Seth Johnson

Hometown:
FALLS CHURCH, VA
Gym:
Old City CrossFit
Gender:
Male
Age:
50
Height:
5' 7"
Weight:
--

April 12, 2017

Performed at: Old City CrossFit
Workout Name: FT
Description: For time
21 Jerks
9 Toes to bar
15 Jerks
15 Toes to bar
9 Jerks
21 Toes to bar

Rx 135/95
Results: 9m 05s
Workout scaled
Modifications at: 105#

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20 Amer KB swings (53/35)
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4 KB snatch - L (53/35)
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03/13/2019 3 RFT 3 RFT

15 Power snatch 95/65
15 V-ups
15 Thrusters 95/65		 14m 15s
Workout Scaled
02/26/2019 Deadlift Deadlift 3-3-3 225-315-385 lbs
Performed as RX
02/14/2019 Deadlift Deadlift 8-8-8 225-275-325 lbs
Performed as RX
02/14/2019 For time, FT 100 KB swings 70/53
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Workout Scaled
02/08/2019 Deadlift Deadlift 1-1-1 315-405-455 lbs
Performed as RX
02/06/2019 6 RFT 6 RFT
2 Turkish Get-ups 53/35 (1/1)
12 Sit ups (no GHD scale)		 10m 25s
Workout Scaled
02/01/2019 For Time, FT For time
60 Double unders
15 Hang power snatch 95/65
60 Double unders
15 Overhead squat 95/65
60 Double unders
15 Power snatch 95/65
60 Double unders
15 Snatch 95/65		 13m 30s
Workout Scaled
01/25/2019 5 RFT 5 RFT
15 KB Swings 70/53
10 Box step ups 20 70/53
5 Strict Dips		 12m 58s
Workout Scaled
01/22/2019 For Time, FT 50 Push press 135/95
^15 air squats every time you rest anywhere but overhead, includes putting the bar down, or do something other than a push press, ie jerk		 7m 20s
Workout Scaled
01/17/2019 Romanian Deadlift, RDL Romanian Deadlift 8-8-8 205-235-255 lbs
Performed as RX
01/15/2019 Snatch grip deadlift Snatch grip deadlift 3-3-3 165-195-200 lbs
Performed as RX
01/11/2019 For time, FT Weighted wall sit 45/35 plate 1m 11s
Performed as RX
01/09/2019 Deadlift Deadlift 2-2-2 230-320-410(1) lbs
Performed as RX
01/09/2019 3 RFT 21 Lateral hops over the barbell (2=1)
15 Deadlifts 135/95
9 Hang cleans 135/95		 10m 10s
Workout Scaled
01/04/2019 Snatch Grip Deadlift Snatch Grip Deadlift 3-3-3 135-225-275 lbs
Performed as RX
01/02/2019 5 RFT 12 Burpees
12 DB Snatch 50/35
12 Forward stepping lunges 50/35		 14m 35s
Workout Scaled
12/13/2018 Romanian Deadlift, RDL Romanian Deadlift 8-8-8 145-235-285 lbs
Performed as RX
12/11/2018 Deadlift Deadlift 3-3-3 315-365-385 lbs
Performed as RX
12/11/2018 3 RFT 3 RFT
400m run
5 Curtis P 115/75		 13m 41s
Workout Scaled
12/06/2018 Deadlift Deadlift 5-5-5 225-315-365 lbs
Performed as RX
11/30/2018 For Time, FT 50 Air Squats
5 Clean & Jerks 225/155
40 Air Squats
4 Clean & Jerks 225/155
30 Air Squats
3 Clean & Jerks 225/155
20 Air Squats
2 Clean & Jerks 225/155
10 Air Squats
1 Clean & Jerk 225/155		 14m 29s
Workout Scaled
11/21/2018 For Time, FT 5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Then, 4 Rounds of:
8 Handstand Push-Ups
15 Kettlebell Swings 53/35

Then, 3 Rounds of:
15 Box Jumps 24/20
15 Knees-to-Elbows

Then, 2 rounds of:
20 Wall-Balls 20/14
30 Sit-Ups

Then, 1 Round of:
50 Burpees		 38m 33s
Workout Scaled
11/16/2018 5 RFT 5 Handstand push ups (HSPU)
10 Cleans (155/105)		 16m 20s
Workout Scaled
11/14/2018 For time, FT 100 KB snatches 53/35
 98 reps
Workout Scaled
11/13/2018 Deadlift Deadlift 5-5-5 225-315-345 lbs
Performed as RX
11/09/2018 Deadlift Deadlift 5-5-5 225-275-325 lbs
Performed as RX
11/09/2018 5 RFT 7 Sumo deadlift high pull 115/75
7 Thrusters 115/75		 8m 38s
Workout Scaled
11/08/2018 4 RFT Run 200m
10 Push ups, with hands on handles 50/35
20 Renegade rows 50/35 (total)		 10m 58s
Workout Scaled
10/31/2018 Deadlift Deadlift 1-1-1 355-405-460 lbs
Performed as RX
10/24/2018 5 RFT RFT
5 KB Swing R
5 KB cleans R
5 KB jerks R
5 KB swing L
5 KB cleans L
5 KB jerks L
10 Burpees		 170 reps
Performed as RX
10/02/2018 For time, FT 400m run
21 Power snatch - 115/85
400m run
15 Hang power snatch - 115/85
400m run
9 Squat snatch - 115/85		 16m 30s
Workout Scaled
09/26/2018 4 RFT 20 Lateral hops
15 Hang power clean 115/75
10 S2OH 115/75		 15m 00s
Performed as RX
09/18/2018 5 RFT 400m Run
10 Cleans 155/105
20 Push ups		 30m 00s
Workout Scaled
09/17/2018 For Time, FT 30 Man makers 45/30 10m 00s
Workout Scaled
09/13/2018 4 RFT 4 rounds of
4 Bear complex 95/65
8 burpees
1m rest		 9m 22s
Performed as RX
09/06/2018 For Time, FT 50 Dball shoulder 100/60 4m 58s
Performed as RX
09/05/2018 2 RFT 50 Air squats
30 Amer KB Swings 53/35
20 Box jump 30/24
10 C2B pull ups		 12m 22s
Workout Scaled
08/23/2018 For Time, FT 50 Double unders
5 DB hang clusters - 50/35
40 Double unders
5 DB hang clusters
30 Double unders
5 DB hang clusters
20 DU
5 DB hang clusters
10 DU
5 DB hang clusters
 7m 31s
Workout Scaled
08/09/2018 5 RFT 9 Deadlifts - 155/105
6 Power cleans 155/105
3 Thrusters - 155/105
 11m 59s
Workout Scaled
07/31/2018 4 RFT 6 Dips
12 Hang power clean 50-65% of RDL weight
24 air squats

*15 min cap		 8m 10s
Performed as RX
07/26/2018 Deadlift Deadlift 5-5-5 135-185-215 lbs
Performed as RX
07/20/2018 Romanian Deadlift, RDL Romanian Deadlifts (RDL) 8-8-8 185-215-235 lbs
Performed as RX
07/19/2018 6 RFT 10 Shoulder to overhead 135/95
8 Front rack lunges 135/95 (4R/4L)
6 Toes to bar
1 min rest between rounds		 14m 41s
Workout Scaled
07/11/2018 For time, FT 1-2-3-4-5-6-7-8-9-10
Front squat 115/75
Burpees OTB
**12 min time cap**		 12m 00s
Workout Scaled
07/10/2018 4 RFT Bike 15/12 calories
15 Power snatch 95/65
12 Overhead squats 95/65
9 C2B Pull ups

Rx+ 135/95		 25m 15s
Workout Scaled
07/03/2018 Deadlift Deadlift 5-5-5 275-275-275 lbs
Performed as RX
07/03/2018 For time, FT 400m farmers carry 50/35
400m run		 9m 18s
Workout Scaled
06/29/2018 Deadlift Deadlift 1-1-1 405-440-450 lbs
Performed as RX
06/28/2018 Romanian Deadlift, RDL Romanian Deadlift (RDL) 5-5-5 225-255-275 lbs
Performed as RX
06/28/2018 For time, FT For time
21 15 9
Burpees
Pull Ups
*rest 3 mins*
15 9 6
Burpees
Pull Ups
*Rest 2 mins*
9 6- 3
Burpees
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Workout Scaled
06/27/2018 6 RFT 6 RFT (each each person does 3 rounds)
3 Wall walks
6 Sumo deadlift high pull (115/75)
9 Thrusters (115/75)
*One person works while the other rests.		 11m 40s
Performed as RX
06/21/2018 For Time, FT 25 Burpees
25 Deadlifts (245/155)
25 Burpees to a plate
25 Power cleans (155/105)
25 Burpee over the bar
25 Hang power cleans (125/85)
25 Double push up burpee
25 Front squats (95/65)		 27m 08s
Workout Scaled
06/20/2018 3 RFT 3 RFT
5 Man makers 50/35
10 Box jumps over 24/20 (1=1)
*1 min rest between rounds		 8m 23s
Workout Scaled
06/12/2018 Deadlift Deadlift 2-2-2
Deadlift 3-3-3		 315-405-425 lbs
335-335-335 lbs
Performed as RX
06/08/2018 5 RFT 5 RFT:
10 Power Snatch (75/55)
Short Lap		 17m 47s
Performed as RX
06/07/2018 3 RFT 3 RFT
200 Double unders
15 Handstand push ups
10 DB Curtis P 45/30		 27m 57s
Workout Scaled
06/06/2018 Deadlift Deadlift 2-2-2
Deadlift 3-3-3		 315-385-405 lbs
335-335-335 lbs
Performed as RX
06/05/2018 4 RFT 4 RFT
20 Push press 95/65
15 Power cleans 95/65
10 Jumping lunges (total)
200m run		 19m 47s
Performed as RX
05/31/2018 Deadlift Deadlift 2-2-2
Deadlift 3-3-3		 315-345-365 lbs
315-315-315 lbs
Performed as RX
05/30/2018 Romanian Deadlift, RDL Romanian deadlifts 5-5-5 225-255-275 lbs
Performed as RX
05/25/2018 Deadlift Deadlift 3-3-3-3-3-3
 365-365-365-315-315-315 lbs
Performed as RX
05/23/2018 4 RFT 4 RFT
10 Overhead squats (115/75)
10 Toes to bar		 9m 42s
Workout Scaled
05/22/2018 3 RFT 3 Rounds
Run 800
30 Squat Cleans (135/95)
30 Burpees

*45 min time cap		 45m 00s
Workout Scaled
05/10/2018 4 RFT 4 Rounds
5 Squat Snatch (115/75)
10 Pull ups
15 Broad Jumps Plate 2 Plate		 11m 03s
Workout Scaled
05/01/2018 5 RFT Modified DT
5 Rounds
12 Deadlifts (135/95)
9 Hang Power Cleans
6 Shoulder to overhead

*Rest 1 min between rounds		 14m 03s
Workout Scaled
04/27/2018 For Time, FT Run 400, then (Clock starts with run)

For time:
30 overhead walking lunges
30 knees-to-elbows
30 Ab mat sit-ups
30-cal. row
30 Ab mat sit-ups
30 knees-to-elbows
30 overhead walking lunges

With a plate: 45/25		 20m 20s
Workout Scaled
04/26/2018 Deadlift Deadlift 2-2 335-335 lbs
Performed as RX
04/26/2018 Deadlift Deadlift 3-3-3-3-3-3-3-3 255-255-255-255-255-255-255-255 lbs
Performed as RX
04/25/2018 Romanian Deadlift, RDL Romanian Deadlift 8-8-8 225-245-265 lbs
Performed as RX
04/25/2018 4 RFT 4 RFT
100m Farmers Carry (50/35)
50 Double unders
15 Deficit Push ups (On dumbbells)		 12m 41s
Workout Scaled
04/04/2018 5 RFT 5 Rounds for Time:
30 KB Swings (70/53)
30 Push ups
30 Sit Ups (20 GHDs)

Time Cap: 35 Min		 26m 15s
Workout Scaled
03/28/2018 8 RFT 8 RFT
4 Dball shoulder 2/side 100/60
4 Box jumps 30/24

^8 min time cap		 7m 11s
Workout Scaled
03/22/2018 3 RFT 3 RFT
2 Wall walk
20 Sit up (or 15 GHD)
20 KB Swings 70/53
200m run		 10m 06s
Workout Scaled
03/21/2018 Snatch Grip Deadlift Snatch Grip Deadlift 3-3-3 95-125-145 lbs
Performed as RX
03/19/2018 3 RFT 3 RFT of
400m run, then
3 rounds of
12 Deadlifts
9 Hang power cleans
6 Push jerks
Rx 155/105		 30m 31s
Workout Scaled
03/08/2018 For Time, FT For time
30 Dball shoulder/cleans 100/60		 2m 50s
Workout Scaled
03/05/2018 4 RFT 4 RFT
7 Burpees
7 Toes to bar
7 DB cluster 50/35		 8m 40s
Workout Scaled
02/27/2018 8 RFT Cash in
400m run w/ plate
then..

8 RFT
8 Burpee to plate
8 Plate ground to overhead (G2OH)
8 OH Lunges 2=1
8 Russ twists 2=1

then..
Cash out
400m run w/ plate
Rx 45/25		 35m 13s
Workout Scaled
01/25/2018 4 RFT 4 RFT
10 Handstand push up (Rx+ strict)
8 Dbl KB swings 53/35
6 Dbl KB squats 53/35
4 Dbl KB shoulder to overhead 53/35		 7m 55s
Workout Scaled
01/23/2018 Deadlift Deadlift 3-3-3-3-3 135-225-275-305-325 lbs
Performed as RX
01/12/2018 Deadlift Deadlift 5-5-5-5-5 205-235-255-285-305 lbs
Performed as RX
12/28/2017 3 RFT 3 RFT
12 Cleans 135/95
12 Broad jumps (plate->plate of your barbell)
120 Single unders		 15m 20s
Workout Scaled
12/22/2017 Deadlift Deadlift 3-3-3-3-3 225-275-305-305-305 lbs
Performed as RX
12/15/2017 Deadlift Deadlift 3-3
Deadlift 15		 305-295 lbs
285 lbs
Performed as RX
12/14/2017 Deadlift Deadlift 5-5-5-5-5 135-225-315-315-315 lbs
Performed as RX
12/12/2017 4 RFT 4 RFT
5 Man makers 50/35
25 Ab mat sit ups (15 GHD)		 15m 10s
Workout Scaled
12/01/2017 5 RFT 5 RFT
10 Dball shoulders (100/60)
10 Box jumps 30/24		 12m 05s
Workout Scaled
11/21/2017 4 RFT 4 RFT
5 Curtis P 115/75
15 Buprees
30 KB Swings 70/53
60 Double unders

*35 min time cap*		 32m 00s
Workout Scaled
11/14/2017 6 RFT 6 rounds of
15 sec Dbl KB hold by side 53/35
15 sec Dbl KB hold in rack pos
15 sec Dbl KB hold overhead
15 sec rest

Right into
6 RFT (10 min time cap)^^
5 Double KB jerks 53/35
10 Box jump overs 24/20 (1=1)		 13m 47s
Workout Scaled
11/10/2017 4 RFT 4 RFT
8 Hang squat cleans
8 Jerks
2 Wall walks

Rx 135/95		 14m 25s
Workout Scaled
10/31/2017 5 RFT 5 Rounds for Time
35 Double unders
30 KB Swings (53/35)
25 Sit Ups (Rx+ GHD)
20 Toes to bar		 29m 50s
Workout Scaled
10/27/2017 For Time, FT For time
50 Wall Ball (20/14)
15 Cleans (135/95)
50 Wall Balls
10 Cleans (185/135)
50 Wall Balls
5 Cleans (225/155)		 27m 45s
Workout Scaled
10/18/2017 Deadlift Deadlift 6-6
Deadlift 4-4
Deadlift 2		 280-325 lbs
0-0 lbs
0 lbs
Performed as RX
10/16/2017 7 RFT 7 Rounds for time
10 Wall Balls (20/14)
10 Pushups
10 D-Balls to Shoulder (100/60)		 22m 14s
Workout Scaled
10/11/2017 5 RFT 5 RFT
20 KB Swings (53/35)
20 Single KB Clean and Jerks (20 total switch arms every 5 reps)
500m row		 32m 25s
Workout Scaled
10/06/2017 Partner WOD FT Partner WOD: For Time
Teams of Two, One person working at a time complete;
60 Calorie Row
60 Anchored Sit-Up Wall Balls 14/20
60 Thrusters 75/115
60 Anchored Sit-Up Wall Balls
60 Calorie Row		 19m 25s
Workout Scaled
10/02/2017 Deadlift Deadlift 8
Deadlift 6
Deadlift 4-4
 275 lbs
295(4) lbs
325-0 lbs
Performed as RX
09/28/2017 4 RFT 4 RFT
10 DB Thrusters (50/35)
20 DB Snatches alt arms (50/35)
50 Double Unders
200m Farmers Carry (50/35)		 35m 42s
Workout Scaled
09/15/2017 Deadlift Deadlift 6-6
Deadlift 3
Deadlift 2-2		 295-345 lbs
375 lbs
405-405 lbs
Performed as RX
09/08/2017 4 RFT 4 Rounds
25 Push Press (95/65)
Row 50 Cal or Bike 30 cals
100 Double unders

30 Min Time Cap

**This is another grinder, but not a fast grinder like Thursdays workout. This one will take some pacing not only on the push press, but on the bike/rower, and double unders. Were also trying to find a bike/row equivalent in calories for workouts like this when we use both. Key here is staying relaxed, stay aerobic, and keep your arms/shoulders loose from movement to movement.		 30m 00s
Workout Scaled
09/01/2017 5 RFT 5 RFT
5 DB G2OH R
5 DB OH Lunges
5 DB G2OH L
5 DB OH Lunges
10 Pistols (5/5)

Rx 50/35

**The core work from from yesterday is really going to come into play here in both the strength and the workout. I want you to pay particular attention to your weaker side for both the ground to overhead (G2OH) and lunges with the weight overhead. Theres a tendency to lean to the side to help support the weight, but I want you to fight that. One of the main functions of the core is to prevent lateral flexion aka leaning under load. So brace brace brace that core and punch that DB into the ceiling.		 12m 43s
Workout Scaled
08/30/2017 Deadlift Deadlift 5
Deadlift 3
Deadlift 2-2
Deadlift 1-1		 255 lbs
285 lbs
315-345 lbs
365-375 lbs
Performed as RX
08/30/2017 For time, FT For time
12-10-8-6-4-2
KB clean 70/53
Burpees
Step ups 20 70/53

*Single KB, total reps		 12m 42s
Workout Scaled
08/29/2017 4 RFT 4 RFT
12 Toes to bar
9 KB Snatches per arm 53/35
6 Handstand push ups (HSPU)

**Looking at the snatches here and building off of yesterdays workout, were looking to go 9 one arm, then switching to 9 on the other. I hear a lot of chatter about KB snatches hurting the forearms. Well, yeah, cuz you have a steel ball resting on it. Kinda like your hands get sore or sometimes ripped from pull ups because your hands is wrapped and moving around a steel pipe. Not gonna flat out say get used to it (okay I did) but BE AGGRESSIVE at the top and when pulling it back down, and that will help lessen the pain.		 12m 19s
Workout Scaled
08/25/2017 For Time, FT, walking lunges, run, KB Thrusters For time
100 Walking lunges
400m run
50 Single arm KB Thrusters (total) 70/53		 11m 26s
Workout Scaled
08/15/2017 6 RFT For time:
1 round of:
100 Double-unders
50 KB Swings Amer.
25 Burpees
Then, 2 rounds of:
60 Double-unders
30 KB Goblet squats
15 T2B
Then, 3 rounds of:
40 Double-unders
20 KB jerk (10/10)
10 C2B Pull ups

*Rx 53/35
**35 min time cap**		 33m 44s
Workout Scaled
08/07/2017 10 RFT 10 rounds for time of:
7 Sumo deadlift high pull 135/95
7 Front squats 135/95
7 Push jerks 135/95		 31m 00s
Workout Scaled
08/01/2017 6 RFT 10 C2B Pull ups
10 D-ball Shouldering 100/60		 16m 30s
Workout Scaled
07/28/2017 Deadlift Deadlift 8
Deadlift 6
Deadlift 4
Deadlift 4		 225 lbs
255 lbs
295 lbs
325 lbs
Performed as RX
07/20/2017 Deadlift Deadlift 8
Deadlift 6
Deadlift 4-4
Deadlift 2		 135 lbs
205 lbs
255-255 lbs
305 lbs
Performed as RX
07/12/2017 Deadlift Deadlift 8
Deadlift 6
Deadlift 4-4
Deadlift 4-4		 280 lbs
305 lbs
335-335 lbs
0-0 lbs
Performed as RX
07/11/2017 4 RFT 4 RFT
12 Over plate burpees
8 Plate G2OH 45/25		 7m 29s
Performed as RX
06/26/2017 Deadlift Deadlift 5-5-5-5-5
 135-225-255-275-295 lbs
Performed as RX
06/26/2017 10 RFT 10 RFT
2 TGU (1/side) 53/35
5(.5) burpees

*12 min time cap		 8 rounds 0 reps
Workout Scaled
06/21/2017 For time, FT For time
30 Man makers 50/35		 13m 50s
Workout Scaled
06/20/2017 4 RFT 4 RFT
12 Knees to elbow
9 Box jump over 24/20*
6 Squat snatch 95/65

*over/back = 1		 15m 50s
Workout Scaled
06/14/2017 10 RFT 10 RFT
100m run
3 Hang power cleans 135/95
6 Lunges 135/95 (3/3)
9 Box jumps (24/20)		 26m 57s
Workout Scaled
06/05/2017 3 RFT 3 RFT:
15 DB Front Squats (50/35)
10 DB Push Presses
5 DB Burpee deadlifts		 6m 57s
Performed as RX
05/25/2017 Deadlift Deadlift 3-3-3-3-3
Deadlift 2-2-2		 315-315-315-315-315 lbs
345-345-345 lbs
Performed as RX
05/24/2017 4 RFT 4 RFT
15 Box Jumps (24/20)
25 Push Press (75/55)
50 DUs		 18m 45s
Workout Scaled
05/17/2017 Deadlift Deadlift 8-8
Deadlift 6-6-6		 200-200 lbs
224-224-224 lbs
Performed as RX
05/16/2017 4 RFT 4 Rounds for time
10 Turkish Get Ups (53/35)
20 Box Jumps (24/20)
Run 400m		 33m 17s
Workout Scaled
05/10/2017 5 RFT 5 Rounds
11 Deadlifts (80% Body Weight)
Sprint 200m		 7m 42s
Performed as RX
05/09/2017 Deadlift Deadlift 5-5-5
Deadlift 3-3		 315-315-315 lbs
325-325 lbs
lbs
Performed as RX
05/09/2017 6 RFT 6 Rounds
10 SDHPs (95/65)
10 Rings Dips		 7m 37s
Workout Scaled
05/08/2017 4 RFT 4 RFT
50 Wall Balls
30 KBS (70/53)
20 Pullups		 40m 00s
Workout Scaled
05/04/2017 Filthy Fifty 50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders		 30m 37s
Workout Scaled
05/03/2017 5 RFT 5 Rounds for time
5 Thrusters (135/95)
10 Power Cleans (135/95)		 11m 47s
Workout Scaled
04/27/2017 3 RFT 3 rounds
50 Double unders
15 Box Jumps (24/20)
10 Power Snatches (95/65)		 11m 27s
Workout Scaled
04/26/2017 5 RFT For Time:
5 Rounds
Run 400
21 Deadlifts (185/135)		 23m 50s
Workout Scaled
04/19/2017 3 RFT 3 Rounds of:
20 Pullups
30 Push Ups
40 Sit Ups
50 Squats		 21m 38s
Workout Scaled
04/17/2017 3 RFT For Time:
3 Rounds
25 OH Walking Lunges (45/25-plate)
15 Burpees
10 Pullups		 11m 00s
Workout Scaled
04/13/2017 3 RFT 3RFT
800m run
30 KB swings 70/53
30 Pull ups		 30m 03s
Workout Scaled
04/12/2017 FT For time
21 Jerks
9 Toes to bar
15 Jerks
15 Toes to bar
9 Jerks
21 Toes to bar

Rx 135/95		 9m 05s
Workout Scaled
04/11/2017 4 RFT 4 RFT
10 Box jump overs (total)
15 unbroken wall balls** (20/14#)
1mRest bwtn rounds

+

10 burpees

**(10 burpees for every broken wall ball section)		 10m 01s
Workout Scaled
04/06/2017 Deadlift Deadlift 8-8-8-8 255-255-275-275 lbs
Performed as RX
03/30/2017 3 RFT 3 RFT
15 Push ups
15 Power snatch 95/65
200m Farmers carry 45/30		 16m 56s
Performed as RX
03/20/2017 10 RFT 10RFT
7 C2B pull ups
9 Burpees
11 Wall ball

*30 min time cap*		 30m 00s
Workout Scaled
02/23/2017 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
02/14/2017 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
02/10/2017 Deadlift Deadlift 3-3-3-3-3 340-340-340-340-340 lbs
Performed as RX