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Athlete Date Sort Location Workout Name Description Results
Miguel Vallejo 06/30/2015 CrossFit Beo None Every 2 minutes, for 10 minutes (5 sets):
20 Walking Lunges (32/24 kg KBs in each hand)

Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 4-6 reps

Three sets of
Single-Arm DB Row x 8 reps each
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds

WOD
100 Burpees		 8m 53s
Performed as RX
Miguel Vallejo 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 0 reps
Workout Scaled
Miguel Vallejo 06/17/2015 CrossFit Beo Skill Work Wednesday Skill:
1.... Progressions for Pushups
then:
3 Sets of Max Effort of whatever progression you are at. Rest 1 Min Between Sets
2.... Progressions for HSPU
3 sets of Max effort of whatever progression you are at. Rest 1 Min Between sets
3.... Progressions for Ring Dips
3 Sets of Max effort of whatever progression you are at. Rest 1 Min Between Sets

Midline:
4 Months or More CrossFit If coach thinks they are ready of
GHD Sit-ups 3 x 20
Less the the 4 months CrossFit no matter what
3 x 30 weighted or non weighted ab Mat situps

WOD:
Partner Workout
Double Karen 300 WallBalls for Time
*** wallball can't touch the groud each time it does you both have 15 Burpees
 10m 36s
Performed as RX
Miguel Vallejo 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 45s
Workout Scaled
Miguel Vallejo 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		 465 reps
Workout Scaled
Miguel Vallejo 06/10/2015 CrossFit Beo Tabata Wednesday 5 Rounds of 60 secs
Row
KB High Pull
Box Jumps
Goblet Squat
Rest		 285 reps
Workout Scaled
Miguel Vallejo 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 56s
Workout Scaled
Miguel Vallejo 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		 13m 06s
Workout Scaled
Miguel Vallejo 06/04/2015 CrossFit Beo HOW FAR CAN YOU ROW PERFORMANCE
Snatch x 3 70%, x 2 75%, 2 x 2 83%, 2 x 1 90%

FITNESS
EMOM for 16 Mins
(Even) Deadlift x 5 each set gets heavier work up to the heaviest 5 Rep
(ODD) T2B x 5-10

MIDLINE
Weighted Ab Mat Situps (partner toss) 3 x 10 each

WOD
12 min Cap
20 Thrusters 105/70 20 Bar Facing Burpees
15 Thrusters 105/70 15 Bar Facing Burpees
10 Thrusters 105/70 10 Bar Facing Burpees
MAX CAL ROW with remaining time		 75 reps
Workout Scaled
Miguel Vallejo 06/02/2015 CrossFit Beo MAX EFFORT BABY PERFORMANCE
Back Squat x 5 75%, x 4 80%, x 2 88%, x 1 92-95%

FITNESS
Back Squat 4 x 8

WOD
4 Rounds
1 Min Max Power Clean & Push Jerk 60% of 1 RM Power Clean
1 Min Rest
1 Min Bar Muscle Up
1 MIn Rest		 108 reps
Workout Scaled
Miguel Vallejo 06/01/2015 CrossFit Beo HOW MANY BURPEES PERFORMANCE
2 x 2 75%, 2 x 2 83%, 3 x 1 88%

FITNESS
EMOM for 16 mins
(Even) Power Clean + Push Jerk 2 + 1
(ODD) Double Unders x 15 every time you hit your feet 3 Burpees do after the strength

Midline
GHD Paddling 30/30 x 3

WOD
12 Min AMRAP
Run 400
15 Thrusters 135/95
15 Strict HSPU		 40 reps
Workout Scaled
Miguel Vallejo 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
Dips 3 x 10

Skill
Overhead Squat

WOD
3 Rounds of
Run 400
30 KBS 53/35
Run 400
15 Ring Pushups		 22m 20s
Workout Scaled
Miguel Vallejo 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		 110 reps
Workout Scaled
Miguel Vallejo 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		 108 reps
Workout Scaled
Miguel Vallejo 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 49s
Workout Scaled
Miguel Vallejo 05/18/2015 CrossFit Beo Shoulder Improvement Day Banded External and Internal Rotation
Banded Symmetry Work
Lying Rear Delt Raise 3 x 10
Front DB Raise 3 x 10
Side lateral Raise 3 x 10

WOD
4 Rounds of Max Reps
1 Min Wall Balls
1 Min Cal Row
1 Min HSPU
1 MIn Rest		 217 reps
Workout Scaled