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Components
Snatch
Back Squat
Metcon
Snatch
Front Squat
Push Press
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 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):
45 (25/20)
Workout
Tues
Main WOD
Snatch (EMOM 10 x 2 reps @ 60%+)
Snatch
Back Squat (3 x 8 , 40-50% w/3s pause in bottom)
Back Squat
Metcon (AMRAP - Rounds and Reps)
AMRAP 7
7 C2B pull up
7 burpee box jumps
Team training
Snatch (Build to a max in 20 min)
Snatch
Front Squat (5 x 5 , 3s pause in bottom AHAP)
Front Squat
If you do not hold 3s every rep, that set does not count
Push Press (5 x 5 @ 31X1 , AHAP strict tempo)
Push Press
Accessory Work
Metcon (Calories)
10 sets - rest 1 min
1 min max cal row
Score = total cals
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 02, 2016
Male Clients
1
John
Rogacki
11:30 AM CrossFit
1 x 2 @ 145 lbs
105>145 build
1
Les
Davis
6:30 AM CrossFit
1 x 2 @ 145 lbs
2
Aaron
Johnston
11:30 AM CrossFit
10 x 2 @ 135 lbs
2
HP
Park
4:30 PM CrossFit
1 x 2 @ 135 lbs
2
Joe
Rayburn
6:45 PM CrossFit
1 x 2 @ 135 lbs
3
Andrew
Yancy
5:30 PM CrossFit
10 x 2 @ 125 lbs
95lb - 125lb
3
Dave
Anderson
4:30 PM CrossFit
4 x 2 @ 125 lbs
4
Cody
Koenig
6:45 PM CrossFit
1 x 2 @ 115 lbs
4
Mathew
Warren
6:30 AM CrossFit
1 x 2 @ 115 lbs
5
Dean
Durfee
4:30 PM CrossFit
10 x 2 @ 95 lbs
5
Chris
Kvamme
6:30 AM CrossFit
5 x 2 @ 95 lbs
5
Private
5: 30 AM CrossFit
4 x 2 @ 95 lbs
5
Matthew
Zola
11:30 AM CrossFit
2 x 2 @ 95 lbs
A little unsteady catch, but getting better overall
5
Jens
Deppe
11:30 AM CrossFit
1 x 2 @ 95 lbs
6
Jason
Martin
4:30 PM CrossFit
3 x 2 @ 90 lbs
6
Jeremy
Rigdon
4:30 PM CrossFit
1 x 2 @ 90 lbs
7
Paul
Schopp
5:30 PM CrossFit
4 x 2 @ 85 lbs
6@75
7
Scott
Boss
5:30 PM CrossFit
4 x 2 @ 85 lbs
75(6)
7
Chris
Pearcey
6:30 AM CrossFit
1 x 2 @ 85 lbs
8
Rob
D'Angelo
4:30 PM CrossFit
5 x 2 @ 75 lbs
Clean 5x115#
8
Todd
Findlay
4:30 PM CrossFit
1 x 2 @ 75 lbs
9
Bruce
Barnes
4:30 PM CrossFit
10 x 2 @ 65 lbs
9
Dave
Mosher
8:45 AM CrossFit
10 x 2 @ 65 lbs
10
Jonathan
Bermudez
5: 30 AM CrossFit
10 x 2 @ 55 lbs
10
Connor
Warren
6:30 AM CrossFit
1 x 2 @ 55 lbs
Female Clients
1
Haley
Bury
5: 30 AM CrossFit
1 x 2 @ 125 lbs
2
Sarah
Allgood
4:30 PM CrossFit
2 x 2 @ 105 lbs
2
Sarah
Holman
4:30 PM CrossFit
1 x 2 @ 105 lbs
3
Katie
Wurzbach-L ...
5: 30 AM CrossFit
4 x 2 @ 100 lbs
6x95#, 4x100#
4
Krysta
Besser
4:30 PM CrossFit
1 x 2 @ 90 lbs
4
Rana
Schnaubelt
4:30 PM CrossFit
1 x 2 @ 90 lbs
5
Dawna
Graham
11:30 AM CrossFit
4 x 2 @ 85 lbs
6
Katelin
Turner
6:45 PM CrossFit
1 x 2 @ 80 lbs
4x75; 6x80
7
Kathy
Lohne
8:45 AM CrossFit
1 x 2 @ 75 lbs
8
Alex
Newell
4:30 PM CrossFit
1 x 2 @ 65 lbs
9
Julie
Peterson
11:30 AM CrossFit
1 x 2 @ 60 lbs
10
Jordan
Peterson
8:45 AM CrossFit
10 x 2 @ 55 lbs
10
Courtney
Floersch
6:45 PM CrossFit
1 x 2 @ 55 lbs
10
Private
6:45 PM CrossFit
1 x 2 @ 55 lbs
11
Cheri
Lebrun
5: 30 AM CrossFit
1 x 2 @ 50 lbs
12
Anne
Shapira
8:45 AM CrossFit
10 x 5 @ 45 lbs
OHSQ instead
12
Ali
Levy
6:45 PM CrossFit
1 x 2 @ 45 lbs
12
Su
Sparhawk
6:30 AM CrossFit
1 x 2 @ 45 lbs
13
Sarah
vickers
4:30 PM CrossFit
1 x 2 @ 40 lbs
14
Chelsea
Kilway
5:30 PM CrossFit
1 x 2 @ 35 lbs
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