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Components
Metcon
Bulgarian Split Squats
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):
34 (18/16)
Workout
Wed
Main WOD
Metcon (AMRAP - Rounds and Reps)
Working at 80% effort
40 min of
400m run
500m row
10 squat clean thrusters - start at a moderate/light weight and add over sets....all reps should be drop n go, no excessive waiting
You can do 30 min @ 80% and do
sit up / V-up / TTB
Accessory Work
Bulgarian Split Squats (3 x 8/leg @ BW or BW + 1/4)
Metcon (Time)
50 sit ups
50 V-ups
50 TTB
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 22, 2016
Male Clients
1
Drew
Rivera
11:30 AM CrossFit
6 + 0
95, 105, 115, 125, 135, 145
2
Tom
Holt
4:30 PM CrossFit
5 + 11
Finished thrusters and run in 6th round. 65/75/85/95/105/115
3
Andrew
Yancy
5:30 PM CrossFit
5 + 10
75, 95 thrusters
4
Paul
Schopp
5:30 PM CrossFit
5 + 3
75lbs 3 thrusters
5
Ken
Borst
11:30 AM CrossFit
5 + 2
40 mins - 75 (1), 85 (2), 95 (1), 105 (1)
6
John
Rogacki
11:30 AM CrossFit
5 + 1
95>135#
7
Jeremy
Rigdon
4:30 PM CrossFit
5 + 0
38:23. 75#
7
Mathew
Warren
5: 30 AM CrossFit
5 + 0
32 min
8
Jonathan
Bermudez
8:45 AM CrossFit
4 + 3
30min,75#, finished run, row & 1 clean thruster
9
Rich
Roskopf
4:30 PM CrossFit
4 + 2
115/125/135/145/155 30 mins
10
Jay
Garcia
6:45 PM CrossFit
7 + 0
43 minutes 135# front squat off the rack.
11
Jens
Deppe
5: 30 AM CrossFit
6 + 1
Row, run, thrusters. Ended on 400m row. #65 thrusters
12
Bill
Hoppe
6:30 AM CrossFit
5 + 507
45 lb sq th
13
Chris
Pearcey
6:30 AM CrossFit
4 + 0
30 minutes, 75#, slow on squat clean thrusters. Working on form.
13
DAVE
RASMUSSEN
4:30 PM CrossFit
4 + 0
+500m row @95#
13
Kush
Pathak
5: 30 AM CrossFit
4 + 0
50% row after 1st set 80% lift until final set 200 m row in end s...
13
Sean
Weeks
11:30 AM CrossFit
4 + 0
75 lbs
14
Private
5: 30 AM CrossFit
0 + 0
Female Clients
1
Katie
Wurzbach-L ...
5: 30 AM CrossFit
6 + 0
55# x1, 65# x3, 75# x 2 thrusters
2
Rana
Schnaubelt
4:30 PM CrossFit
5 + 4
65,70,75,80,85,90(4)
3
Kelsae
Stentzel
11:30 AM CrossFit
4 + 900
4
Katelin
Turner
6:45 PM CrossFit
4 + 12
65# thruster; finished 300m row last round
5
Melissa
Griffin
4:30 PM CrossFit
4 + 11
4 rounds, plus row and thrusters 65, 75, 85, 95, 105#
6
Haley
Bury
6:45 PM CrossFit
4 + 3
30 mins - 65. 75. 85. 95. 95
7
Colleen
Beatty
6:30 AM CrossFit
4 + 0
30 min; #65,75,85,95
7
Kindra
Veith
6:45 PM CrossFit
4 + 0
30 min, 65-95#, 470m row into 5th round
7
Pauline
Tran
6:45 PM CrossFit
4 + 0
55#, 50 abmat sit ups 2:18
8
Deb
Reser
4:30 PM CrossFit
6 + 1
35#, started w/thrusters
9
Chelsea
Kilway
5:30 PM CrossFit
5 + 10
35# thruster
10
miki
hipp
6:45 PM CrossFit
5 + 6
65,75,85,95,105 2 rounds run 3 rounds AD
11
Julie
Peterson
11:30 AM CrossFit
4 + 403
45#
12
Alex
Newell
4:30 PM CrossFit
4 + 32
45#, 30 cal on bike
13
Ali
Levy
6:45 PM CrossFit
4 + 10
14
Jordan
Peterson
6:30 AM CrossFit
0 + 0
55#
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