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Components
Overhead Squat
Metcon
Back Squat
Snatch
Snatch
Metcon
Toes-To-Bar
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
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):
51 (30/21)
Workout
Mon
Main WOD
A: Overhead Squat (EMOM 6 x 3 reps, start w/snatch 65%)
Overhead Squat
B: Metcon (Time)
21-15-9 of
Box jumps 24/20
KB swings 70/53
C: Back Squat (3 x 5 @ 31X1 , add 5-10#)
Back Squat
Team training
A: Snatch (Build to a heavy 1 rep in 20 min)
Snatch
B: Snatch (Clusters 3.3.3 x 3 sets , TnG AHAP)
Snatch
C: Metcon (Time)
3 rounds of
50 DUs
30 pull ups
10 hang power cleans 165/110
D: Toes-To-Bar (Clusters 5.5.5 x 3 , tough sets)
Toes-To-Bar
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, January 25, 2016
Male Clients
1
Tom
Holt
5:30 PM CrossFit
2 x 3 @ 165 lbs
2@155, 2@160, 2@165
2
Robert
Ball
11:30 AM CrossFit
6 x 3 @ 155 lbs
2
HP
Park
4:30 PM CrossFit
5 x 3 @ 155 lbs
EMOM 6. R1 with 135.
2
Rich
Roskopf
6:30 PM CrossFit
1 x 3 @ 155 lbs
3
John
Rogacki
11:30 AM CrossFit
2 x 3 @ 135 lbs
105/115/125/125/135/135
3
Joe
Rayburn
6:30 PM CrossFit
1 x 3 @ 135 lbs
3
Rob
Boek
4:30 PM CrossFit
1 x 3 @ 135 lbs
4
Mathew
Warren
5: 30 AM CrossFit
1 x 3 @ 115 lbs
105, 110, 115
5
Private
8:45 AM CrossFit
4 x 3 @ 105 lbs
6
Chris
Pearcey
5: 30 AM CrossFit
1 x 3 @ 100 lbs
75, 80, 85, 90, 95, 100
7
Adam
Michaud
11:30 AM CrossFit
1 x 3 @ 95 lbs
7
Private
4:30 PM CrossFit
1 x 3 @ 95 lbs
7
JP
Zbylut
5: 30 AM CrossFit
1 x 3 @ 95 lbs
8
Fred
Peterson
4:30 PM CrossFit
1 x 3 @ 90 lbs
3@85, 3@90
9
Jeremy
Rigdon
4:30 PM CrossFit
6 x 3 @ 85 lbs
9
Private
11:30 AM CrossFit
4 x 3 @ 85 lbs
9
Bruce
Barnes
4:30 PM CrossFit
1 x 3 @ 85 lbs
1st 3 @ 75
9
Jason
Martin
4:30 PM CrossFit
1 x 3 @ 85 lbs
10
Andrew
Yancy
5:30 PM CrossFit
1 x 3 @ 75 lbs
10
Brad
Mcpherson
5: 30 AM CrossFit
1 x 3 @ 75 lbs
10
Zosimo
Lopez
6:30 PM CrossFit
1 x 3 @ 75 lbs
11
Jonathan
Bermudez
11:30 AM CrossFit
4 x 3 @ 65 lbs
1st-2rounds @ 60# Last 4rounds @ 65#
11
Matthew
Zola
6:30 PM CrossFit
3 x 3 @ 65 lbs
11
Brian
Niepoky
5: 30 AM CrossFit
1 x 3 @ 65 lbs
11
Dave
Mosher
8:45 AM CrossFit
1 x 3 @ 65 lbs
back after injury last week
11
Joe
Bell
4:30 PM CrossFit
1 x 3 @ 65 lbs
12
Jeremy
Strouhal
4:30 PM CrossFit
6 x 3 @ 55 lbs
13
Sean
Weeks
11:30 AM CrossFit
1 x 3 @ 35 lbs
14
Alonzo
Lopez
6:30 PM CrossFit
1 x 3 @ 0 lbs
pvc
14
Matt
Waldo
6:30 PM CrossFit
1 x 3 @ 0 lbs
Female Clients
1
Melissa
Griffin
6:30 AM CrossFit
2 x 3 @ 100 lbs
2
Sarah
Holman
6:30 PM CrossFit
2 x 3 @ 95 lbs
2@ 75, 85, 95
3
Dawna
Graham
11:30 AM CrossFit
1 x 3 @ 90 lbs
4
Katelin
Turner
6:30 AM CrossFit
1 x 3 @ 85 lbs
65, 70, 75, 85
5
Katie
Longto
6:30 PM CrossFit
1 x 3 @ 80 lbs
55, 65, 65, 75, 75
5
Krysta
Besser
8:45 AM CrossFit
1 x 3 @ 80 lbs
6
Haley
Bury
6:30 PM CrossFit
1 x 3 @ 75 lbs
6
Piper
Huber
6:30 PM CrossFit
1 x 3 @ 75 lbs
2@65, 4@75
7
Rana
Schnaubelt
4:30 PM CrossFit
1 x 3 @ 70 lbs
3(60), 3(70)
8
Jennifer
Lee
11:30 AM CrossFit
6 x 3 @ 65 lbs
55, 55, 55, 55, 65, 65
8
Chantell
Fukumae
6:30 PM CrossFit
1 x 3 @ 65 lbs
8
Private
6:30 PM CrossFit
1 x 3 @ 65 lbs
9
Colette
Matsuda
5: 30 AM CrossFit
1 x 3 @ 55 lbs
Worked on snatch form
9
Courtney
Floersch
4:30 PM CrossFit
1 x 3 @ 55 lbs
9
Paige
Ueltschey
5: 30 AM CrossFit
1 x 3 @ 55 lbs
10
Kaco
Newbury
11:30 AM CrossFit
1 x 3 @ 50 lbs
11
Cheri
Lebrun
5: 30 AM CrossFit
1 x 3 @ 45 lbs
11
Teresa
Morescalchi
5: 30 AM CrossFit
1 x 3 @ 45 lbs
12
Lisa
Romary
8:45 AM CrossFit
1 x 3 @ 30 lbs
13
Melissa
Pelham
6:30 PM CrossFit
1 x 3 @ 25 lbs
14
Carole
Bertrand
11:30 AM CrossFit
1 x 3 @ 0 lbs
had to use pvc
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