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Components
Elizabeth
Pavel complex
Front Squat
Back Squat
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 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):
37 (25/12)
Workout
Tues
Main WOD
A: Metcon (No Measure)
Skill work
3 sets not for time of
50 DUs
10-12 pistols
8-10 GHRs
30s hanging L-sit
15 min cap
B: Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Scale to finish in 12 min
C: Pavel complex
Work on your progression
Team training
A: Front Squat (3 sets @ 70% of 3 rep max)
Front Squat
B: Back Squat (3 sets @ 70% of 3 rep max)
Back Squat
C: Metcon (AMRAP - Rounds and Reps)
3 rounds
3 min AMRAP - 1 min rest
5 CTB Pullups
10 TTB
15 Air Squats
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, July 14, 2015
Male Clients
1
Joey
King
11:30 AM CrossFit
7:53
2
Les
Davis
8:45 AM CrossFit
9:28
3
Dean
Durfee
4:30 PM CrossFit
9:40
Did my first ever pistol squat!!!!
4
Scott
Boss
5: 30 AM CrossFit
12:26
Making progress. Slow but sure.
5
Mathew
Warren
5: 30 AM CrossFit
12:35
6
John
Rogacki
11:30 AM CrossFit
13:38
dragging
7
Jeff
Hough
5: 30 AM CrossFit
8:09
scaled 115 power cleans/close grip push ups
8
Joe
Rayburn
6:30 PM CrossFit
8:19
115 lb cleans and parallel bar dips
9
Jason
Roraback
5: 30 AM CrossFit
8:44
65 lbs
10
Dave
Mosher
8:45 AM CrossFit
9:22
#85 and push ups
11
Robert
Ball
6:30 AM CrossFit
10:24
135/CGPU Couldn't manage dips.
12
Private
5: 30 AM CrossFit
10:58
13
Private
4:30 PM CrossFit
11:09
14
Dave
Anderson
4:30 PM CrossFit
11:20
115, rings
15
Fred
Peterson
5: 30 AM CrossFit
11:24
95# and CGPU
16
Jonathan
Bermudez
8:45 AM CrossFit
11:26
75# clean, static bar dips
17
Rob
Boek
4:30 PM CrossFit
11:47
Bar dips
18
Tom
Holt
4:30 PM CrossFit
11:49
band assist ring dips
19
Ken
Borst
11:30 AM CrossFit
11:50
115 & ring dips
20
Bradley
O'Neal
11:30 AM CrossFit
12:00
115lbs, last 7 reps p.cleans Bar dips
20
Jason
Martin
6:30 PM CrossFit
12:00
dnf - 2 rounds 2 reps (115lbs, 12 dips rest cgpu)
20
Jeremy
Rigdon
4:30 PM CrossFit
12:00
Dnf. 95# bar. Timed out on 10 of 15 dips
20
Sean
Weeks
11:30 AM CrossFit
12:00
to 15 of cleans and 5 of dips. 85#
21
Chris
Pearcey
8:45 AM CrossFit
12:09
105# and Ring Dips
22
Ian
Myers
8:45 AM CrossFit
0:00
Female Clients
1
Nathalie
Mateer
5: 30 AM CrossFit
7:30
55#, cgpu off bench
1
Teresa
Morescalchi
8:45 AM CrossFit
7:30
65#
2
Colette
Matsuda
5: 30 AM CrossFit
8:26
95# / close grip pu
3
Piper
Huber
6:30 PM CrossFit
8:47
85# (21/15 pc/9 full cl), 24" box pu
4
Julie
Peterson
11:30 AM CrossFit
9:20
#55, push ups.
5
Sarah
Holman
4:30 PM CrossFit
10:24
85# squat cleans; PU on 20" box
6
Andrea
Samudio
4:30 PM CrossFit
10:34
65 lb clean redbx pu
7
Deb
Reser
4:30 PM CrossFit
10:43
75# power clean, 38 dips, 7 close grip p-up
8
Lindsay
Durfee
4:30 PM CrossFit
10:45
21@85lb 15&9@75 box push-ups
9
Haley
Bury
6:30 PM CrossFit
11:58
75 lbs. CHPUs
10
Kari
Roraback
5: 30 AM CrossFit
12:00
Finished in 4:49 power cleans close pu
11
Rana
Schnaubelt
4:30 PM CrossFit
12:57
#95, first round alternated between ring and bar dips, 2nd &3rd r...
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