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Components
Turkish Get Up
Metcon
Back Squat
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
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
39 (17/22)
Workout
Wed
Main WOD
Turkish Get Up (30 reps - 15 min cap)
Turkish Get Up
Alternate reps each arm, good movement is a must, use a weight that allows that
Metcon (Time)
3 rounds at 80%
60 DUs
30 no push up burpees
15 HSPU
5 Power snatch 115/75
Back Squat (3 x 8 @ 60-65%)
Back Squat
Want to see some of these movements in action? Check out our
video library
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Whiteboard:
Wednesday, April 27, 2016
Male Clients
1
Les
Davis
6:30 AM CrossFit
1 x 1 @ 70 lbs
1
Robert
Ball
6:30 AM CrossFit
1 x 1 @ 70 lbs
30 reps @ 26 - 6:40. Then built up to 70 each arm.
2
Private
5:30 PM CrossFit
1 x 1 @ 55 lbs
3
Mathew
Warren
5: 30 AM CrossFit
1 x 1 @ 53 lbs
10x26, 10x35, 10x53
4
Andy
Mount
4:30 PM CrossFit
1 x 1 @ 45 lbs
10x#35, 3x45 - Shoulder out!
5
Private
8:45 AM CrossFit
1 x 30 @ 36 lbs
5
Jonathan
Bermudez
8:45 AM CrossFit
1 x 5 @ 36 lbs
10-26 green 5-36 orange
6
Dave
Mosher
8:45 AM CrossFit
1 x 30 @ 35 lbs
6
HP
Park
5:30 PM CrossFit
1 x 30 @ 35 lbs
6
Jay
Garcia
6:45 PM CrossFit
1 x 30 @ 35 lbs
6
Ken
Borst
11:30 AM CrossFit
1 x 30 @ 35 lbs
6
Rob
D’Angelo
4:30 PM CrossFit
1 x 30 @ 35 lbs
6
John
Rogacki
11:30 AM CrossFit
1 x 1 @ 35 lbs
orange kb
7
Dean
Durfee
8:45 AM CrossFit
1 x 40 @ 26 lbs
8
Scott
Boss
5: 30 AM CrossFit
1 x 12 @ 25 lbs
3@35
9
Bill
Hoppe
8:45 AM CrossFit
1 x 30 @ 18 lbs
9
Alex
Matsuda
5: 30 AM CrossFit
1 x 1 @ 18 lbs
Female Clients
1
Jennifer
Lee
8:45 AM CrossFit
1 x 1 @ 35 lbs
10 @ 18#, 10 @ 26#, 10 @ 35#
1
Kindra
Veith
6:45 PM CrossFit
1 x 1 @ 35 lbs
20@26#, 10@35#
2
Colette
Matsuda
5: 30 AM CrossFit
1 x 1 @ 26 lbs
2
Haley
Bury
6:45 PM CrossFit
1 x 1 @ 26 lbs
2
Rana
Schnaubelt
4:30 PM CrossFit
1 x 1 @ 26 lbs
3
Katelin
Turner
6:45 PM CrossFit
1 x 1 @ 20 lbs
first 3 rounds were with 18# kb
4
Jordan
Peterson
6:45 PM CrossFit
1 x 30 @ 18 lbs
4
Christine
Ford
11:30 AM CrossFit
1 x 1 @ 18 lbs
4
Dawna
Graham
11:30 AM CrossFit
1 x 1 @ 18 lbs
4
Laura
Liu
5: 30 AM CrossFit
1 x 1 @ 18 lbs
4
Pauline
Tran
6:45 PM CrossFit
1 x 1 @ 18 lbs
5
Kate
Kauffman
11:30 AM CrossFit
1 x 30 @ 15 lbs
5
Kelsae
Stentzel
11:30 AM CrossFit
1 x 30 @ 15 lbs
5
Julie
Peterson
11:30 AM CrossFit
1 x 1 @ 15 lbs
6
Chelsea
Kilway
5:30 PM CrossFit
1 x 1 @ 10 lbs
6
Kaco
Newbury
5: 30 AM CrossFit
1 x 1 @ 10 lbs
6
Stephanie
Speros
6:45 PM CrossFit
1 x 1 @ 10 lbs
6
Teresa
Morescalchi
5: 30 AM CrossFit
1 x 1 @ 10 lbs
7
Private
11:30 AM CrossFit
1 x 20 @ 9 lbs
7
Private
6:30 AM CrossFit
1 x 1 @ 9 lbs
8
Lea
Ann
5: 30 AM CrossFit
15 x 1 @ 5 lbs
upper body half only
8
Lisa
Romary
8:45 AM CrossFit
1 x 30 @ 5 lbs
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