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Components
Deadlift
Metcon
Back Squat
Press - PP - jerk
Toes-To-Bar
Handstand Push-ups
Handstand Walk
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 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):
49 (25/24)
Workout
Tues
Main WOD
A: Deadlift (5 x 8 @ 50%)
Deadlift
B: Metcon (4 Rounds for reps)
On a 3 min clock
Row 500/400m
In time left over
Max rep burpee box jump overs 24/20
Rest 3 min
4 sets
Team training
A: Back Squat (5 -3-2-1-20 , Rest 2-3 b/t)
Back Squat
B: Press - PP - jerk (Press 1 x 5 , PP 1 x 3 , jerk 1 x 1)
Perform reps as follows
C: Toes-To-Bar (Clusters x.x.x 3 sets , rest 15s / rest 2-3 )
Toes-To-Bar
D: Handstand Push-ups (Clusters x.x.x 3 sets)
Handstand Push-ups
Accessory Work
AA: Handstand Walk (15 min practice)
Handstand Walk
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, February 21, 2017
Male Clients
1
Robert
Ball
6:30 AM CrossFit
5 x 8 @ 255 lbs
1
Rob
Boek
6:30 AM CrossFit
1 x 8 @ 255 lbs
5x8
2
Aaron
Johnston
11:30 AM CrossFit
5 x 8 @ 235 lbs
2
Joe
Vithayathil
11:30 AM CrossFit
5 x 8 @ 235 lbs
3
Andrew
Yancy
4:30 PM CrossFit
5 x 8 @ 225 lbs
3
Dean
Durfee
8:45 AM CrossFit
5 x 8 @ 225 lbs
3
Jonathan
Bermudez
5: 30 AM CrossFit
5 x 8 @ 225 lbs
3
Matt
Savoie
6:45 PM CrossFit
5 x 8 @ 225 lbs
3
Jeff
Hough
11:30 AM CrossFit
3 x 8 @ 225 lbs
1@185/1@205
4
Chad
Judy
5: 30 AM CrossFit
1 x 8 @ 205 lbs
5
Adam
Michaud
6:30 AM CrossFit
5 x 8 @ 195 lbs
5
Chris
Pearcey
6:30 AM CrossFit
5 x 8 @ 195 lbs
5
Dave
Anderson
4:30 PM CrossFit
5 x 8 @ 195 lbs
5
Private
4:30 PM CrossFit
5 x 8 @ 195 lbs
5
Rob
D'Angelo
4:30 PM CrossFit
1 x 8 @ 195 lbs
5
Sean
Weeks
11:30 AM CrossFit
1 x 8 @ 195 lbs
6
Private
5:30 PM CrossFit
5 x 8 @ 185 lbs
6
Jeremy
Rigdon
4:30 PM CrossFit
5 x 8 @ 185 lbs
6
Jason
Martin
4:30 PM CrossFit
3 x 8 @ 185 lbs
1x6,1x7
6
Fred
Peterson
5: 30 AM CrossFit
1 x 8 @ 185 lbs
4@165, 1@185
6
Private
5: 30 AM CrossFit
1 x 8 @ 185 lbs
7
Matthew
Zola
4:30 PM CrossFit
5 x 8 @ 175 lbs
8
Carl
Hickerson
6:30 AM CrossFit
5 x 8 @ 165 lbs
8
Jon
Searle
5: 30 AM CrossFit
1 x 8 @ 165 lbs
50 percent
9
Tim
Larkin
8:45 AM CrossFit
1 x 8 @ 145 lbs
Female Clients
1
Katelin
Turner
6:45 PM CrossFit
5 x 8 @ 175 lbs
2
Colette
Matsuda
5: 30 AM CrossFit
1 x 8 @ 165 lbs
3
Su
Sparhawk
6:30 AM CrossFit
5 x 8 @ 155 lbs
4
miki
hipp
6:45 PM CrossFit
5 x 8 @ 150 lbs
5
Anacaren
Gawlik
4:30 PM CrossFit
5 x 8 @ 145 lbs
5
Casey
Pierson
4:30 PM CrossFit
5 x 8 @ 145 lbs
5
Christine
Ford
5:30 PM CrossFit
5 x 8 @ 145 lbs
5
Emilee
Jennings
8:45 AM CrossFit
5 x 8 @ 145 lbs
5
Haley
Bury
6:45 PM CrossFit
5 x 8 @ 145 lbs
5
Rana
Schnaubelt
4:30 PM CrossFit
5 x 8 @ 145 lbs
6
Dawna
Graham
8:45 AM CrossFit
5 x 8 @ 140 lbs
6
Kathy
Lohne
8:45 AM CrossFit
1 x 8 @ 140 lbs
7
Nathalie
Mateer
5: 30 AM CrossFit
3 x 8 @ 135 lbs
7
Teresa
Morescalchi
5: 30 AM CrossFit
3 x 8 @ 135 lbs
8
Anu
Balu
6:30 AM CrossFit
5 x 8 @ 125 lbs
8
Lauren
Savoie
6:45 PM CrossFit
5 x 8 @ 125 lbs
8
Lindsay
Durfee
8:45 AM CrossFit
5 x 8 @ 125 lbs
8
Kate
Kauffman
5: 30 AM CrossFit
2 x 8 @ 125 lbs
9
Ali
Levy
6:45 PM CrossFit
5 x 8 @ 115 lbs
9
Piper
Huber
6:45 PM CrossFit
5 x 8 @ 115 lbs
10
Karol
Anderson
4:30 PM CrossFit
5 x 8 @ 105 lbs
10
Jennifer
Larson
11:30 AM CrossFit
1 x 8 @ 105 lbs
11
Karen
DeVyldere
6:30 AM CrossFit
5 x 8 @ 95 lbs
11
Sarah
D'Angelo
4:30 PM CrossFit
5 x 8 @ 95 lbs
85 for first 2
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