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Components
Metcon
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Sat - Beaverton Strength and Conditioning
Class
(All)
7:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (12/14)
Workout
Sat
Rest 6 min between workouts Strict timecaps If you do not scale to finish that is a DNF
Main WOD
Metcon (Time)
5 rounds of
5 deadlifts 115/75
5 power cleans
5 front squats
5 push press
5 back squats
200m run
Cap - 20 min
Metcon (Time)
40-30-20-10
Wallball 20/14
Pull ups
Row cals
Cap - 18 min
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, April 23, 2016
Male Clients
1
Aaron
Johnston
7:00 AM CrossFit
10:29
UB
2
Joe
Vithayathil
7:00 AM CrossFit
11:09
Hit the wall in 4th
3
Jay
Garcia
8:15 AM CrossFit
11:16
4
Paris
Rabidoux
9:30 AM CrossFit
11:20
ub
5
Mauricio
Sousa
9:30 AM CrossFit
11:59
6
Rob
Boek
8:15 AM CrossFit
13:11
7
Dean
Durfee
8:15 AM CrossFit
13:24
8
Private
8:15 AM CrossFit
14:16
9
Jonathan
Bermudez
7:00 AM CrossFit
15:20
10
Robert
Ball
9:30 AM CrossFit
16:00
11
Fred
Peterson
8:15 AM CrossFit
12:05
95#
12
Chip
Ueltschey
7:00 AM CrossFit
15:20
#75
Female Clients
1
Hayley
Gooding
9:30 AM CrossFit
9:53
2
Colleen
Beatty
8:15 AM CrossFit
11:30
rough..
2
Erin
Rabidoux
9:30 AM CrossFit
11:30
3
Sasha
DeSilva
9:30 AM CrossFit
11:40
4
Melissa
Griffin
9:30 AM CrossFit
12:22
5
Sarah
Holman
8:15 AM CrossFit
13:12
6
Private
9:30 AM CrossFit
13:15
7
Lissa
Wickstrom
8:15 AM CrossFit
13:47
8
Paige
Ueltschey
7:00 AM CrossFit
11:41
55#
9
Haley
Bury
7:00 AM CrossFit
11:45
RX weight + 8 cal assault bike
10
Katie
Longto
9:30 AM CrossFit
13:23
65#, Sumo DL, hang PC
11
Anu
Balu
7:00 AM CrossFit
13:35
55#
12
Pauline
Tran
8:15 AM CrossFit
14:26
65#
13
Patti
Smith
7:00 AM CrossFit
15:18
45#
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