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Athlete Date Sort Location Workout Name Description Results
Ben Crawford 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		 15m 02s
Workout Scaled
Ben Crawford 06/03/2015 CrossFit Beo TABATA Wednesday Tabata
20/10 8 Rounds

KBS 53/35
Push Ups
Wallball
Double Unders
Row (Cal)		 408 reps
Workout Scaled
Ben Crawford 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		 101 reps
Workout Scaled
Ben Crawford 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		 15m 00s
Workout Scaled
Ben Crawford 05/27/2015 CrossFit Beo HAPPY TUESDAY PERFORMANCE
Back Squat x 5 70%, x 4 75%, x 3 80%, 3 x 1 85%
Barbell Lunges 3 x 10 each leg

FITNESS
Back Squat 5 rep Max
KB Lunges 3 x 10 each leg

Midline
Strict T2B 3 x 6-12

WOD
3 Rounds
40 KBS 53/35
20 Box Jumps
Rest 1 Min Between Reps
 9m 59s
Workout Scaled
Ben Crawford 05/22/2015 CrossFit Beo MIDLINE FRIDAY KB Oblique Crunchers 3 x 10 each side
Strict T2B 3 x 10
Banded Crunchers 3 x 50

WOD
20 Cal Row
-then-
2 Rounds
30 Thrusters 95/65
7/5 Muscle Ups		 17m 00s
Workout Scaled
Ben Crawford 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		 103 reps
Workout Scaled
Ben Crawford 05/19/2015 CrossFit Beo Midline FUN Ab Ring Fall Outs 3 x 12
Med Ball Twists 3 x 10 Each Side
Banded Planks 3 x 60 secs Max Band

WOD
50 Cal Row
40 Burpee Box Jump Over 24/20
30 Thrusters 115/75		 15m 00s
Workout Scaled
Ben Crawford 05/14/2015 CrossFit Beo Thursday 5/14/2015 6:00 AM 18 Minute EMOM
Odd: 3 Push Press (95 lbs)
Even: 6 Burpee over Box (12 inch box) switched to 4 RPM after two or three rounds of burpees at instruction of coach

WOD: 5 Rounds, 30 seconds on, 30 seconds of rest

Max Effort Ab Mat Situps: 64 reps
Max Effort Single Unders 273 reps

Rest 1 Minute, Then:

5 Minutes Max Effort Ring Rows/ Racked Barbell Rows: 35 reps		 5m 00s
Performed as RX
Ben Crawford 05/13/2015 CrossFit Beo Wednesday 5/13/2015 5:30PM 3 Rounds:

200m row
10 Thrusters (75 lbs)		 10m 00s
Performed as RX
Ben Crawford 05/12/2015 CrossFit Beo Initial Workout 16 Minute EMOM:
Even-Power Clean & Push Press 3+3 (15 lbs)
Odd-Russian Kettlebell Swings 10 (18 lbs)

WOD: 4 Rounds:
250 meter row
10 med ball slams (15 lbs)		 7m 40s
Performed as RX