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Components
Clean and Jerk
Metcon
Bench Press
Hang Clean
Hang Clean
Front Squat
Annie
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Fri - 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
5:30 PM Competitive CrossFit Class
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
61 (32/29)
Workout
Fri
Main WOD
Clean and Jerk (Build to a heavy in 20 min)
Clean and Jerk
Metcon (AMRAP - Rounds and Reps)
AMRAP 12
10 pullups
6 HSPU
3 C/J 185/125
Power clean Push jerk OK
Bench Press (10-7-5-3-1)
Bench Press
Get as swole as possible
Team training
Hang Clean (Build to a heavy in 15 min)
Hang Clean
Hang Clean (1 hang clean + 2 jerks)
Hang Clean
Clusters 1.1.1 x 4
1 full clean from hang
1 power jerk
1 split jerk
Start at 70% of todays clean and build
Rest 15s b/t reps
Rest 2 min b/t sets
Front Squat (5-3-1AHAP , rest 2-3 b/t)
Front Squat
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
If you want to spice this one up, use TTB ....Get it!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 08, 2016
Male Clients
1
John
Floersch
4:30 PM CrossFit
1 x 1 @ 265 lbs
2
Drew
Rivera
8:45 AM CrossFit
1 x 1 @ 245 lbs
3
David
Fisher
5: 30 AM CrossFit
1 x 1 @ 235 lbs
4
Aaron
Johnston
4:30 PM CrossFit
1 x 1 @ 225 lbs
4
HP
Park
4:30 PM CrossFit
1 x 1 @ 225 lbs
4
Tom
Holt
5:30 PM CrossFit
1 x 1 @ 225 lbs
5
Private
5: 30 AM CrossFit
1 x 1 @ 215 lbs
6
John
Rogacki
8:45 AM CrossFit
1 x 1 @ 205 lbs
7
Dean
Durfee
8:45 AM CrossFit
1 x 1 @ 195 lbs
8
Jason
Roraback
5: 30 AM CrossFit
1 x 1 @ 185 lbs
STRICT
8
Kevin
Putnam
5:30 PM CrossFit
1 x 1 @ 185 lbs
9
Andrew
Yancy
5:30 PM CrossFit
1 x 1 @ 175 lbs
175x5
9
Trent
Nathanson
6:45 PM CrossFit
1 x 1 @ 175 lbs
10
Chris
Pearcey
6:30 AM CrossFit
1 x 1 @ 170 lbs
Failed twice at 180 on the jerk, but did clean both times.
11
Jeremy
Rigdon
4:30 PM CrossFit
1 x 1 @ 165 lbs
11
Joe
Bell
11:30 AM CrossFit
1 x 1 @ 165 lbs
11
Rob
D'Angelo
4:30 PM CrossFit
1 x 1 @ 165 lbs
11
Todd
Findlay
5: 30 AM CrossFit
1 x 1 @ 165 lbs
12
Matthew
Zola
4:30 PM CrossFit
1 x 1 @ 160 lbs
sloppy but locked out
13
Fred
Peterson
5: 30 AM CrossFit
1 x 1 @ 155 lbs
cleaned 180, couldnt jerk it
13
Private
8:45 AM CrossFit
1 x 1 @ 155 lbs
13
Sunny
Grover
4:30 PM CrossFit
1 x 1 @ 155 lbs
14
Bill
Hoppe
6:30 AM CrossFit
1 x 1 @ 145 lbs
14
Chip
Ueltschey
5: 30 AM CrossFit
1 x 1 @ 145 lbs
14
Will
Mahoney
11:30 AM CrossFit
1 x 1 @ 145 lbs
15
Jonathan
Bermudez
8:45 AM CrossFit
1 x 1 @ 140 lbs
15
Scott
Vernon
8:45 AM CrossFit
1 x 1 @ 140 lbs
16
Alex
Matsuda
5: 30 AM CrossFit
1 x 1 @ 125 lbs
16
Daniel
Thompson
11:30 AM CrossFit
1 x 1 @ 125 lbs
16
Matt
Waldo
5: 30 AM CrossFit
1 x 1 @ 125 lbs
17
Dave
Mosher
8:45 AM CrossFit
1 x 1 @ 115 lbs
18
Kush
Pathak
6:45 PM CrossFit
1 x 1 @ 65 lbs
form
Female Clients
1
Haley
Bury
6:45 PM CrossFit
1 x 1 @ 145 lbs
2
Christine
Ford
11:30 AM CrossFit
1 x 1 @ 135 lbs
2
Colette
Matsuda
5: 30 AM CrossFit
1 x 1 @ 135 lbs
2
Courtney
Floersch
4:30 PM CrossFit
1 x 1 @ 135 lbs
2
Piper
Huber
6:45 PM CrossFit
1 x 1 @ 135 lbs
Tried 145 x 2 ran out of time
3
Beth
Poore
4:30 PM CrossFit
1 x 1 @ 130 lbs
3
Katelin
Turner
11:30 AM CrossFit
1 x 1 @ 130 lbs
3
Krysta
Besser
6:30 AM CrossFit
1 x 1 @ 130 lbs
4
Chantell
Fukumae
6:45 PM CrossFit
1 x 1 @ 125 lbs
4
Dawna
Graham
11:30 AM CrossFit
1 x 1 @ 125 lbs
4
Private
4:30 PM CrossFit
1 x 1 @ 125 lbs
5
Katie
HIlgemann
5: 30 AM CrossFit
1 x 1 @ 120 lbs
6
Private
6:45 PM CrossFit
1 x 1 @ 115 lbs
6
Rana
Schnaubelt
11:30 AM CrossFit
1 x 1 @ 115 lbs
7
Nathalie
Mateer
5: 30 AM CrossFit
1 x 1 @ 105 lbs
10# pr
8
Paige
Ueltschey
5: 30 AM CrossFit
1 x 1 @ 100 lbs
9
Alex
Newell
4:30 PM CrossFit
1 x 1 @ 95 lbs
9
Karol
Anderson
4:30 PM CrossFit
1 x 1 @ 95 lbs
10
Chelsea
Kilway
5:30 PM CrossFit
1 x 1 @ 85 lbs
10
Deb
Reser
4:30 PM CrossFit
1 x 1 @ 85 lbs
pr
10
Private
5:30 PM CrossFit
1 x 1 @ 85 lbs
10
Kelsae
Stentzel
8:45 AM CrossFit
1 x 1 @ 85 lbs
10
Teresa
Morescalchi
5: 30 AM CrossFit
1 x 1 @ 85 lbs
100 attempt 2x
11
Claire
Alexander
11:30 AM CrossFit
1 x 1 @ 83 lbs
12
Anu
Balu
6:30 AM CrossFit
1 x 2 @ 80 lbs
12
Kaco
Newbury
11:30 AM CrossFit
1 x 1 @ 80 lbs
13
Stephanie
Noell
5: 30 AM CrossFit
1 x 1 @ 70 lbs
14
Stephanie
Speros
6:45 PM CrossFit
1 x 1 @ 45 lbs
15
Lisa
Romary
8:45 AM CrossFit
1 x 1 @ 0 lbs
Back Squats 90 lbs
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