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Athlete Date Sort Location Workout Name Description Results
Justin Poellot 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 36s
Performed as RX
Justin Poellot 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		 450 reps
Performed as RX
Justin Poellot 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		 6m 29s
Workout Scaled
Justin Poellot 06/03/2015 CrossFit Beo TABATA Wednesday Tabata
20/10 8 Rounds

KBS 53/35
Push Ups
Wallball
Double Unders
Row (Cal)		 453 reps
Performed as RX
Justin Poellot 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		 24m 16s
Performed as RX
Justin Poellot 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		 85 reps
Performed as RX
Justin Poellot 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 48s
Workout Scaled
Justin Poellot 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		 95 reps
Performed as RX
Justin Poellot 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 20s
Performed as RX