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Components
Deadlift
Metcon
Hang Power Snatch
Back Squat
Metcon
Weighted Pull-ups
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Open Gym
Date
Workout
Tues - Beaverton Strength and Conditioning
Class
(All)
5: 30 AM CrossFit
6:30 AM CrossFit
9:00 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 (28/21)
Workout
Tues
Main WOD
A: Deadlift (5 x 8 , add 5-10#)
Deadlift
Super set with
1 leg KB deadlift x 8/leg
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10 of
5 hang power snatches 115/75
10 alt lunges front rack (in place)
Yellow zone
Team training
A: Hang Power Snatch (Build to a heavy in 20 min)
Hang Power Snatch
B: Back Squat (3.3.3 x 3 , moderate / heavy)
Back Squat
C: Metcon (Time)
5 x 30s Airdyne
10 Hang power snatch 115/75
Rest 3:30 b/t
Red zone
Accessory Work
AA: Weighted Pull-ups (5 x 3 , heavy)
The Strict Pull-up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 07, 2017
Male Clients
1
Josh
Hackett
11:30 AM CrossFit
5 x 8 @ 315 lbs
Started at 275 and went up 10lbs each set.
2
Dean
Durfee
4:30 PM CrossFit
5 x 8 @ 275 lbs
2
Jeff
Hough
11:30 AM CrossFit
5 x 8 @ 275 lbs
Thanks Josh!
2
Les
Davis
5: 30 AM CrossFit
1 x 8 @ 275 lbs
3
Jonathan
Bermudez
5: 30 AM CrossFit
5 x 8 @ 260 lbs
4
Joe
Vithayathil
11:30 AM CrossFit
5 x 8 @ 255 lbs
4
John
Rogacki
11:30 AM CrossFit
5 x 8 @ 255 lbs
4
Matt
Savoie
6:45 PM CrossFit
5 x 8 @ 255 lbs
5
Mathew
Warren
5: 30 AM CrossFit
1 x 8 @ 235 lbs
6
Chris
Pearcey
6:30 AM CrossFit
5 x 8 @ 225 lbs
6
Dave
Anderson
4:30 PM CrossFit
5 x 8 @ 225 lbs
6
Fred
Peterson
5: 30 AM CrossFit
5 x 8 @ 225 lbs
6
Scott
Boss
6:30 AM CrossFit
5 x 8 @ 225 lbs
6
Drew
Rivera
11:30 AM CrossFit
1 x 8 @ 225 lbs
7
Private
5: 30 AM CrossFit
5 x 8 @ 210 lbs
8
Jeremy
Rigdon
4:30 PM CrossFit
5 x 8 @ 205 lbs
35#kb
8
Steven
Gooding
5:30 PM CrossFit
5 x 8 @ 205 lbs
8
Andrew
Yancy
5:30 PM CrossFit
4 x 8 @ 205 lbs
tight back
8
Tim
Larkin
9:00 AM CrossFit
3 x 8 @ 205 lbs
1x185, 1x195, 3x205
8
Chad
Judy
5:30 PM CrossFit
1 x 8 @ 205 lbs
9
HP
Park
4:30 PM CrossFit
5 x 8 @ 195 lbs
9
Jens
Deppe
6:30 AM CrossFit
1 x 8 @ 195 lbs
10
kevin
guarnes
6:30 AM CrossFit
5 x 8 @ 185 lbs
10
Jamie
Grimm
6:45 PM CrossFit
4 x 8 @ 185 lbs
kddl 25lb
10
Carl
Hickerson
6:30 AM CrossFit
1 x 8 @ 185 lbs
10
Jay
Davis
6:30 AM CrossFit
1 x 8 @ 185 lbs
11
Private
9:00 AM CrossFit
3 x 8 @ 175 lbs
12
Dave
Mosher
9:00 AM CrossFit
5 x 8 @ 155 lbs
Female Clients
1
Katelin
Turner
9:00 AM CrossFit
5 x 8 @ 195 lbs
2
Tracie
Miller
6:30 AM CrossFit
3 x 8 @ 185 lbs
3
Kathy
Lohne
9:00 AM CrossFit
5 x 8 @ 175 lbs
3
Colette
Matsuda
5: 30 AM CrossFit
1 x 8 @ 175 lbs
3
Paige
Ueltschey
5: 30 AM CrossFit
1 x 8 @ 175 lbs
4
Dawna
Graham
6:30 AM CrossFit
5 x 8 @ 165 lbs
4
Haley
Bury
5: 30 AM CrossFit
5 x 8 @ 165 lbs
4
miki
hipp
6:45 PM CrossFit
5 x 8 @ 165 lbs
4
Private
6:45 PM CrossFit
5 x 8 @ 165 lbs
4
Rana
Schnaubelt
4:30 PM CrossFit
5 x 8 @ 165 lbs
5
Andrea
Samudio
5:30 PM CrossFit
5 x 8 @ 155 lbs
5
Su
Sparhawk
6:30 AM CrossFit
5 x 8 @ 155 lbs
6
Anu
Balu
6:30 AM CrossFit
5 x 8 @ 145 lbs
6
Lauren
Savoie
6:45 PM CrossFit
5 x 8 @ 145 lbs
6
Kate
Kauffman
5: 30 AM CrossFit
4 x 8 @ 145 lbs
7
Ali
Levy
6:45 PM CrossFit
5 x 8 @ 135 lbs
7
Teresa
Morescalchi
5: 30 AM CrossFit
4 x 8 @ 135 lbs
6-8 reps
8
Jennifer
Larson
11:30 AM CrossFit
5 x 8 @ 125 lbs
9
Karol
Anderson
4:30 PM CrossFit
3 x 8 @ 115 lbs
9
Julie
Peterson
11:30 AM CrossFit
1 x 8 @ 115 lbs
10
Shannon
Wiltz
9:00 AM CrossFit
5 x 8 @ 85 lbs
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