees for both members on the spot.		 9m 22s
Workout Scaled
Seth Johnson 07/08/2019 Old City CrossFit Kipping pullups Kipping pullups ME 12 reps
Performed as RX
Seth Johnson 07/08/2019 Old City CrossFit 12 min TABATA 40/20 x 12
6 Med ball cleans 20/14
9 Burpee over med ball
12 Med ball sit ups 20/14

*Work for 40 sec, rest 20 sec.
*Score is total rounds + reps. Pick up where you left off after each round.		 4 rounds 0 reps
Performed as RX
Seth Johnson 07/05/2019 Old City CrossFit Snatch Snatch 2-2
Snatch 1-1-1		 95-115 lbs
125-135-145 lbs
Performed as RX
Seth Johnson 07/05/2019 Old City CrossFit Weighted Pull-Up Weighted Pull-Up 5-5-5 2-1-1 lbs
Performed as RX
Seth Johnson 07/03/2019 Old City CrossFit 25 min AMRAP 100m Farmer's carry (2-50/35 DB)
75 Double unders
50 KB swings - 70/53
25 Push ups
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 3 rounds 50 reps
Workout Scaled
Seth Johnson 07/02/2019 Old City CrossFit Power Clean + Front Squat Power Clean + Front Squat 2-2-2 115-135-165 lbs
Performed as RX
Seth Johnson 07/02/2019 Old City CrossFit 12 min AMRAP 24 Lateral hops OTB
4 Curtis Ps
8 Dips

115/75		 3 rounds 25 reps
Workout Scaled
Seth Johnson 06/27/2019 Old City CrossFit 21-15-9 21 Hang Power Snatches
3 Wall walks
200m Run
21 Overhead Squats
3 Wall walks
200m Run
15 Hang Power Snatches
2 Wall walks
200m Run
15 Overhead Squats
2 Wall walks
200m Run
9 Hang Power Snatches
1 Wall walk
200m Run
9 Overhead Squats
1 Wall walk
200m Run

Rx- 95/65		 23m 08s
Workout Scaled
Seth Johnson 06/26/2019 Old City CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 9m 35s
Workout Scaled
Seth Johnson 06/26/2019 Old City CrossFit Deadlift Deadlift 3-3-3 265-315-405 lbs
Performed as RX
Seth Johnson 06/25/2019 Old City CrossFit 17 min EMOM 1 min each
Row - cal
Burpees
Amer. KB Swings - 53/35
Pull ups
Dball shoulder - 100/60
1 min rest
3 total rounds, score is total reps		 180 reps
Workout Scaled
Seth Johnson 06/24/2019 Old City CrossFit Back Squat Back Squat 20-20-20 185-185-185 lbs
Performed as RX
Seth Johnson 06/24/2019 Old City CrossFit Bent Over Row Bent Over Row 10-10-10 115-115-115 lbs
Performed as RX
Seth Johnson 06/21/2019 Old City CrossFit 10-9-8-7-6-5-4-3-2-1 10-9-8-7-6-5-4-3-2-1
Pull ups
Deadlifts - 225/155
Pistols (per leg)
100m run		 26m 51s
Workout Scaled
Seth Johnson 05/30/2019 Old City CrossFit Weighted Pull-Ups Weighted Pull-Ups 5-5-5
Push ups 		49 reps
Performed as RX
Seth Johnson 05/30/2019 Old City CrossFit Snatch Snatch 2-2
Snatch 1-1-1		 75-95 lbs
115-135-145 lbs
Performed as RX
Seth Johnson 05/29/2019 Old City CrossFit For Time, FT 15 Burpee over the barbell
5 Cleans
12 Burpee over the barbell
4 Clean
9 Burpee over the barbell
3 Clean
6 Burpee over the barbell
2 Clean

Rx - 185/135		 9m 33s
Workout Scaled
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