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Athlete Date Sort Location Workout Name Description Results
Kassy Johnson 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 13s
Workout Scaled
Kassy Johnson 06/03/2015 CrossFit Beo TABATA Wednesday Tabata
20/10 8 Rounds

KBS 53/35 35#
Push Ups
Wallballs 14#
Double Unders
Row (Cal)		 433 reps
Workout Scaled
Kassy Johnson 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 90ibs
Dips 3 x 10

Skill
Overhead Squat

WOD
3 Rounds of
Run 400
30 KBS 53/35
Run 400
15 Ring Pushups		 21m 04s
Workout Scaled
Kassy Johnson 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 - 115 Ib
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
 13m 00s
Workout Scaled
Kassy Johnson 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		 137 reps
Workout Scaled
Kassy Johnson 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		 11m 44s
Performed as RX