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Components
Kelly
RJ
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
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
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
47 (23/24)
Workout
Wed
Main WOD
Pick either one today
Goal is to keep moving
Small breaks when needed
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#
RJ (Time)
5 Rounds for time of:
800m Run
5 Rope Climbs, 15'
50 Push-ups
In honor of Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, died on Wednesday, March 24, 2010
To learn more about RJ
click here
Metcon (Time)
Accessory work - COMP PEEPS
If time allows
21-15-9
TTB w/medball
Manmakers 35/20
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 06, 2016
Male Clients
1
Zander
Veith
5:30 PM CrossFit
24:57
2
Aaron
Johnston
4:30 PM CrossFit
25:31
100 cal row after
3
Joe
Rayburn
6:45 PM CrossFit
25:50
4
Kevin
Putnam
5:30 PM CrossFit
26:40
5
HP
Park
5:30 PM CrossFit
28:07
6
Mathew
Warren
5: 30 AM CrossFit
28:36
7
Dylan
Graham
6:45 PM CrossFit
29:29
8
Dean
Durfee
11:30 AM CrossFit
29:45
2nd WOD
9
Avery
Jessup
6:30 AM CrossFit
30:15
snail city
10
Joe
Bell
4:30 PM CrossFit
31:11
11
Private
11:30 AM CrossFit
31:39
12
David
Fisher
5: 30 AM CrossFit
32:10
13
Fred
Peterson
4:30 PM CrossFit
33:57
14
Rob
Boek
6:30 AM CrossFit
37:02
15
Will
Mahoney
11:30 AM CrossFit
25:09
Half kelly
16
Bill
Hoppe
8:45 AM CrossFit
27:00
17
Dave
Mosher
8:45 AM CrossFit
28:15
scaled 14#WB and 20" box
18
Bruce
Barnes
11:30 AM CrossFit
29:39
started rx, then scaled to 14#, 20", then scaled reps
19
Alex
Matsuda
5: 30 AM CrossFit
30:41
14# wb
20
Todd
Findlay
5: 30 AM CrossFit
31:11
21
Jens
Deppe
11:30 AM CrossFit
31:25
22
Robert
Ball
6:30 AM CrossFit
37:58
24" Step-ups
23
Subodh
Nanal
5: 30 AM CrossFit
0:00
Female Clients
1
Haley
Bury
6:45 PM CrossFit
28:24
2
Erin
Rabidoux
5:30 PM CrossFit
28:28
3
Dawna
Graham
11:30 AM CrossFit
28:44
4
Christine
Ford
11:30 AM CrossFit
28:52
5
Colette
Matsuda
5: 30 AM CrossFit
30:51
6
Lissa
Wickstrom
4:30 PM CrossFit
34:00
7
Melissa
Griffin
6:30 AM CrossFit
38:19
blah
8
Piper
Huber
6:45 PM CrossFit
42:13
9
Katelin
Turner
6:45 PM CrossFit
42:36
deep in the pain cave
10
Karol
Anderson
4:30 PM CrossFit
47:30
run, box, 14#
11
Chelsea
Kilway
5:30 PM CrossFit
26:40
10# wb
12
Lisa
Romary
8:45 AM CrossFit
27:40
2x400 3x200 30grn KB 30 12 inch box steps
13
Lea
Ann
8:45 AM CrossFit
28:00
scaled:bike 200 meter run +2min airdyne kettle bell instead of wa...
14
Kate
Kauffman
5: 30 AM CrossFit
28:01
Modified for injury: 400m row, 10 step ups, 20 sit-ups, 30 wall b...
15
Katie
HIlgemann
5: 30 AM CrossFit
28:20
10lb wb first 3/8lb last two. Step ups
16
Nathalie
Mateer
5: 30 AM CrossFit
28:34
8#, SUs
17
Lindsay
Durfee
4:30 PM CrossFit
30:02
10# wb
18
Stephanie
Noell
5: 30 AM CrossFit
30:45
6# WB X 20 & step ups x20
19
Jordan
Peterson
4:30 PM CrossFit
31:16
10 lb medball
20
Stephanie
Speros
6:45 PM CrossFit
31:59
Only 4 rounds
21
Adrienne
Ashmanskas
5: 30 AM CrossFit
33:00
Scaled wall balls - squats only for last 2 rounds. 20 step ups .
22
Anu
Balu
5: 30 AM CrossFit
33:49
10# wb, 20,20,15,15,10 Bj, rest su.
23
Anne
Shapira
8:45 AM CrossFit
33:54
26# Goblet Squats instead of WB
24
Teresa
Morescalchi
5: 30 AM CrossFit
35:11
10# wb 20 inch bix
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