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Components
Metcon
Back Squat
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Wed - Beaverton Strength and Conditioning
Class
(All)
5: 30 AM CrossFit
6:30 AM CrossFit
8:45 AM CrossFit
11:30 AM CrossFit
4:30 PM CrossFit
5:30 PM Competitive CrossFit Class
5:30 PM CrossFit
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (5/6)
Workout
Wed
Main WOD
Team training
Main WOD
A: Metcon (AMRAP - Rounds and Reps)
30 min @ 80%
500m row
5 MU ring
10 HSPU -
15 Goblet squats 70/53
Rx+ / Comp - MU UB
HSPU strict
B: Back Squat (Clusters 3.3.3 x 3 , rest 30s / rest 4 min)
Back Squat
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Whiteboard:
Wednesday, January 11, 2017
Male Clients
1
Aaron
Johnston
4:30 PM CrossFit
5 + 0
100 m into 6
2
Dean
Durfee
11:30 AM CrossFit
3 + 15
3
Chris
Pearcey
6:30 AM CrossFit
4 + 200
Couple of ring MUs, rest bar MU, all else RX
4
Jason
Martin
11:30 AM CrossFit
4 + 16
scaled
5
Tim
Larkin
11:30 AM CrossFit
4 + 11
5 strictish pullups 2-4 Handstands+2-3 Handstand Negatives 15 #62...
Female Clients
1
Kayt
Gooding
11:30 AM CrossFit
4 + 0
100m row into 5th round
2
Colleen
Beatty
11:30 AM CrossFit
3 + 8
MU & strict HSPU
3
Lindsey
Angell
4:30 PM CrossFit
6 + 15
Ts, 18# kettlebell, Ring rows, Sitting push press
4
Haley
Bury
4:30 PM CrossFit
5 + 9
BMUs. KHSPUs.
5
Tracie
Miller
4:30 PM CrossFit
5 + 4
4 pull ups
6
Lindsay
Durfee
11:30 AM CrossFit
5 + 0
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