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Components
Deadlift
Metcon
Power Clean
Push Jerk
Deadlift
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
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 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):
45 (24/21)
Workout
Tues
Main WOD
Deadlift ("Conga" x 3 reps for 12 min )
Deadlift
Start at 70-75% and build over sets to 85-90%
3-4 peeps to a bar max
Rest as little as possible
Metcon (AMRAP - Rounds and Reps)
AMRAP 15 of
30 DUs
15 C2B pull up
5 C/J 185/135
Team training
Power Clean (3 x 5 @ 75% - drop n go)
Power Clean
Push Jerk (3 x 5 @ 75% of jerk )
Push Jerk
Deadlift (3 x 8 @ 75% )
Deadlift
Metcon (3 Rounds for reps)
90s of hang power cleans 115/75
90s of burpees
90s of TTB
60s of hang power cleans
60s of burpee
60s of TTB
30s of hang power clean
30s of burpee
30s of TTB
Total reps / round
Each round is total of 3 moves
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 21, 2016
Male Clients
1
Joe
Vithayathil
11:30 AM CrossFit
1 x 3 @ 395 lbs
not quite 90%
2
Mathew
Warren
5: 30 AM CrossFit
1 x 3 @ 385 lbs
3
John
Rogacki
11:30 AM CrossFit
1 x 3 @ 375 lbs
double at 395 (3rd felt dangerous, so I bailed)
4
Jonathan
Bermudez
5: 30 AM CrossFit
1 x 3 @ 365 lbs
1-385
5
Andy
Mount
4:30 PM CrossFit
1 x 3 @ 355 lbs
6
Jay
Garcia
6:45 PM CrossFit
1 x 3 @ 345 lbs
started at 255#
7
DAVE
RASMUSSEN
4:30 PM CrossFit
1 x 3 @ 335 lbs
2 reps@385
7
Dean
Durfee
4:30 PM CrossFit
1 x 3 @ 335 lbs
7
Private
4:30 PM CrossFit
1 x 3 @ 335 lbs
7
Jeff
Hough
5: 30 AM CrossFit
1 x 3 @ 335 lbs
7
Ken
Borst
11:30 AM CrossFit
1 x 3 @ 335 lbs
7
Will
Mahoney
11:30 AM CrossFit
1 x 3 @ 335 lbs
8
Adam
Michaud
6:30 AM CrossFit
1 x 3 @ 315 lbs
8
Chris
Pearcey
6:30 AM CrossFit
1 x 3 @ 315 lbs
build to 315, tried 335, but got heavy!
8
Jeremy
Rigdon
4:30 PM CrossFit
1 x 3 @ 315 lbs
225, 245, 255, 265, 275, 305, 315
9
Bruce
Barnes
4:30 PM CrossFit
1 x 3 @ 275 lbs
9
Sean
Weeks
11:30 AM CrossFit
1 x 3 @ 275 lbs
10
Paul
Schopp
5:30 PM CrossFit
1 x 3 @ 265 lbs
Build in 8 sets from 205
11
David
Benson
11:30 AM CrossFit
1 x 3 @ 255 lbs
11
Jens
Deppe
11:30 AM CrossFit
1 x 3 @ 255 lbs
About 8 rounds
12
Fred
Peterson
5: 30 AM CrossFit
1 x 3 @ 245 lbs
12
Sunny
Grover
11:30 AM CrossFit
1 x 3 @ 245 lbs
13
Cody
Koenig
6:45 PM CrossFit
1 x 3 @ 175 lbs
14
Alonzo
Lopez
6:45 PM CrossFit
1 x 3 @ 25 lbs
Female Clients
1
Katelin
Turner
6:45 PM CrossFit
1 x 3 @ 250 lbs
215, 2x 235, 2x 245, 2x 250
2
miki
hipp
6:45 PM CrossFit
3 x 3 @ 230 lbs
3
Dawna
Graham
11:30 AM CrossFit
1 x 3 @ 225 lbs
3
Krysta
Besser
4:30 PM CrossFit
1 x 3 @ 225 lbs
3
Rana
Schnaubelt
4:30 PM CrossFit
1 x 3 @ 225 lbs
3
Sarah
Allgood
4:30 PM CrossFit
1 x 3 @ 225 lbs
4
Haley
Bury
6:45 PM CrossFit
1 x 3 @ 215 lbs
4
Private
6:45 PM CrossFit
1 x 3 @ 215 lbs
5
Cheri
Lebrun
5: 30 AM CrossFit
1 x 3 @ 205 lbs
5
Katie
Wurzbach-L ...
5: 30 AM CrossFit
1 x 3 @ 205 lbs
6
Kate
Kauffman
4:30 PM CrossFit
1 x 3 @ 195 lbs
7
Jen
Thomason
4:30 PM CrossFit
1 x 3 @ 180 lbs
8
Chelsea
Kilway
5:30 PM CrossFit
1 x 3 @ 145 lbs
built to 145
8
Karol
Anderson
4:30 PM CrossFit
1 x 3 @ 145 lbs
9
Ali
Levy
6:45 PM CrossFit
13 x 3 @ 135 lbs
9
Pauline
Tran
6:45 PM CrossFit
13 x 3 @ 135 lbs
9
Nathalie
Mateer
5: 30 AM CrossFit
1 x 3 @ 135 lbs
10
Julie
Peterson
11:30 AM CrossFit
1 x 3 @ 105 lbs
11
Anne
Shapira
8:45 AM CrossFit
1 x 3 @ 0 lbs
Back Squat #135
11
Meihui
Li
5: 30 AM CrossFit
1 x 2 @ 125 lbs
11
Keesa
Garcia
5:30 PM CrossFit
1 x 1 @ 180 lbs
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