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Athlete Date Sort Location Workout Name Description Results
Laury Lau 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
 2 rounds 18 reps
Workout Scaled
Laury Lau 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		 9m 46s
Workout Scaled
Laury Lau 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 11s
Workout Scaled
Laury Lau 06/05/2015 CrossFit Beo WHAT??????? PERFORMANCE
Front Squat x 5 75%, x 4 80%, x 2 88%, x 1 92-95

FITNESS
Front Squat 4 x 8

Skill:
300 Double Unders for TIme

WOD
Row 1k
50 C2B
30 Power Cleans 135/95		 11m 16s
Workout Scaled
Laury Lau 06/03/2015 CrossFit Beo TABATA Wednesday Tabata
20/10 8 Rounds

KBS 53/35
Push Ups
Wallball
Double Unders
Row (Cal)		 344 reps
Performed as RX
Laury Lau 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 09s
Performed as RX
Laury Lau 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		 86 reps
Workout Scaled
Laury Lau 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 51s
Workout Scaled