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Components
Metcon
Metcon
Front Squat
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
9:00 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):
56 (34/22)
Workout
Wed
Main WOD
Team training
A: Metcon (Time)
For time
500m row
10 D ball over - 100/70
400m row
8 D ball
300m row
6 D ball
200m row
4 D ball
100m row
2 D ball
Rx+ - 150/100
B: Metcon (AMRAP - Rounds and Reps)
3 rounds of "Cindy"
200m run
AMRAP 12
C: Front Squat (3 x 6, add 5-10#)
Front Squat
Comp class- mandatory
GPP- optional
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 17, 2017
Male Clients
1
Robert
Ball
6:30 AM CrossFit
10:45
2
Aaron
Johnston
11:30 AM CrossFit
11:20
3
Zander
Veith
5:30 PM CrossFit
13:10
4
Drew
Rivera
9:00 AM CrossFit
8:29
5
Private
5: 30 AM CrossFit
9:01
6
HP
Park
4:30 PM CrossFit
9:07
7
Joe
Vithayathil
11:30 AM CrossFit
9:11
1st WOD
8
Tim
Larkin
9:00 AM CrossFit
9:40
9
Bryce
egbert
6:45 PM CrossFit
9:45
10
Hugo
Cerda jr
5: 30 AM CrossFit
9:50
Post Cindy. Ouch
10
Scott
Boss
6:30 AM CrossFit
9:50
11
Chris
Pearcey
6:30 AM CrossFit
9:56
Back super tight, slow and controlled dballs.
12
Mike
Ford
4:30 PM CrossFit
10:02
13
Todd
Findlay
4:30 PM CrossFit
10:03
14
Mathew
Warren
5: 30 AM CrossFit
10:17
2nd metcon
15
Private
9:00 AM CrossFit
10:28
16
Fred
Peterson
5: 30 AM CrossFit
10:33
17
Ken
Borst
11:30 AM CrossFit
10:34
Did 2nd
18
John
Rogacki
11:30 AM CrossFit
10:37
2nd
19
Justin
Cumnock
6:45 PM CrossFit
10:47
20
Jeremy
Rigdon
4:30 PM CrossFit
11:15
21
Private
5: 30 AM CrossFit
11:34
22
Jeremiah
Brown
11:30 AM CrossFit
11:58
rx. 1st
23
Jonathan
Bermudez
11:30 AM CrossFit
12:00
DNF, 1-round left
24
Paul
Schopp
5:30 PM CrossFit
12:01
25
Jeff
Hough
11:30 AM CrossFit
14:01
2nd wave
26
phil
sobolewski
5: 30 AM CrossFit
9:52
70lb ball
27
Jens
Deppe
11:30 AM CrossFit
10:06
70# Dball
28
Ram
Hernandez
5: 30 AM CrossFit
10:30
70#
29
Fahad
Al-Wetaid
6:45 PM CrossFit
10:53
70# DBall
30
Kush
Pathak
5:30 PM CrossFit
11:15
Skipped first rd by accident, 70 lb ball
31
Ryan
Manwiller
6:30 AM CrossFit
11:18
50#
32
Tristan
Estridge
9:00 AM CrossFit
11:57
DB 50#
32
Warren
Gawlik
4:30 PM CrossFit
11:57
70#
Female Clients
1
Kindra
Veith
5:30 PM CrossFit
10:38
2
Matt
DeJesus
5:30 PM Competitive Cross...
10:54
3
Kayt
Gooding
6:45 PM CrossFit
11:36
Did this one 2nd
4
Haley
Bury
6:45 PM CrossFit
11:59
5
Colleen
Beatty
5:30 PM CrossFit
12:11
6
Katelin
Turner
6:30 AM CrossFit
9:59
7
Su
Sparhawk
6:30 AM CrossFit
10:25
8
Colette
Matsuda
5: 30 AM CrossFit
10:33
9
Tracie
Miller
6:30 AM CrossFit
10:50
10
Lauren
Savoie
6:45 PM CrossFit
11:14
11
Anu
Balu
6:30 AM CrossFit
11:31
12
Sarah
Holman
4:30 PM CrossFit
10:00
row; 10 35# kb swing
13
Jennifer
Larson
11:30 AM CrossFit
10:22
50# d ball
14
Julie
Peterson
11:30 AM CrossFit
10:24
50#
15
Adrienne
Ashmanskas
5: 30 AM CrossFit
10:35
40# D ball
16
Elheese
Taylor
6:45 PM CrossFit
11:08
50#
17
Ava
Streater
6:45 PM CrossFit
11:16
50 lb med ball
18
Pauline
Amal
6:45 PM CrossFit
11:40
40lb D ball
19
Cathy
Doyle
5:30 PM CrossFit
11:55
40 lb D ball
20
Lindsey
Angell
4:30 PM CrossFit
12:08
21
Greeshma
Koppula
6:30 AM CrossFit
12:55
22
Alissa
Tseu
5:30 PM CrossFit
13:09
40 lb D ball
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