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Components
Metcon
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Sat - Beaverton Strength and Conditioning
Class
(All)
7:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (10/7)
Workout
Sat
Metcon (AMRAP - Rounds and Reps)
AMRAP 15
200m run
3 box jumps 34/30
1 clean - full
1 front squat
1 jerk
AHAP with good form
Count each move as a rep
Run = 1 rep
Start at 70%+ of max C/J
Build over sets if possible
Metcon (Time)
50 cal row
25 wall walks -
chest . thighs , nose to wall
800m run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, July 02, 2016
Male Clients
1
Joe
Vithayathil
8:15 AM CrossFit
8 + 0
155# for all
2
Rob
Boek
7:00 AM CrossFit
7 + 4
185# across
3
Tom
Holt
8:15 AM CrossFit
6 + 2
135/155/175
4
David
Fisher
9:30 AM CrossFit
6 + 1
185
5
Andy
Mount
9:30 AM CrossFit
6 + 0
6
Dean
Durfee
8:15 AM CrossFit
5 + 4
210,205,195,185,175... missed my 215 jerk
7
Alex
Matsuda
7:00 AM CrossFit
7 + 6
75# 24"
8
Jonathan
Bermudez
7:00 AM CrossFit
7 + 0
30", 135# worked up
9
Daniel
Thompson
7:00 AM CrossFit
6 + 0
first time 24in box !!
9
Kush
Pathak
7:00 AM CrossFit
6 + 0
15 min, 85 lbs on clean
Female Clients
1
Colette
Matsuda
7:00 AM CrossFit
7 + 0
95#
1
Haley
Bury
7:00 AM CrossFit
7 + 0
Built to 145 lbs. Started at 115 lbs.
1
Hayley
Gooding
9:30 AM CrossFit
7 + 0
135,145,155,160,170,175,175
2
Lissa
Wickstrom
8:15 AM CrossFit
6 + 1
30" bj, built to 120#, started 95#
3
Teresa
Morescalchi
7:00 AM CrossFit
7 + 0
Step up 30 55#,65#
4
Rana
Schnaubelt
7:00 AM CrossFit
6 + 4
24"+25plate. 85,95,100,105,110,115
5
Private
8:15 AM CrossFit
0 + 0
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