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Athlete Date Sort Location Workout Name Description Results
Collier Christian 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 Run Part B
For Time
6-member 600 m Sandbag Run (Total Load 240#)		 7m 10s
Performed as RX
Collier Christian 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 BS Part A
2 Min AMRAP
M/F Pair 3: Back Squats (135/95)		 71 reps
Performed as RX
Collier Christian 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 FS Part A
2 Min AMRAP
M/F Pair 2: Front Squats (115/75)		 66 reps
Performed as RX
Collier Christian 06/05/2015 2015 Vintage Summer Series Week 1 WOD 1 OHS Part A
2 Min AMRAP
M/F Pair 1: Overhead Squats (95/65)		 61 reps
Performed as RX
Collier Christian 06/05/2015 2015 Vintage Summer Series Week 1 WOD 2 2 members (Male or Female)

Athlete 1:
13 min AMRAP
100 Double Unders
2500 / 2000 meter Row
Box Jump Overs (24/20)

- 1 Min Transition -

Athlete 2:
13 min AMRAP
100 Double Unders
2500 / 2000 meter Row
Box Jump Overs (24/20)

*Athletes get credit for a rep every 25 / 20m rowed		 418 reps
Performed as RX
Christopher Craig 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		 97 reps
Workout Scaled
Christopher Craig 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
 10m 24s
Performed as RX
Christopher Craig 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		 07m 047s
Workout Scaled
Christopher Craig 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		 7m 47s
Workout Scaled
Christopher Craig 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		 130 reps
Performed as RX
Christopher Craig 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		 10m 57s
Performed as RX
Christopher Craig 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		 208 reps
Performed as RX
R C 11/17/2014 Wildland CrossFit Wod 300 mt row then 5 x 6 clean jerk, 6 ring dips 7:56 7m 56s
Performed as RX
Esther Chinwuko 04/29/2014 sikeston high school girls gym cross fit #14 7 pushups, 7 squats 10 rounds 0 reps
Performed as RX
Esther Chinwuko 04/24/2014 sikeston high school girls gym cross fit #14 5 weight swings, 5 pushups, 5 box jumps. 8 rounds 0 reps
Performed as RX
Collier Christian 04/16/2014 Vintage CrossFit None 7 Sets:
1 Push Press + 1 Split Jerk		 110 lbs
Performed as RX
Collier Christian 04/16/2014 Vintage CrossFit None 5 RFT
5 Burpee Pullups
10 Clean and Jerks (95/65)		 11m 07s
Workout Scaled
Esther Chinwuko 04/15/2014 sikeston high school girls gym Cross fit #14 7 pushups, 7box jumps, 7jump ropes 06m 00s
Performed as RX
Collier Christian 04/15/2014 Vintage CrossFit None 21m EMOM
Minute 1: Row 12/10 Calories (Advanced 15/12)
Minute 2: 10 Shuttle Runs
Minute 3: 10 Unbroken Ring Dips (scale to lower number as needed)
Score is total reps completed

Female Rx: 210 reps
Male Rx: 224 reps
Female Adv: 224 reps
Male Adv: 245 reps		 210 reps
Workout Scaled
Esther Chinwuko 04/08/2014 sikeston high school girls gym Cross fit #13 10 box jump, 10 pushups 10m 00s
Performed as RX
Esther Chinwuko 04/03/2014 sikeston high school girls gym cross fit #13 8 knees to elbow, 10 side to side hopes, 12 weight swings 4 rounds 0 reps
Performed as RX
Collier Christian 03/31/2014 Vintage CrossFit None Push Press 5-5
Push Press 3-3
Push Press 1-1-1		 105 lbs
Performed as RX
Collier Christian 03/31/2014 Vintage CrossFit Annie 50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups		 10m 01s
Workout Scaled
Collier Christian 03/26/2014 Vintage CrossFit None 3 RFT
20 Back Squats (115/75)
15 Shoulder to Overhead (115/75)
10 Sumo deadlift High Pull (115/75)
After Round 1 do 20x10m shuttle runs
After Round 2 do 10x10m shuttle runs
No runs on round 3		 15m 32s
Performed as RX
Esther Chinwuko 03/25/2014 sikeston high school girls gym crossfit#12 8 pushups, 12 jump ropes. 8m 00s
Performed as RX
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