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Athlete Date Sort Location Workout Name Description Results
Alicia Everton 07/03/2015 CrossFit Beo None Strength:
EMOM for 18 min
(Even) Push Jerk 2 rep
(Odd) Ring Dips 5-10

WOD:
"Diane"
21-15-9
Deadlift
HSPU
 4m 35s
Workout Scaled
Alicia Everton 07/02/2015 CrossFit Beo None 17 min AMRAP
50 call Row
50 Wall Balls
50 Shoulder 2 overhead 115/85
50 Box Jumps 24/20		 237 reps
Performed as RX
Alicia Everton 06/30/2015 CrossFit Beo None Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)

Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps

Three sets of
Single-Arm DB Row x 8 reps each
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds

WOD
100 Burpees		 08m 35s
Performed as RX
Alicia Everton 06/29/2015 CrossFit Beo None 20 mins to find max on both
Hang Clean 6x1
Hang Snatch 6 x 1
"Cindy"
20 min Amrap
5 pullups
10 pushups
15 Squats		 12 rounds 5 reps
Workout Scaled
Alicia Everton 06/25/2015 CrossFit Beo None Max Snatch (Any kind) Max 6 Mins
8 Min AMRAP
30 Double Unders
15 C2B
30 Double Unders
15 T2B
Max Snatch (Any Kind) Max 6 mins

Rest 5 Mins

Run 1 mile		 20m 00s
Performed as RX
Alicia Everton 06/19/2015 CrossFit Beo 20 Reps of Awesomeness Part 2 20 Rep Max Bench

WOD
Regional Event #2
21 Min Cap
50 Cal Row
50 Box Jump Overs
50 Deadlifts 180/120
50 Wall balls
50 Deadlifts
50 Box Jump Overs
50 Cal Row		 20m 00s
Performed as RX
Alicia Everton 06/15/2015 CrossFit Beo MAX out Baby SKILL
GO OVER THE 3 PULLS OF THE CLEAN.
TECHNIQUE WORK WITH CLEAN

PERFORMANCE
Max Squat Clean

FITNESS
Max Power Clean

WOD
9 min Cap
21 Pull-ups or Muscle Ups
15 Snatchs 165/110
9 Strict Deficit HSPU 8/4		 09m 00s
Performed as RX
Alicia Everton 06/12/2015 CrossFit Beo 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		 9m 50s
Workout Scaled
Alicia Everton 06/08/2015 CrossFit Beo UNBROKEN PERFORMANCE
Clean 1 Rep Max

FITNESS
Hang Clean 3 Rep Max

Skill:
Strict Pull-ups 3 x Max Reps
Plus
Max Holds Chin above Bar 3 x Max hold
or
Negatives 3 x 5
Plus
DB Rows 3 x 10


WOD
3 Unbroken Power Cleans 225/145
3 Bar Facing Burpee
6 Unbroken Power Cleans 205/135
6 Bar Facing Burpee
9 Unbroken Power Cleans 185/125
9 Bar Facing Burpee
12 Unbroken Power Cleans 135/95
12 Bar Facing Burpees		 07m 06s
Performed as RX
Alicia Everton 06/06/2015 CrossFit Beo TEAM UP Teams of 2 with one partner running at all times

AMRAP of 20 mins
Power Clean x 10 135/95
HRPU x 10
Run 400		 166 reps
Workout Scaled
Alicia Everton 06/05/2015 CrossFit Beo WHAT??????? PERFORMANCE
Front Squat x 5 75%, x 4 80%, x 2 88%, x 1 92-95

FITNESS
Front Squat 4 x 8

Skill:
300 Double Unders for TIme

WOD
Row 1k
50 C2B
30 Power Cleans 135/95		 13m 23s
Workout Scaled
Alicia Everton 06/04/2015 CrossFit Beo HOW FAR CAN YOU ROW PERFORMANCE
Snatch x 3 70%, x 2 75%, 2 x 2 83%, 2 x 1 90%

FITNESS
EMOM for 16 Mins
(Even) Deadlift x 5 each set gets heavier work up to the heaviest 5 Rep
(ODD) T2B x 5-10

MIDLINE
Weighted Ab Mat Situps (partner toss) 3 x 10 each

WOD
12 min Cap
20 Thrusters 105/70 20 Bar Facing Burpees
15 Thrusters 105/70 15 Bar Facing Burpees
10 Thrusters 105/70 10 Bar Facing Burpees
MAX CAL ROW with remaining time		 24 reps
Workout Scaled
Alicia Everton 06/01/2015 CrossFit Beo HOW MANY BURPEES PERFORMANCE
2 x 2 75%, 2 x 2 83%, 3 x 1 88%

FITNESS
EMOM for 16 mins
(Even) Power Clean + Push Jerk 2 + 1
(ODD) Double Unders x 15 every time you hit your feet 3 Burpees do after the strength

Midline
GHD Paddling 30/30 x 3

WOD
12 Min AMRAP
Run 400
15 Thrusters 135/95
15 Strict HSPU		 90 reps
Workout Scaled
Alicia Everton 05/29/2015 CrossFit Beo I FEEL THE GAINS PERFORMANCE
Front Squat x 5 70%, x 3 78%, 2 x 2 85%, x 8 73%
Sumo Deadlift 3 x 5

FITNESS
Bench Press 7 x 3
Dips 3 x 10

Skill
Overhead Squat

WOD
3 Rounds of
Run 400
30 KBS 53/35
Run 400
15 Ring Pushups		 24m 20s
Workout Scaled