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Barry Stites 07/06/2015 CrossFit Beo 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
 280 reps
Performed as RX
Barry Stites 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		 18 rounds 5 reps
Performed as RX
Barry Stites 06/26/2015 CrossFit Beo None Every 8 Mins for 40 Mins
Run 800
C2B x 12
Strict HSPU x 12 or L-Seated DB and Barbell Press		 2415 reps
Workout Scaled
Barry Stites 06/23/2015 CrossFit Beo None 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		 128 reps
Performed as RX
Barry Stites 06/17/2015 CrossFit Beo Skill Work Wednesday Skill:
1.... Progressions for Pushups
then:
3 Sets of Max Effort of whatever progression you are at. Rest 1 Min Between Sets
2.... Progressions for HSPU
3 sets of Max effort of whatever progression you are at. Rest 1 Min Between sets
3.... Progressions for Ring Dips
3 Sets of Max effort of whatever progression you are at. Rest 1 Min Between Sets

Midline:
4 Months or More CrossFit If coach thinks they are ready of
GHD Sit-ups 3 x 20
Less the the 4 months CrossFit no matter what
3 x 30 weighted or non weighted ab Mat situps

WOD:
Partner Workout
Double Karen 300 WallBalls for Time
*** wallball can't touch the groud each time it does you both have 15 Burpees
 12m 54s
Performed as RX
Barry Stites 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		 05m 55s
Performed as RX
Barry Stites 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		 05m 11s
Workout Scaled
Barry Stites 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		 35 reps
Performed as RX
Barry Stites 06/02/2015 CrossFit Beo MAX EFFORT BABY PERFORMANCE
Back Squat x 5 75%, x 4 80%, x 2 88%, x 1 92-95%

FITNESS
Back Squat 4 x 8

WOD
4 Rounds
1 Min Max Power Clean & Push Jerk 60% of 1 RM Power Clean
1 Min Rest
1 Min Bar Muscle Up
1 MIn Rest		 47 reps
Performed as RX
Barry Stites 05/28/2015 CrossFit Beo Burp your 800 PERFORMANCE
Snatch x 3 65%, x 2 70%, 2 x 2 78%, 2 x 1 83%

FITNESS
Split Jerk 8 x 1
Internal and External Band Work

Midline
L-Sits

WOD
3 Rounds of
Run 800
30 Burpees to Plate		 20m 27s
Performed as RX
Barry Stites 05/26/2015 CrossFit Beo No Rack AMRAP PERFORMANCE
Clean 3 x 2 70%, 2 x 2 78%, 3 x 1 83%
Jerk 4 x 1

FITNESS
Power Clean 3 Rep Max
RDL's 3 x 10

Skill
Front Squat

WOD
12 min AMRAP
20 Front Squats 135/95
20 Box Jump Overs
20 Front Squats 155/105
20 Box Jump Overs
20 Front Squats 175/125
20 Box Jump Overs
20 Front Squats 205/20
20 Box Jump Overs		 79 reps
Performed as RX
Barry Stites 05/21/2015 CrossFit Beo Back Improvement Day Bent Over Flies 3 x 10
One Arm Dumbbell Row 3 x 10
Banded Lat Pulldown 3 x 20 with PVC
Banded Low Row 3 x 20

WOD
12 Min AMRAP
20 Power Clean & Push Jerk 95/65
20 Box Jump Over
15 PC and PJ 115/75
20 Box Jump Over
10 PC and PJ 135/95
20 Box Jump Over
5 PC and PJ 155/105
20 Box Jump Over

IF YOU GET THROUGH ALL OF THIS KEEP REPEATING THE LAST 5 AND 20		 110 reps
Performed as RX