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Athlete Date Sort Location Workout Name Description Results
Seth Johnson 04/17/2019 Old City CrossFit 10 min EMOM 6 Hand release push ups
1 Power Cleans 185/135
Rx+ - 225/155		 155 lbs
Performed as RX
Seth Johnson 04/16/2019 Old City CrossFit 24 min AMRAP 8 Wall balls - 30/20
12/7 - Bike cal
8 strict pull ups
200m Run
8 Box jumps - 30/24		 4 rounds 8 reps
Workout Scaled
Seth Johnson 04/15/2019 Old City CrossFit Back Squat Back Squat 8-8-8-8 255-255-265-265 lbs
Performed as RX
Seth Johnson 04/15/2019 Old City CrossFit Bent over rows Bent over rows 8-8-8 195-155-155 lbs
Performed as RX
Seth Johnson 04/11/2019 Old City CrossFit Front Squat Front Squat 2-2-2 225-255-275 lbs
Performed as RX
Seth Johnson 04/11/2019 Old City CrossFit 12 Min AMRAP 6 Dbl KB Clean & Jerk (5/5) - 53/35
12 Handstand push ups		 5 rounds 7 reps
Workout Scaled
Seth Johnson 04/10/2019 Old City CrossFit 4 RFT 4 RFT
20 Box jump over (24/20)
20 Amer KB swings (53/35)
400m Run
20 Toes to bar
20 KB snatch (53/35) total reps		 38m 30s
Workout Scaled
Seth Johnson 04/08/2019 Old City CrossFit Deadlift Deadlift 5-5-5 225-315-365 lbs
Performed as RX
Seth Johnson 04/08/2019 Old City CrossFit 3 RFT 3 RFT
21 Deadlifts (155/105)
15 Burpees
9 Push jerks (155/105)		 14m 10s
Workout Scaled
Seth Johnson 04/05/2019 Old City CrossFit Front Squat Front Squat 3-3-3 185-225-245 lbs
Performed as RX
Seth Johnson 04/05/2019 Old City CrossFit 4 RFT 4 RFT
20 Wall ball (unbroken) - 20/14*
100m DB Farmers carry - 50/35
10 Pistols (5/5)		 14m 56s
Workout Scaled
Seth Johnson 04/03/2019 Old City CrossFit Power Clean Power Clean 3-3-3 175-185-200(2) lbs
Performed as RX
Seth Johnson 04/03/2019 Old City CrossFit Push Jerk Push Jerk 2-2-2 165-175-185 lbs
Performed as RX
Seth Johnson 04/02/2019 Old City CrossFit Rowing Rowing 500 1m 42s
Performed as RX
Seth Johnson 04/02/2019 Old City CrossFit Deadlift Deadlift 2-2-2 365-405-455 lbs
Performed as RX
Seth Johnson 03/28/2019 Old City CrossFit Split Snatch Split Snatch 1-1-1 115-145-155 lbs
Performed as RX
Seth Johnson 03/28/2019 Old City CrossFit 3 sec pause back squat Back Squat 3sec pause 3-3-3 185-225-255 lbs
Performed as RX
Seth Johnson 03/27/2019 Old City CrossFit 4 min EMOM In 1 min, do
30 sec max call bike
30 sec dball hold at gut 100/60

-Rest 2 min minimum, more if necessary
-Repeat a total of 4 times
-Score is total cal from all 4 rounds		 47 ft
Performed as RX
Seth Johnson 03/27/2019 Old City CrossFit Deadlift Deadlift 5-5-5 225-315-365 lbs
Performed as RX
Seth Johnson 03/26/2019 Old City CrossFit Bench Press Bench Press 8-8-8 135-185-205 lbs
Performed as RX
Seth Johnson 03/26/2019 Old City CrossFit 6 RFT 6 RFT
4 Burpees
4 KB snatch - R (53/35)
4 Burpees
4 KB snatch - L (53/35)
*rest 20 sec after each round		 8m 52s
Workout Scaled
Seth Johnson 03/21/2019 Old City CrossFit Deadlift Deadlift 2-2-2 315-405-435 lbs
Performed as RX
Seth Johnson 03/21/2019 Old City CrossFit 10-9-8-7-6-5-4-3-2-1 10-9-8-7-6-5-4-3-2-1
Deadlifts - 50% of your heavy 2 from strength
3 Dips		 8m 30s
Workout Scaled
Seth Johnson 03/19/2019 Old City CrossFit 20 min AMRAP 30 Double unders
2+ Power snatch 115/75		 6 rounds 7 reps
Workout Scaled
Seth Johnson 03/15/2019 Old City CrossFit CrossFit Open 19.4 CrossFit Open 19.4 Our Version
3 rounds
10 Snatches 65/45lbs
12 Bar Facing burpees
3min Rest
3 rounds
10 Chin over bar pull-ups
12 Bar facing burpees

12min Time cap including 3min rest.
Post total reps!		 19m 15s
Workout Scaled
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