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Athlete Date Sort Location Workout Name Description Results
Bong Chanthavong 07/31/2015 Rio None 100 burps
150 squats		 12m 00s
Performed as RX
Bong Chanthavong 07/30/2015 Rio None 50 -60# lunges
50-50# squats
100-8# med ball twists
Annie -8# med ball
X3 jr		 40m 00s
Performed as RX
Bong Chanthavong 06/11/2015 CrossFit Beo Ghost PERFORMANCE
Max Snatch

FITNESS
EMOM for 16 Mins
(Even) Push Press x 1 gets heavier each set
(ODD) Burpees x 5-10

WOD
"Ghost"
6 Rounds 1 Min Max Reps
Rowing (Calories)
Burpees
Double Unders
1 Min Rest		 536 reps
Performed as RX
Bong Chanthavong 06/10/2015 CrossFit Beo Tabata Wednesday 5 Rounds of 60 secs
Row
KB High Pull
Box Jumps
Goblet Squat
Rest		 325 reps
Performed as RX
Bong Chanthavong 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		 4m 48s
Workout Scaled
Bong Chanthavong 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		 16 reps
Performed as RX
Bong Chanthavong 06/03/2015 CrossFit Beo TABATA Wednesday Tabata
20/10 8 Rounds

KBS 53/35
Push Ups
Wallball
Double Unders
Row (Cal)		 333 reps
Performed as RX
Bong Chanthavong 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		 18m 59s
Workout Scaled
Bong Chanthavong 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		 19m 16s
Performed as RX
Bong Chanthavong 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		 12m 15s
Workout Scaled
Bong Chanthavong 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		 12m 15s
Workout Scaled
Bong Chanthavong 05/20/2015 CrossFit Beo SPRINT WORK 20 x 250
Partner Row
Partner A Rows 250 then Partner B Rows 250 untill 20 sets is completed. Score is total time

 23m 29s
Performed as RX
Bong Chanthavong 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		 13m 24s
Performed as RX
Bong Chanthavong 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		 13m 24s
Performed as RX