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Athlete Date Sort Location Workout Name Description Results
Gina Bohan 07/11/2015 CrossFit Beo Oly with your partner Strength:
Hang Clean x 1 + Full Clean x 1 (Do 5 Working sets after 3 warmup sets)
Snatch 6 x 2 no warmup only 6 sets

Midline:
GHD 3 x 20 or Weighted Ab Mat Situp 3 x 15

Partner WOD
15 Min AMRAP
#1 200m Row (Pacer)
#2 Box Jumps (Have to Jump)
#3 Power Snatch 115/75

***Rotate after every 200m Row is done Score is the total of Box Jumps and Power Snatchs

Skill:
Ring Support up top 8 x :20/:10
Ring Support Bottom 8 x :20/:10		 262 reps
Workout Scaled
Gina Bohan 07/10/2015 CrossFit Beo 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		 10m 16s
Workout Scaled
Gina Bohan 07/08/2015 CrossFit Beo Oly Day Skill:
Overhead Squat
Hang Power Snatch
Squat Clean

Hang Power Snatch x 1 + OHS x 2 (For 5 Sets)
Squat Clean 6 x 2

800m Sled Pull 115/65		 3m 57s
Performed as RX
Gina Bohan 07/07/2015 CrossFit Beo Beach Body Day Strength:
Bench 5 x 5

Midline:
Strict T2B 3 x 6-12

WOD:
AMRAP 5 mins
Push Press x 10 95/65
Bar Muscle Up x 5 /C2B x 10 or Pull ups x 15
Rest 3 mins
AMRAP 5 Mins
WallBalls x 10
Burpees x 5

Extra:
DB RollBack 3 x 8
Incline Dumbbell Press 3 x 10
Max Push Ups 3 x Max
 169 reps
Workout Scaled
Gina Bohan 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
 283 reps
Workout Scaled
Gina Bohan 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		 5m 57s
Performed as RX
Gina Bohan 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		 17 rounds 26 reps
Performed as RX
Gina Bohan 06/24/2015 CrossFit Beo None Strength
Every 2 Min for 14 Mins (7 Sets)
Back Squat x 3
Work up to the Heaviest 3 rep you can do.

WOD
Every 4 Mins for 20 mins 5 Sets
25 Wall Balls 20/14
50 Double Unders/ Singles

Mark each time down then add them up for total score..		 13m 19s
Workout Scaled
Gina Bohan 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		 198 reps
Workout Scaled
Gina Bohan 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		 7m 59s
Workout Scaled
Gina Bohan 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		 7m 53s
Workout Scaled
Gina Bohan 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
 11m 06s
Workout Scaled
Gina Bohan 05/23/2015 CrossFit Beo TEAM EFFORT Teams of 2
50-40-30-20-10
KBS 53/35
Pull-ups
*** every 2 Mins do 5 Burpees each
THEY CAN DO BURPEES AT THE SAME TIME

Rest 2 Mins

50-40-30-20-10
Deadlifts 185/105
Box Jumps 24/20
*** every 2 Mins 5 Burpee each
THEY CAN DO BURPEES AT THE SAME TIME
 36m 53s
Workout Scaled
Gina Bohan 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		 107 reps
Workout Scaled
Gina Bohan 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

 21m 42s
Performed as RX
Gina Bohan 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		 10m 49s
Workout Scaled
Gina Bohan 05/18/2015 CrossFit Beo Shoulder Improvement Day Banded External and Internal Rotation
Banded Symmetry Work
Lying Rear Delt Raise 3 x 10
Front DB Raise 3 x 10
Side lateral Raise 3 x 10

WOD
4 Rounds of Max Reps
1 Min Wall Balls
1 Min Cal Row
1 Min HSPU
1 MIn Rest		 200 reps
Workout Scaled