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Components
Metcon
Muscle-ups
Metcon
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
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):
51 (26/25)
Workout
Wed
Main WOD
Metcon (Time)
5 rounds at 80% effort
20 Russian swings 53/35
10 Alt lunges w/KB
5 Back squats @ 70%
200m OH plate carry 25/15
Muscle-ups (Take 12-15 min and practice)
Muscle-ups
If you have MUs, work some clusters i.e.- 3.3.3
3 reps , rest 15s , 3 reps, rest 15s. 3 reps = 1 set
Try 2-3 sets
If not, work low ring transitions and ring dips
Accessory Work
Metcon (Calories)
15 sets
Row 20s @ 90-95%
Rest 40s
Score is cals
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 15, 2016
Male Clients
1
Private
11:30 AM CrossFit
19:28
2
Rob
D'Angelo
4:30 PM CrossFit
19:43
185#
3
Dave
Anderson
4:30 PM CrossFit
20:14
#225 BS
4
Mathew
Warren
5: 30 AM CrossFit
20:52
195# Back Squat
5
Jay
Garcia
6:45 PM CrossFit
21:00
Squat 245#
6
John
Rogacki
11:30 AM CrossFit
21:30
195#
7
Bradley
O'Neal
4:30 PM CrossFit
23:06
225#
8
Todd
Findlay
4:30 PM CrossFit
23:36
9
Jonathan
Bermudez
5: 30 AM CrossFit
23:38
165#
10
David
Fisher
5: 30 AM CrossFit
23:52
235 squat
11
Dean
Durfee
4:30 PM CrossFit
24:00
2nd hour- 205 bs
12
Adam
Michaud
6:30 AM CrossFit
24:13
25#OH carry, 220#BS,
13
Joe
Vithayathil
11:30 AM CrossFit
24:44
245#
14
Zander
Veith
5:30 PM CrossFit
25:05
15
Jeremy
Rigdon
4:30 PM CrossFit
26:15
185#sqauts
16
Chris
Pearcey
6:30 AM CrossFit
26:40
192.5 on BS. Took time on those, slow and controlled with good fo...
17
Bill
Hoppe
8:45 AM CrossFit
18:44
16 kg, 95#, 15#
18
Ken
Borst
11:30 AM CrossFit
20:45
135#, BS only at 60%
19
Private
4:30 PM CrossFit
20:50
20
Daniel
Thompson
6:45 PM CrossFit
21:34
green/orange 135 squat 25#plate. still under recovery weight
21
Jens
Deppe
5: 30 AM CrossFit
21:51
#145
22
Tyler
Anderson
4:30 PM CrossFit
22:35
23
Kush
Pathak
6:45 PM CrossFit
24:00
95 lbs on back squats
24
Will
Mahoney
11:30 AM CrossFit
25:06
205#
25
DAVE
RASMUSSEN
11:30 AM CrossFit
26:45
26
Alex
Matsuda
5: 30 AM CrossFit
29:13
25# plate, 115#, 35#
Female Clients
1
Kindra
Veith
6:45 PM CrossFit
19:52
175#
2
Katie
Wurzbach-L ...
5: 30 AM CrossFit
20:04
145#
3
Haley
Bury
6:45 PM CrossFit
20:09
145 lbs
4
Sarah
Holman
4:30 PM CrossFit
20:25
5
Lissa
Wickstrom
4:30 PM CrossFit
20:43
125# bs
6
Colleen
Beatty
6:45 PM CrossFit
21:16
#175
7
Rebekah
Brown
11:30 AM CrossFit
22:46
115/105#
8
Dawna
Graham
11:30 AM CrossFit
23:10
135#
9
Jordan
Peterson
6:45 PM CrossFit
23:42
10
Pauline
Tran
6:45 PM CrossFit
23:48
BS 5x5 @ 115#
11
Rana
Schnaubelt
4:30 PM CrossFit
24:14
#140. With Deb
12
Karen
Mount
11:30 AM CrossFit
24:30
13
Katelin
Turner
6:45 PM CrossFit
24:40
165# back squat
14
Jessica
Bynum
11:30 AM CrossFit
24:55
15
Anu
Balu
6:30 AM CrossFit
25:00
115# bs
16
Robyn
Miller
11:30 AM CrossFit
25:05
85lbs BS
17
Kelsae
Stentzel
11:30 AM CrossFit
27:38
115lbs squat
18
Chelsea
Kilway
5:30 PM CrossFit
19:25
26# kb; 90 lb bs
19
Anne
Shapira
8:45 AM CrossFit
21:20
18lb KB 95lb Back squat
20
Alex
Newell
5: 30 AM CrossFit
22:25
26# kb, 145# back squat
21
Deb
Reser
4:30 PM CrossFit
23:57
35# kb, 26# lunge, 70# squat, 15# walk...all unbroken!!!
22
Jessica
Jolly
6:45 PM CrossFit
24:33
23
Private
4:30 PM CrossFit
24:49
24
Hayley
Gooding
6:30 AM CrossFit
25:56
Front squats at 120# instead of backsquats....plate overhead walk...
25
Jennifer
Larson
11:30 AM CrossFit
0:00
Only got to do 4 rounds w/ 15lb plate and 35lb kb
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