Ben Penning

Hometown:
Unknown
Gym:
CrossFit Beo
Gender:
Male
Age:
37
Height:
6' 2"
Weight:
215 lbs

CrossFit Beo

Members:
100
Workouts Posted:
44
Address:
4101 War Eagle Dr. Bldg B
Sioux City, Iowa
United States

Personal Records

Metcon
Fran:
7:02
Grace:
3:44
Helen:
12:06
Cindy:
13 + 16 reps
FGB:
--
Strength
Squat:
265 lbs
Deadlift:
345 lbs
Clean:
205 lbs
Snatch:
105 lbs
Jerk:
-- lbs
Distance
Run 400m:
--:--
Run 5km:
--:--
Row 500m:
1:34
Row 2km:
6:56
Swim 500m:
--:--
View All PRs

TrackMyPR member since May 18, 2015   -   23 workouts logged

Date Name Description Results
07/10/2015 Leg Day 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		 16m 27s
Workout Scaled
07/06/2015 Danica Craig Last WOD Strength:
Deadlift 5 Rep Max

Midline:
Banded Plank Holds 3 x 1 min

WOD
15 Min AMRAP
Power Cleans x 10 135/95
Double Unders x 20
Burpees x 10
Double Unders x 20
 254 reps
Workout Scaled
06/23/2015 WOD #1
5 Sets of Max Reps
30 Secs of Max Muscle Ups or Pull-ups or Bar Pulls
Rest 30 secs
30 Secs of Max Push Ups Banded is RX
Rest 30 Secs
30 Secs of Max T2B
Rest 30 Secs
SCORED WOD

Wod #2
Row 50 Cal
50 KBS 70/53
Run 800		 123 reps
Performed as RX
06/13/2015 Team Bear Teams of Alt. to Complete Rds
4 Rounds
Run 400
10 Bear Complex
DL+ HPC+ Front Squat+Push Press 115/75		 34m 04s
Performed as RX
06/12/2015 Fran :) PERFORMANCE
Hang Clean Find a 1 Rep Max

FITNESS
Bench Press Find a 1 Rep Max

WOD
"Fran"
21-15-9
Thrusters 95/65
Pull-ups

Russian Swings 3 x 25
GHD Sit ups 3 x 20 or Ab Mat Situps 3 x 25		 7m 42s
Performed as RX