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Components
Split Jerk
Metcon
Metcon
Metcon
Metcon
Back Squat
Metcon
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Open Gym
Date
Workout
Mon - 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):
47 (25/22)
Workout
Mon
Main WOD
Split Jerk (5 x 3 @ 70%+ 15 min)
Split Jerk
Take from a rack
Stick landing
Aggressive front foot
Metcon (Time)
2 rounds for time
100 DUs
25 pull ups
Rx+ = All UB sets
Metcon (Time)
2 rounds for time
500m row
15 HSPU
Rx+ = All UB
Team training
Metcon (Weight)
EMOM 10
15 wallball
1 full snatch 80%+
Metcon (AMRAP - Rounds and Reps)
AMRAP 8
50 DUs
15/10 C2B pull up
Back Squat (5-4-3-2-1 , start at 75-80% , build over sets)
Back Squat
Metcon (Time)
30 back squats for time
265/185
Accessory Work
Metcon (Distance)
15 min HS walk practice
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 01, 2016
Male Clients
1
Les
Davis
6:30 AM CrossFit
1 x 3 @ 225 lbs
2
Tom
Holt
4:30 PM CrossFit
1 x 3 @ 215 lbs
3
Todd
Findlay
4:30 PM CrossFit
3 x 3 @ 185 lbs
4
John
Rogacki
11:30 AM CrossFit
2 x 3 @ 175 lbs
135/155/165/175/175 (could have built but out of time)
5
Andy
Mount
6:30 AM CrossFit
1 x 3 @ 165 lbs
6
Adam
Michaud
6:30 AM CrossFit
5 x 3 @ 155 lbs
7
Dave
Anderson
4:30 PM CrossFit
1 x 3 @ 145 lbs
7
Mathew
Warren
5: 30 AM CrossFit
1 x 3 @ 145 lbs
8
Dylan
Graham
6:45 PM CrossFit
5 x 3 @ 135 lbs
9
Bruce
Barnes
4:30 PM CrossFit
5 x 3 @ 125 lbs
9
Chris
Pearcey
6:30 AM CrossFit
5 x 3 @ 125 lbs
9
Jason
Martin
4:30 PM CrossFit
5 x 3 @ 125 lbs
9
Jeremy
Rigdon
4:30 PM CrossFit
5 x 3 @ 125 lbs
9
Paul
Schopp
5:30 PM CrossFit
5 x 3 @ 125 lbs
9
Private
5: 30 AM CrossFit
2 x 3 @ 125 lbs
9
Daniel
Thompson
8:45 AM CrossFit
1 x 3 @ 125 lbs
10
Private
5:30 PM CrossFit
5 x 3 @ 115 lbs
10
Matthew
Zola
11:30 AM CrossFit
2 x 3 @ 115 lbs
10
Fred
Peterson
11:30 AM CrossFit
1 x 3 @ 115 lbs
11
Chris
Kvamme
6:30 AM CrossFit
5 x 3 @ 105 lbs
last sets we not much problem. jump weight next time by 15 each s...
11
Jonathan
Bermudez
8:45 AM CrossFit
1 x 3 @ 105 lbs
12
Dave
Mosher
8:45 AM CrossFit
5 x 3 @ 95 lbs
12
Kush
Pathak
5:30 PM CrossFit
5 x 3 @ 95 lbs
12
Ram
Hernandez
5: 30 AM CrossFit
5 x 3 @ 95 lbs
13
Jeremy
Parks
6:30 AM CrossFit
5 x 3 @ 75 lbs
Female Clients
1
Haley
Bury
6:45 PM CrossFit
1 x 3 @ 142.5 lbs
2
Katie
Wurzbach-L ...
5: 30 AM CrossFit
1 x 3 @ 125 lbs
2
Sarah
Allgood
4:30 PM CrossFit
1 x 3 @ 125 lbs
2
Sarah
Holman
4:30 PM CrossFit
1 x 3 @ 125 lbs
3
Katelin
Turner
6:45 PM CrossFit
5 x 3 @ 115 lbs
4
Krysta
Besser
4:30 PM CrossFit
1 x 3 @ 110 lbs
5
Alex
Newell
5:30 PM CrossFit
1 x 3 @ 105 lbs
5
Beth
Poore
11:30 AM CrossFit
1 x 3 @ 105 lbs
5
Rana
Schnaubelt
4:30 PM CrossFit
1 x 3 @ 105 lbs
6
Dawna
Graham
8:45 AM CrossFit
3 x 3 @ 95 lbs
6
Jordan
Peterson
5:30 PM Competitive Cross...
1 x 3 @ 95 lbs
6
Kate
Kauffman
5: 30 AM CrossFit
1 x 3 @ 95 lbs
3 @ 85, 2 @ 95
7
Lindsay
Durfee
4:30 PM CrossFit
3 x 3 @ 85 lbs
65,75, 3@85
7
Ali
Levy
6:45 PM CrossFit
1 x 3 @ 85 lbs
8
Karol
Anderson
4:30 PM CrossFit
5 x 3 @ 65 lbs
8
Lisa
Romary
8:45 AM CrossFit
5 x 3 @ 65 lbs
8
Chelsea
Kilway
5:30 PM CrossFit
1 x 3 @ 65 lbs
9
Megan
Waldo
6:45 PM CrossFit
5 x 3 @ 55 lbs
9
Teresa
Morescalchi
4:30 PM CrossFit
5 x 3 @ 55 lbs
10
Su
Sparhawk
6:30 AM CrossFit
5 x 3 @ 35 lbs
10
Tara
Whitcomb
6:30 AM CrossFit
1 x 3 @ 35 lbs
1st time worked on form
11
Jordan
Peterson
6:45 PM CrossFit
5 x 3 @ 0 lbs
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