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Components
Front Squat
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 Competition Class
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
48 (29/19)
Workout
Wed
Main WOD
A: Front Squat (establish a 1RM front squat)
Front Squat
B: Metcon (Time)
With a partner complete the folowing
30 power snatch 115/75
30 power clean push jerk
Alternate reps 1:1
Team training
A: Metcon (No Measure)
Rotate through the following exercises for form not fatigue for 30-40 minutes
-10 meters front roll
-2x Ring pull to invert skin the cat pull back through
-10 meters handstand roll out
-10 straight leg good form ring swings
-15 second tuck support on rings
-10 kipping hspu
-10 deep ring support swings (bottom of dip swings)
-2x ring pull to invert pike, cast out to back swing then muscle up (or scale with pull to chest… superb form with wrist band between ankles
B: Metcon (No Measure)
30 min easy run/row/AD
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 01, 2015
Male Clients
1
Eric
Logue
4:30 PM CrossFit
1 x 1 @ 385 lbs
2
John
Floersch
4:30 PM CrossFit
1 x 1 @ 335 lbs
2
Tom
Holt
4:30 PM CrossFit
1 x 1 @ 335 lbs
3
Les
Davis
11:30 AM CrossFit
1 x 1 @ 325 lbs
PR!
4
Robert
Ball
6:30 AM CrossFit
1 x 1 @ 315 lbs
5
Thomas
Arm
6:30 PM CrossFit
1 x 1 @ 295 lbs
6
Brian
Halverson
4:30 PM CrossFit
1 x 1 @ 275 lbs
6
Rich
Roskopf
11:30 AM CrossFit
1 x 1 @ 275 lbs
wasn't feeling 320#
7
Jeff
Hough
5: 30 AM CrossFit
1 x 1 @ 265 lbs
285 was too much today
8
Andy
Mount
4:30 PM CrossFit
1 x 1 @ 245 lbs
9
Private
4:30 PM CrossFit
1 x 1 @ 230 lbs
9
John
Rogacki
11:30 AM CrossFit
1 x 1 @ 230 lbs
failed 245#
10
Henry
Moreno
11:30 AM CrossFit
1 x 1 @ 220 lbs
11
Robert
Gruber
4:30 PM CrossFit
1 x 1 @ 215 lbs
12
Raghavendra
Pendyala
6:30 AM CrossFit
1 x 3 @ 205 lbs
12
Private
5: 30 AM CrossFit
1 x 1 @ 205 lbs
12
Chris
Pearcey
8:45 AM CrossFit
1 x 1 @ 205 lbs
Failed at 215#
12
Dean
Durfee
5: 30 AM CrossFit
1 x 1 @ 205 lbs
235 attempt failed twice
12
Will
Mahoney
4:30 PM CrossFit
1 x 1 @ 205 lbs
13
Jonathan
Bermudez
8:45 AM CrossFit
1 x 1 @ 185 lbs
13
Kent
Sayre
6:30 AM CrossFit
1 x 1 @ 185 lbs
missed at 205 & 200
13
Zosimo
Lopez
6:30 PM CrossFit
1 x 1 @ 185 lbs
14
Dylan
Graham
6:30 PM CrossFit
1 x 1 @ 175 lbs
15
Brian
Niepoky
4:30 PM CrossFit
1 x 1 @ 165 lbs
15
Ram
Hernandez
5: 30 AM CrossFit
1 x 1 @ 165 lbs
15
Sean
Weeks
11:30 AM CrossFit
1 x 1 @ 165 lbs
tried 185 but Rich said it was parallelish😜
16
Private
6:30 AM CrossFit
1 x 1 @ 160 lbs
17
Jordyn
Low
11:30 AM CrossFit
1 x 1 @ 155 lbs
18
Dave
Mosher
8:45 AM CrossFit
1 x 1 @ 125 lbs
pr
Female Clients
1
Colette
Matsuda
5: 30 AM CrossFit
1 x 1 @ 180 lbs
2
Courtney
Floersch
6:30 PM CrossFit
1 x 1 @ 165 lbs
3
Karen
Mount
4:30 PM CrossFit
1 x 1 @ 160 lbs
3
Rana
Schnaubelt
4:30 PM CrossFit
1 x 1 @ 160 lbs
4
Dawna
Graham
11:30 AM CrossFit
1 x 1 @ 155 lbs
4
Katie
HIlgemann
5: 30 AM CrossFit
1 x 1 @ 155 lbs
4
Private
6:30 PM CrossFit
1 x 1 @ 155 lbs
5
Cheri
Lebrun
6:30 AM CrossFit
1 x 1 @ 145 lbs
failed at 150
5
Tiffany
Conklin
8:45 AM CrossFit
1 x 1 @ 145 lbs
6
Nathalie
Mateer
5: 30 AM CrossFit
1 x 1 @ 135 lbs
7
Elizabeth
Moreno
11:30 AM CrossFit
1 x 1 @ 125 lbs
7
Karey
Miles
8:45 AM CrossFit
1 x 1 @ 125 lbs
8
Julie
Peterson
11:30 AM CrossFit
1 x 1 @ 115 lbs
Swb4. Failed at 125
8
Lisa
Romary
8:45 AM CrossFit
1 x 1 @ 115 lbs
PR
9
Liz
Maguire
8:45 AM CrossFit
1 x 1 @ 105 lbs
10
Kelley
Halverson
4:30 PM CrossFit
1 x 1 @ 100 lbs
11
Heather
Lane
5: 30 AM CrossFit
1 x 1 @ 95 lbs
12
Nancy
Lopez
6:30 PM CrossFit
5 x 5 @ 65 lbs
13
Piper
Huber
11:30 AM CrossFit
1 x 1 @ 0 lbs
Didn't go for PR, wasn't feeling it.
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