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Athlete Date Sort Location Workout Name Description Results
Nick Buckley 06/16/2015 CrossFit Beo 10 Rounds of Heaven PERFORMANCE/ FITNESS
EMOM of 10 Mins
3 Rep Max Push Press

Midline:
Banded Planks 3 x 1 min
Strict T2B 3 x 6-10


WOD
10 Rounds of
10 KBS 53/35
10 Burpees
Run 200		 20m 00s
Performed as RX
Nick Buckley 06/10/2015 CrossFit Beo Tabata Wednesday 5 Rounds of 60 secs
Row
KB High Pull
Box Jumps
Goblet Squat
Rest		 330 reps
Workout Scaled
Nick Buckley 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		 8m 41s
Workout Scaled
Nick Buckley 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		 9m 28s
Workout Scaled
Nick Buckley 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		 107 reps
Workout Scaled
Nick Buckley 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		 1 reps
Workout Scaled
Nick Buckley 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		 92 reps
Workout Scaled
Nick Buckley 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 00s
Workout Scaled
Nick Buckley 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		 183 reps
Performed as RX