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Components
Back Squat
Front Squat
Metcon
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Open Gym
Date
Workout
Mon - 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 CrossFit
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
49 (33/16)
Workout
Mon
Main WOD
A: Back Squat (3 x 5 @ 31X1 , add 5-10#)
Back Squat
B: Front Squat (2 x 3 @ 31X1 , add 5-10#)
Front Squat
C: Metcon (1 Rounds for reps)
EMOM 10
12 wall ball
1 C/J 155/105
Rx+ - WB 25/16
165/115
Team training
A: Metcon (No Measure)
1k row @ 80%
B: Metcon (Time)
21-15-9
Cal row
TTB
Deadlift 275/185
C: Metcon (No Measure)
Take 15 min and work on Muscle ups / bar MU / DUs x 50
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 18, 2016
Male Clients
1
Joe
Rayburn
11:30 AM CrossFit
3 x 5 @ 235 lbs
2
Aaron
Johnston
4:30 PM CrossFit
3 x 5 @ 205 lbs
2
David
Bosco
4:30 PM CrossFit
3 x 5 @ 205 lbs
2
Private
4:30 PM CrossFit
3 x 5 @ 205 lbs
2
Joe
Vithayathil
11:30 AM CrossFit
3 x 5 @ 205 lbs
2
JP
Zbylut
5: 30 AM CrossFit
3 x 5 @ 205 lbs
3
Andy
Mount
5: 30 AM CrossFit
3 x 5 @ 195 lbs
3
Jason
Roraback
5: 30 AM CrossFit
3 x 5 @ 195 lbs
4
Brad
Mcpherson
11:30 AM CrossFit
3 x 5 @ 185 lbs
started with 185 increased too 225
5
Jason
Martin
4:30 PM CrossFit
3 x 5 @ 175 lbs
5
Jeremy
Rigdon
4:30 PM CrossFit
3 x 5 @ 175 lbs
+10#
6
Adam
Michaud
4:30 PM CrossFit
3 x 5 @ 165 lbs
6
Private
8:45 AM CrossFit
3 x 5 @ 165 lbs
6
Chris
Pearcey
8:45 AM CrossFit
3 x 5 @ 165 lbs
+10#
6
Cody
Koenig
4:30 PM CrossFit
3 x 5 @ 165 lbs
6
Matthew
Zola
11:30 AM CrossFit
3 x 5 @ 165 lbs
6
Paul
Schopp
4:30 PM CrossFit
3 x 5 @ 165 lbs
7
Jonathan
Bermudez
8:45 AM CrossFit
3 x 5 @ 155 lbs
7
Kevin
Putnam
8:45 AM CrossFit
3 x 5 @ 155 lbs
to 24" box
7
Scott
Boss
5: 30 AM CrossFit
3 x 5 @ 155 lbs
8
Dylan
Graham
6:30 PM CrossFit
3 x 5 @ 145 lbs
9
Jens
Deppe
11:30 AM CrossFit
3 x 5 @ 135 lbs
9
Joe
Bell
4:30 PM CrossFit
3 x 5 @ 135 lbs
9
Sean
Weeks
11:30 AM CrossFit
3 x 5 @ 135 lbs
10
Andy
Lowrey
11:30 AM CrossFit
3 x 5 @ 125 lbs
10
Daniel
Thompson
11:30 AM CrossFit
3 x 5 @ 125 lbs
Ramp up from 95-115-125
10
Eric
McGuire
6:30 PM CrossFit
3 x 5 @ 125 lbs
10
Private
11:30 AM CrossFit
3 x 5 @ 125 lbs
10
Private
8:45 AM CrossFit
3 x 5 @ 125 lbs
11
Andrew
Yancy
5:30 PM CrossFit
3 x 5 @ 115 lbs
11
Michael
Weinstein
5:30 PM CrossFit
3 x 5 @ 115 lbs
up 20 lbs from last week
12
Alex
Matsuda
5: 30 AM CrossFit
3 x 5 @ 85 lbs
13
Matt
Waldo
6:30 PM CrossFit
3 x 5 @ 75 lbs
Female Clients
1
Katelin
Turner
4:30 PM CrossFit
3 x 5 @ 140 lbs
2
Colette
Matsuda
5: 30 AM CrossFit
3 x 5 @ 130 lbs
2
Katie
Longto
11:30 AM CrossFit
3 x 5 @ 130 lbs
3
Rana
Schnaubelt
11:30 AM CrossFit
3 x 5 @ 125 lbs
4
Dawna
Graham
4:30 PM CrossFit
3 x 5 @ 120 lbs
5
Krysta
Besser
8:45 AM CrossFit
3 x 5 @ 115 lbs
6
Courtney
Floersch
6:30 PM CrossFit
3 x 5 @ 95 lbs
6
Kari
Roraback
5: 30 AM CrossFit
3 x 5 @ 95 lbs
6
Nathalie
Mateer
5: 30 AM CrossFit
3 x 5 @ 95 lbs
7
Teresa
Morescalchi
5: 30 AM CrossFit
3 x 5 @ 90 lbs
8
Keesa
Garcia
11:30 AM CrossFit
3 x 5 @ 85 lbs
9
Deb
Reser
4:30 PM CrossFit
3 x 5 @ 75 lbs
9
Emily
Gleason
8:45 AM CrossFit
3 x 5 @ 75 lbs
9
Kaco
Newbury
11:30 AM CrossFit
3 x 5 @ 75 lbs
10
Jessi
Sigander
8:45 AM CrossFit
3 x 5 @ 55 lbs
10
Lindsey
Angell
4:30 PM CrossFit
3 x 5 @ 55 lbs
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