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Athlete Date Sort Location Workout Name Description Results
Tim Zediker 07/03/2015 CrossFit Beo None Strength:
EMOM for 18 min
(Even) Push Jerk 2 rep
(Odd) Ring Dips 5-10

WOD:
"Diane"
21-15-9
Deadlift
HSPU
 9m 17s
Performed as RX
Tim Zediker 07/02/2015 CrossFit Beo None 17 min AMRAP
50 call Row
50 Wall Balls
50 Shoulder 2 overhead 115/85
50 Box Jumps 24/20		 220 reps
Performed as RX
Tim Zediker 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		 160 reps
Performed as RX
Tim Zediker 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 2 reps
Performed as RX
Tim Zediker 06/03/2015 CrossFit Beo TABATA Wednesday Tabata
20/10 8 Rounds

KBS 53/35
Push Ups
Wallball
Double Unders
Row (Cal)		 364 reps
Performed as RX
Tim Zediker 05/30/2015 CrossFit Beo GUESS WHOS BIRTHDAY Teams of 2
300 Walking Lunge
1200 Relay Run With Med Ball
100 Burpees		 17m 51s
Performed as RX
Tim Zediker 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 12s
Performed as RX
Tim Zediker 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		 116 reps
Performed as RX
Tim Zediker 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		 9m 48s
Performed as RX
Tim Zediker 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		 109 reps
Performed as RX
Tim Zediker 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		 12m 07s
Performed as RX
Tim Zediker 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		 179 reps
Performed as RX