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Jodi Hanshaw 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
Jodi Hanshaw 07/09/2015 CrossFit Beo Granite Games 15.4 Granite Games WOD

RX
QUALIFIER WORKOUT 15.4
13 Minutes
10 Deadlifts (225/155)
5 Ring Muscle-ups
10 Deadlifts (255/175)
5 Ring Muscle-ups
10 Deadlifts (285/195)
5 Ring Muscle-ups
10 Deadlifts (315/215)
5 Ring Muscle-ups
10 Deadlifts (345/235)
5 Ring Muscle-ups
10 Deadlifts (375/255)
MAX Ring Muscle-ups

SCALED13 Minute AMRAP
10 Deadlifts (165/105)
3 Pull-ups
10 Deadlifts (185/125)
6 Pull-ups
10 Deadlifts (205/145)
9 Pull-ups
10 Deadlifts (225/165)
12 Pull-ups
10 Deadlifts (245/185)
15 Pull-ups
10 Deadlifts (265/205)
MAX Pull-ups

REST 7 Mins

Then
ROW 2K		 122 reps
Workout Scaled
Jodi Hanshaw 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
 128 reps
Workout Scaled
Jodi Hanshaw 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		 177 reps
Workout Scaled
Jodi Hanshaw 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 34 reps
Workout Scaled
Jodi Hanshaw 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..		 10m 52s
Workout Scaled
Jodi Hanshaw 06/22/2015 CrossFit Beo None Skill:
OHS and Hang Power Snatch

Strength:
Overhead Squat 5 x 3

WOD:
9 Min AMRAP
3 Hang Power Snatch 135/95
6 OHS 135/95
9 Burpee Over Barbell
12 Pullups
 3 rounds 4 reps
Workout Scaled
Jodi Hanshaw 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		 6m 14s
Workout Scaled
Jodi Hanshaw 06/13/2015 CrossFit Beo Team Bear Teams of Alt. to Complete Rds
4 Rounds
Run 400
10 Bear Complex
DL+ HPC+ Front Squat+Push Press 115/75		 40m 44s
Workout Scaled
Jodi Hanshaw 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		 6m 11s
Workout Scaled
Jodi Hanshaw 06/10/2015 CrossFit Beo Tabata Wednesday 5 Rounds of 60 secs
Row
KB High Pull
Box Jumps
Goblet Squat
Rest		 298 reps
Workout Scaled
Jodi Hanshaw 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		 5m 49s
Workout Scaled
Jodi Hanshaw 05/30/2015 CrossFit Beo GUESS WHOS BIRTHDAY Teams of 2
300 Walking Lunge
1200 Relay Run With Med Ball
100 Burpees		 23m 54s
Workout Scaled
Jodi Hanshaw 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 17s
Workout Scaled
Jodi Hanshaw 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		 145 reps
Workout Scaled
Jodi Hanshaw 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
Jodi Hanshaw 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		 10m 31s
Workout Scaled