Seth Johnson

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

May 23, 2019

Performed at: Old City CrossFit
Workout Name: For Time, FT
Description: Cash in - 400m med ball run
21-18-15-12-9-6-3
KB Swings - 70/53
Box jumps - 24/20
Med ball sit ups - 20/14
Cash out - 400m med ball run - 20/14
Results: 24m 25s
Workout scaled
Modifications at: 20" box
53# KB
20# med ball

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30 Box jumps (24/20)
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10 Turkish Get-Ups (53/35)
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15 Box jumps (24/20)
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03/09/2020 For Time, FT 42 Sit ups
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15 DB Thrusters
18 Sit up
9 DB thruster
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09/10/2019 For Time, FT Cash in: 400m run

30-20-10
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15-10-5

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05/29/2019 For Time, FT 15 Burpee over the barbell
5 Cleans
12 Burpee over the barbell
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9 Burpee over the barbell
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Rx - 185/135		 9m 33s
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05/23/2019 For Time, FT Cash in - 400m med ball run
21-18-15-12-9-6-3
KB Swings - 70/53
Box jumps - 24/20
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Cash out - 400m med ball run - 20/14		 24m 25s
Workout Scaled
05/07/2019 For Time, FT 400m run
30-20-10
Wall ball - 20/14
Box jumps - 24/20
400m run		 17m 00s
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02/14/2019 For time, FT 100 KB swings 70/53
400m run		 7m 01s
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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
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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
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01/11/2019 For time, FT Weighted wall sit 45/35 plate 1m 11s
Performed as RX
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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
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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
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11/14/2018 For time, FT 100 KB snatches 53/35
 98 reps
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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
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09/17/2018 For Time, FT 30 Man makers 45/30 10m 00s
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09/06/2018 For Time, FT 50 Dball shoulder 100/60 4m 58s
Performed as RX
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
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07/11/2018 For time, FT 1-2-3-4-5-6-7-8-9-10
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Burpees OTB
**12 min time cap**		 12m 00s
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07/03/2018 For time, FT 400m farmers carry 50/35
400m run		 9m 18s
Workout Scaled
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
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Pull Ups		 19m 49s
Workout Scaled
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
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
03/08/2018 For Time, FT For time
30 Dball shoulder/cleans 100/60		 2m 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
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
08/25/2017 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
06/21/2017 For time, FT For time
30 Man makers 50/35		 13m 50s
Workout Scaled