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Athlete Date Sort Location Workout Name Description Results
Joshua Kruse 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		 02m 44s
Workout Scaled
Joshua Kruse 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
 251 reps
Workout Scaled
Joshua Kruse 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		 216 reps
Performed as RX
Joshua Kruse 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		 011 rounds 026 reps
Performed as RX
Joshua Kruse 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
 4 rounds 0 reps
Workout Scaled
Joshua Kruse 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		 4m 20s
Workout Scaled
Joshua Kruse 06/09/2015 CrossFit Beo Squats for Days PERFORMANCE
Bench Press 1 Rep Max

FITNESS
Back Squat 3 Rep max

Conditioning
1k Row

WOD
40 Wall Balls, 20 C2B
30 Wall Balls, 15 C2B
20 Wall Balls, 10 C2B
10 Wall Balls, 5 C2B		 05m 12s
Workout Scaled
Joshua Kruse 06/03/2015 CrossFit Beo TABATA Wednesday Tabata
20/10 8 Rounds

KBS 53/35
Push Ups
Wallball
Double Unders
Row (Cal)		 304 reps
Performed as RX
Joshua Kruse 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		 148 reps
Workout Scaled
Joshua Kruse 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		 12m 08s
Workout Scaled