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Athlete Date Sort Location Workout Name Description Results
Shay Hannan 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

WOD
100 Burpees		 10m 13s
Workout Scaled
Shay Hannan 06/29/2015 CrossFit Beo None 20 mins to find max on both
Hang Clean 6x1
Hang Snatch 6 x 1
"Cindy"
20 min Amrap
5 pullups
10 pushups
15 Squats		 12 rounds 28 reps
Workout Scaled
Shay Hannan 06/26/2015 CrossFit Beo None Every 8 Mins for 40 Mins
Run 800
C2B x 12
Strict HSPU x 12 or L-Seated DB and Barbell Press		 120 reps
Workout Scaled
Shay Hannan 06/23/2015 CrossFit Beo None WOD #1
5 Sets of Max Reps
30 Secs of Max Muscle Ups or Pull-ups or Bar Pulls
Rest 30 secs
30 Secs of Max Push Ups Banded is RX
Rest 30 Secs
30 Secs of Max T2B
Rest 30 Secs
SCORED WOD

Wod #2
Row 50 Cal
50 KBS 70/53
Run 800		 139 reps
Workout Scaled
Shay Hannan 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 11 reps
Workout Scaled
Shay Hannan 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		 90 reps
Workout Scaled
Shay Hannan 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		 130 reps
Workout Scaled
Shay Hannan 05/20/2015 CrossFit Beo SPRINT WORK 20 x 250
Partner Row
Partner A Rows 250 then Partner B Rows 250 untill 20 sets is completed. Score is total time

 21m 13s
Performed as RX
Shay Hannan 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		 13m 21s
Workout Scaled