CrossFit Beo
Gym Information
Address:
4101 War Eagle Dr. Bldg B
Sioux City, Iowa
United States
Sioux City, Iowa
United States
Phone:
402-850-9444
Website:
Owner:
Members:
Workouts Posted:
TrackMyPR member since May 8, 2015 - 44 workouts posted
Saturday, July 11, 2015Class:
Everyone Warmup:
Coachs Choice Workout Name:
Oly with your partner Description:
Strength:
Hang Clean x 1 + Full Clean x 1 (Do 5 Working sets after 3 warmup sets) Snatch 6 x 2 no warmup only 6 sets Midline: GHD 3 x 20 or Weighted Ab Mat Situp 3 x 15 Partner WOD 15 Min AMRAP #1 200m Row (Pacer) #2 Box Jumps (Have to Jump) #3 Power Snatch 115/75 ***Rotate after every 200m Row is done Score is the total of Box Jumps and Power Snatchs Skill: Ring Support up top 8 x :20/:10 Ring Support Bottom 8 x :20/:10 Performed by 2 athletes
Podium
Male RX:
Female RX:
Male Scaled:
Female Scaled: 2-way Tie
262 reps
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Friday, July 10, 2015Class:
Everyone Warmup:
3 Min AMRAP 5 Wall Balls 14/10, 5 Push Ups, 5 Lunges -then- Run 200 -then- 3 Min AMRAP 5 Situps, 10 Russian Swings (35/26), 15 Jumping Jacks -then- Run 200 Workout Name:
Leg Day Description:
Strength:
Back Squat 5 Rep Max Midline: Banded Static Holds 3 x Max go for 90 on 60 off 3 Rounds Front Rack Lunge x 10 Each Leg 135/85 Pull-Ups x 20 KBS x 30 53/35 EXTRA WORK: Make Up Days (Bench, Deadlift, 2k Row) Snatch Grip Back Ext 3 x 10 Reverse Hyper 3 x 20 Performed by 3 athletes
Podium
Male RX:
Female RX:
Male Scaled:
16:27
Female Scaled:
10:16
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Thursday, July 09, 2015Class:
Everyone Warmup:
Shoulder Mobility 8 Mins Row 300m 20 PVC Pull Throughs 20 Arm Circles Forward and Backward 20 Good Mornings with Barbell 15 Burpees 15 Deadlifts with Barbell 15 Groiners each leg 10 Burpees 10 Deadlifts with Barbell 10 Air Squats Warmup with Barbell Workout Name:
Granite Games 15.4 Description:
Granite Games WOD
RX QUALIFIER WORKOUT 15.4 13 Minutes 10 Deadlifts (225/155) 5 Ring Muscle-ups 10 Deadlifts (255/175) 5 Ring Muscle-ups 10 Deadlifts (285/195) 5 Ring Muscle-ups 10 Deadlifts (315/215) 5 Ring Muscle-ups 10 Deadlifts (345/235) 5 Ring Muscle-ups 10 Deadlifts (375/255) MAX Ring Muscle-ups SCALED13 Minute AMRAP 10 Deadlifts (165/105) 3 Pull-ups 10 Deadlifts (185/125) 6 Pull-ups 10 Deadlifts (205/145) 9 Pull-ups 10 Deadlifts (225/165) 12 Pull-ups 10 Deadlifts (245/185) 15 Pull-ups 10 Deadlifts (265/205) MAX Pull-ups REST 7 Mins Then ROW 2K Performed by 8 athletes
Podium
Male RX:
33 reps
Female RX:
Male Scaled:
76 reps
Female Scaled:
122 reps
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