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Components
Metcon
Metcon
Front Squat
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Tues - 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):
22 (14/8)
Workout
Tues
Main WOD
A : Metcon (No Measure)
3 rounds @ 80%
12 box jumps
12 GHD sit ups
12 HSPU
12 TTB
12 min cap
B: Metcon (Time)
With a partner complete the following
100 Goblet squats 53/35
80 Pull ups
60 Push press 115/75
40 1 arm OH squat w/KB
20 rope climbs 12'
Rx+ - 70/53 KB
135/95 push press
Team training
A: Metcon (Time)
For time
800m run
60 DUs
50 KB sw 53/35
40 TTB
30 Burpee to plate
20 Box jumps 24/20
10 MU
20 box jump
30 burpee
40 TTB
50 KB sw
60 DUs
800m run
32 min cap- scale as needed to finish
B: Front Squat (4 x 2 , start 70% and build)
Front Squat
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Tuesday, February 02, 2016
Male Clients
1
Aaron
Johnston
4:30 PM CrossFit
12:20
With Ford
2
Private
8:45 AM CrossFit
13:06
3
Dave
Anderson
4:30 PM CrossFit
15:02
With Rob D.
4
Joe
Vithayathil
11:30 AM CrossFit
16:10
4
John
Rogacki
11:30 AM CrossFit
16:10
w/ JoeV
5
Dean
Durfee
5: 30 AM CrossFit
12:00
Scaled oh kb and rope
6
Dave
Mosher
8:45 AM CrossFit
13:06
W/ Nat
7
Brad
Mcpherson
5: 30 AM CrossFit
13:59
Partnered with Jon Orange KB 95 lb push press
7
Jonathan
Bermudez
5: 30 AM CrossFit
13:59
partnered with Brad Goblet Squat-orange 95# Push Press OH Squat-y...
8
Rob
D'Angelo
4:30 PM CrossFit
15:02
kbsq in place of ohsq
9
Jason
Martin
4:30 PM CrossFit
18:14
35lb ohs, 8 scaled rope - rest RX
9
Jeremy
Rigdon
4:30 PM CrossFit
18:14
Rx except 35# OHS,
10
Alonzo
Lopez
6:30 PM CrossFit
47:02
10
Zosimo
Lopez
6:30 PM CrossFit
47:02
Female Clients
1
Rana
Schnaubelt
4:30 PM CrossFit
16:44
Awesome to work out with you again, Dawna.
2
Katelin
Turner
4:30 PM CrossFit
14:26
worked with joe- split everything in half; worked in sets of 10 o...
3
Krysta
Besser
8:45 AM CrossFit
15:17
4
Karen
Mount
11:30 AM CrossFit
17:50
65#pp, 26#kb, 5 rope climbs, 5 mu's
5
Deb
Reser
4:30 PM CrossFit
17:59
Thanks Karol, so happy your back! 35# squat, pull ups, 55# push p...
6
Anu
Balu
5: 30 AM CrossFit
18:00
Did about 30-40 rows and used a 10# dumbbell for the OH squat. Us...
7
Julie
Peterson
11:30 AM CrossFit
19:00
ish. 55#PP, assisted PU, great job Robyn.
8
Cheri
Lebrun
5: 30 AM CrossFit
20:00
Ring rows, 10# db for oh squat, 55# push press, 5 rope climbs
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