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Components
Metcon
Deadlift
3 clean 1 jerk
Metcon
1000m Row
Metcon
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
8:45 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):
48 (30/18)
Workout
Tues
Main WOD
Metcon (Time)
4 rounds for time
400m run
10 S2OH 135/95
10 bar dips-strict
15 min cap
Deadlift (5-3-1)
Deadlift
Team training
3 clean 1 jerk (Wave load)
3 cleans + 1 jerk at the following weights
1 set at each of the %s
73 / 78 / 83
76 / 81 / 86
78 / 83 / 88
Metcon (Time)
Old people did it
For time
55 bar face burpee
34 OH squats 95/65
21 MU
Sub bar MU or 2:1 pullup
1000m Row (Time)
Max Effort 1000m Row
1000m Row
70% cooldown
Metcon (Weight)
Accessory
3 x 8 DB bench heavy
3 x 12 strict chin ups
Super set
Rest 30s , rest 2-3 min
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, May 03, 2016
Male Clients
1
Jay
Garcia
6:45 PM CrossFit
10:50
thanks joe
2
Joe
Rayburn
6:45 PM CrossFit
10:59
3
John
Floersch
4:30 PM CrossFit
13:35
4
Rich
Roskopf
11:30 AM CrossFit
13:36
UB S2OH
5
Les
Davis
6:30 AM CrossFit
14:34
6
Dean
Durfee
8:45 AM CrossFit
14:47
26LB kb for dips all UB
7
Skip
Henkel
5:30 PM CrossFit
15:00
3 rounds total
8
Rob
Boek
6:30 AM CrossFit
15:10
DNF. Finished through dips on last round.
9
Aaron
Johnston
11:30 AM CrossFit
1:39:59
13:30? forgot to restart clock
10
Jason
Martin
4:30 PM CrossFit
3:00
dnf
11
Bradley
O’Neal
4:30 PM CrossFit
12:55
105 S2OH
11
Will
Mahoney
11:30 AM CrossFit
12:55
200m run, 95lb s2oh, push-up off box
12
Dave
Anderson
4:30 PM CrossFit
12:59
#115
13
Mathew
Warren
5: 30 AM CrossFit
13:22
115# s2oh Mix dips/CGPU
14
Private
8:45 AM CrossFit
13:26
15
Fred
Peterson
8:45 AM CrossFit
13:42
115#
16
Sam
Burdick
5:30 PM CrossFit
13:45
4 x 400 meter run, 40 S2OH @ 125 lbs and 40 push-ups.
17
Chris
Pearcey
6:30 AM CrossFit
13:53
Strict Dips and 400 meter run, 95# S2OH. Could have gone a bit he...
17
Jonathan
Bermudez
8:45 AM CrossFit
13:53
95#S2OH
18
Todd
Findlay
4:30 PM CrossFit
14:07
19
Brian
Niepoky
5: 30 AM CrossFit
14:10
75# S2OH Push ups
20
Private
4:30 PM CrossFit
14:20
21
Tyler
Anderson
4:30 PM CrossFit
14:28
22
Ram
Hernandez
5: 30 AM CrossFit
14:51
75# s2oh, push ups
23
Daniel
Thompson
11:30 AM CrossFit
15:00
23
Dave
Mosher
8:45 AM CrossFit
15:00
400m row 85# stohead push ups
23
Jeremy
Rigdon
4:30 PM CrossFit
15:00
Dnf. 3 rds+run @115. Dips and pushups
23
Paul
Schopp
5:30 PM CrossFit
15:00
3rounds +200M 115lbs, strict dips
24
Ken
Borst
11:30 AM CrossFit
16:10
125#
25
Matthew
Zola
4:30 PM CrossFit
0:00
dnf - did 3 s2oh of last round @95
Female Clients
1
Katie
Rasmussen
11:30 AM CrossFit
11:35
200m run 35# s2oh box PU
2
Paige
Ueltschey
5: 30 AM CrossFit
13:42
3
Katie
HIlgemann
5: 30 AM CrossFit
13:45
3
Nathalie
Mateer
5: 30 AM CrossFit
13:45
55#, box pu
4
Kaco
Newbury
5: 30 AM CrossFit
13:48
65lb
5
Alex
Newell
4:30 PM CrossFit
13:58
row, 55#, push ups on box
6
Melissa
Griffin
4:30 PM CrossFit
14:22
push ups instead of dips
7
Lindsay
Durfee
8:45 AM CrossFit
14:39
75# PU
8
Haley
Bury
6:45 PM CrossFit
14:41
95 lbs unbroken. Dips/CGPUs
9
Private
6:45 PM CrossFit
14:43
10
Katie
Longto
6:45 PM CrossFit
14:48
400m row, 65#, pushups on paralettes
11
Pauline
Tran
6:45 PM CrossFit
14:55
65#, CGPU
12
Anu
Balu
5: 30 AM CrossFit
15:00
65#,DNF 10 Pu left
12
Jennifer
Lee
8:45 AM CrossFit
15:00
95# S2OH. Some dips. Mostly push ups. So much barf.
12
Katelin
Turner
6:45 PM CrossFit
15:00
95#; cgpu from kneews- made it through 3 rounds, 400m run + 1 jer...
12
Rana
Schnaubelt
4:30 PM CrossFit
15:00
#85. 3rds+run+7dips
12
Teresa
Morescalchi
5: 30 AM CrossFit
15:00
55#
13
Robyn
Miller
11:30 AM CrossFit
0:00
S2OH 40lbs Girl push-ups 3 full rounds 15 min cap
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