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Components
Metcon
Bench Press
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Open Gym
Date
Workout
Fri - 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):
35 (20/15)
Workout
Fri
Main WOD
Metcon (AMRAP - Reps)
AMRAP 14
70 DUs
7 MU ring
7 Snatch -power OK 155/105
40-49yo - 135/95
50-54yo - 95/65
55+yo - 75/55 + C2B pullup
Scaled - singles / pull ups / 75/55
Bench Press (3 x 5 @ 80% , super set w/ring pushup)
Bench Press
Rest 30s after bench
Ring push ups x 8
Feet on a box so you are parallel to floor
Rings to armpits and full lockout at top
Rest 2-3 min before bench
Accessory Work
Metcon (Weight)
BSS x 8/leg @ 1/4bw DBs
Rest 1 min
GHD sit ups x 20
Rest 2 min
3 sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 01, 2016
Male Clients
1
Mauricio
Sousa
4:30 PM CrossFit
351 Reps
2
Rich
Roskopf
4:30 PM CrossFit
332 Reps
3
Dean
Durfee
6:45 PM CrossFit
284 Reps
4
Todd
Findlay
4:30 PM CrossFit
744 Reps
scaled
5
Jonathan
Bermudez
5: 30 AM CrossFit
574 Reps
Scaled
6
Chris
Pearcey
6:30 AM CrossFit
554 Reps
Scaled division
7
Will
Mahoney
11:30 AM CrossFit
509 Reps
singles, ring rows, 105# snatch
8
Jens
Deppe
11:30 AM CrossFit
505 Reps
Scaled #75 snatch - jumping PUs
9
Dave
Mosher
8:45 AM CrossFit
502 Reps
scaled 55+yo 75#
10
Fred
Peterson
8:45 AM CrossFit
499 Reps
Du;pull-ups;95#
11
Bill
Hoppe
8:45 AM CrossFit
445 Reps
5 rounds plus 25 reps, fast toe touches, kpu, 65# snatch
12
Adam
Michaud
6:30 AM CrossFit
440 Reps
115 snatch, SUs
13
Andrew
Yancy
5:30 PM CrossFit
406 Reps
Singles, chin up/jumping chin up, 115lb snatch
14
Sean
Weeks
11:30 AM CrossFit
396 Reps
95 lbs and PU and singles
15
Alex
Matsuda
5: 30 AM CrossFit
379 Reps
75# Pull ups
16
Ram
Hernandez
5: 30 AM CrossFit
330 Reps
DU, 7 ring rows, 7 snatches 65#
17
Jason
Martin
4:30 PM CrossFit
329 Reps
84x3+77 scaled - su, c2b, 95lb
18
John
Rogacki
11:30 AM CrossFit
326 Reps
135#
19
Robert
Ball
6:30 AM CrossFit
290 Reps
DUs, PUs, 155
20
Jeremy
Rigdon
4:30 PM CrossFit
255 Reps
2 rounds of DU, 3rd round half DU, half singles. 2bar MU per roun...
Female Clients
1
Hayley
Gooding
4:30 PM CrossFit
412 Reps
2
Kayt
Gooding
4:30 PM CrossFit
157 Reps
3
Colleen
Beatty
5:30 PM Competitive Cross...
156 Reps
4
Teresa
Morescalchi
4:30 PM CrossFit
580 Reps
SU PU 45# Snatch
5
Paige
Ueltschey
6:30 AM CrossFit
544 Reps
Scaled, RR, 65#
6
Colette
Matsuda
5: 30 AM CrossFit
524 Reps
65#,PU, SU
7
Private
8:45 AM CrossFit
514 Reps
8
Lindsay
Durfee
5:30 PM CrossFit
497 Reps
2 rounds @ 65, rest @55 SU
9
Rana
Schnaubelt
4:30 PM CrossFit
494 Reps
Su, strict pu, #75
10
Katelin
Turner
11:30 AM CrossFit
490 Reps
singles; rr; 75# snatch
10
Su
Sparhawk
6:30 AM CrossFit
490 Reps
RR. 45#
11
Chelsea
Kilway
11:30 AM CrossFit
440 Reps
Scaled...obviously lol
12
Julie
Peterson
11:30 AM CrossFit
418 Reps
#60 snatch, all p/u!
13
Kelsae
Stentzel
8:45 AM CrossFit
413 Reps
45lbs snatch / single unders / ring rows w box
14
Jordan
Peterson
5: 30 AM CrossFit
4 Reps
rr, 65#
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