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Components
Back Squat
Back Squat
Metcon
Metcon
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Open Gym
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 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):
45 (26/19)
Workout
Wed
Main WOD
A: Back Squat (5-3-1 ; 5-3-1 - wave load)
Back Squat
B: Back Squat (1 x 20 AHAP)
Back Squat
C: Metcon (Time)
21-15-9 of
Burpees
C2B pull ups
Team training
A: Metcon (Time)
20-15-10 @ 80%
Cal row
box jumps 20"
Push press 75/45
B: Metcon (Time)
3 rounds @ 80%
200m run
12 burpees
12 KB swings 53/35 Russian
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, February 24, 2016
Male Clients
1
Rob
Boek
4:30 PM CrossFit
1 x 1 @ 405 lbs
335, 365, 405
2
Tom
Holt
4:30 PM CrossFit
1 x 1 @ 335 lbs
275/295/315 285/315/335
3
Dave
Anderson
4:30 PM CrossFit
1 x 1 @ 330 lbs
225, 255, 295; 245, 275, 330
3
Private
4:30 PM CrossFit
1 x 1 @ 330 lbs
4
Adam
Michaud
11:30 AM CrossFit
1 x 1 @ 280 lbs
5
John
Rogacki
11:30 AM CrossFit
1 x 1 @ 270 lbs
PR, but should have gone 275/280
6
Private
5: 30 AM CrossFit
1 x 1 @ 265 lbs
6
Dean
Durfee
5: 30 AM CrossFit
1 x 1 @ 265 lbs
205, 225, 245 225, 245, 265
6
Matthew
Zola
4:30 PM CrossFit
1 x 1 @ 265 lbs
7
Daniel
Thompson
11:30 AM CrossFit
1 x 1 @ 245 lbs
175/195/215, 195/215/245
7
Jeremy
Rigdon
4:30 PM CrossFit
1 x 1 @ 245 lbs
5x185, 3x205, 1x225 5x195, 3x215, 1x245
7
Rob
D’Angelo
4:30 PM CrossFit
1 x 1 @ 245 lbs
185,205,225/195,215,245
7
Scott
Boss
5: 30 AM CrossFit
1 x 1 @ 245 lbs
185,205,225 205,225,245
7
Todd
Findlay
4:30 PM CrossFit
1 x 1 @ 245 lbs
8
Sean
Weeks
11:30 AM CrossFit
1 x 1 @ 235 lbs
195,205,235
9
Jonathan
Bermudez
5: 30 AM CrossFit
1 x 1 @ 225 lbs
5-165#, 3-185#, 1-205# 5-185#, 3-205#, 1-225# didn't squat deep e...
10
Kevin
Putnam
11:30 AM CrossFit
1 x 1 @ 215 lbs
11
Private
11:30 AM CrossFit
1 x 1 @ 195 lbs
11
Jens
Deppe
11:30 AM CrossFit
1 x 1 @ 195 lbs
12
Private
8:45 AM CrossFit
1 x 1 @ 185 lbs
12
Ram
Hernandez
5: 30 AM CrossFit
1 x 1 @ 185 lbs
13
Alex
Matsuda
5: 30 AM CrossFit
1 x 1 @ 155 lbs
14
Connor
Warren
5: 30 AM CrossFit
1 x 1 @ 85 lbs
14
Jackson
Strouhal
4:30 PM CrossFit
1 x 1 @ 85 lbs
15
Vijay
Guttal
6:30 AM CrossFit
3 x 5 @ 75 lbs
16
Paul
Schopp
5:30 PM CrossFit
1 x 1 @ 0 lbs
5-3-1, 5-3-1 185,205,215 - 195, 215, 225
Female Clients
1
Melissa
Griffin
11:30 AM CrossFit
1 x 1 @ 245 lbs
175, 185, 200 190, 205, 245
2
Katelin
Turner
6:30 PM CrossFit
1 x 1 @ 235 lbs
5x155, 3x180, 1x205, 5x165, 3x195, 1x235
3
Beth
Poore
5:30 PM CrossFit
1 x 1 @ 205 lbs
4
Rana
Schnaubelt
4:30 PM CrossFit
1 x 1 @ 190 lbs
135,155,175, 155,175,190
5
Private
6:30 PM CrossFit
1 x 1 @ 185 lbs
6
Dawna
Graham
11:30 AM CrossFit
1 x 1 @ 160 lbs
6
Karen
Mount
11:30 AM CrossFit
1 x 1 @ 160 lbs
7
Lindsay
Durfee
4:30 PM CrossFit
1 x 1 @ 155 lbs
115,125,135 135,145,155
8
Jennifer
Lee
11:30 AM CrossFit
1 x 1 @ 150 lbs
115, 125, 135 125, 135, 150
9
Anu
Balu
5: 30 AM CrossFit
1 x 1 @ 135 lbs
#95,#115,#130
9
Isabelle
Ford
4:30 PM CrossFit
1 x 1 @ 135 lbs
10
Paige
Ueltschey
5: 30 AM CrossFit
1 x 1 @ 125 lbs
10
Piper
Huber
6:30 PM CrossFit
1 x 1 @ 125 lbs
95/105/115/105/115/125
11
Rebekah
Brown
11:30 AM CrossFit
1 x 1 @ 120 lbs
5 x 100 3 x 110 1 x 105 5 x 105 3 X 115 1 X 120
12
Private
4:30 PM CrossFit
1 x 1 @ 115 lbs
12
Julie
Peterson
11:30 AM CrossFit
1 x 1 @ 115 lbs
13
Deb
Reser
4:30 PM CrossFit
1 x 1 @ 110 lbs
65, 75, 95, 75, 95, 110
14
Kaco
Newbury
11:30 AM CrossFit
1 x 1 @ 105 lbs
15
Stephanie
Speros
6:30 PM CrossFit
1 x 1 @ 80 lbs
65, 70, 75
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