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Components
Split Jerk
Chelsea
Clean and Jerk
Chelsea
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Wed - 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
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
36 (19/17)
Workout
Wed
Main WOD
Split Jerk ("Conga" line....60% start, build over sets)
Split Jerk
3-4 people to a rack
Perform 1 split jerk and move out
Keep rotating through
Start at 60% max
Chelsea (AMRAP - Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Team training
Clean and Jerk (Build to max in 20 min)
Clean and Jerk
Chelsea (AMRAP - Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats
Accessory Work
Metcon (AMRAP - Rounds)
5 weighted chin ups AHAP
Rest 1 min
5 Ring dips @ 31X3-note tempo!!
Rest 2 min
5 sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 03, 2016
Male Clients
1
Mike
Ford
11:30 AM CrossFit
1 x 1 @ 225 lbs
2
Dean
Durfee
4:30 PM CrossFit
1 x 1 @ 215 lbs
2
Tom
Holt
4:30 PM CrossFit
1 x 1 @ 215 lbs
3
Adam
Michaud
6:30 AM CrossFit
1 x 1 @ 205 lbs
3
John
Rogacki
11:30 AM CrossFit
1 x 1 @ 205 lbs
missed 225#
4
Andy
Mount
5: 30 AM CrossFit
1 x 1 @ 165 lbs
4
Private
5:30 PM CrossFit
1 x 1 @ 165 lbs
4
Private
11:30 AM CrossFit
1 x 1 @ 165 lbs
4
Ken
Borst
11:30 AM CrossFit
1 x 1 @ 165 lbs
5
Jason
Martin
4:30 PM CrossFit
1 x 2 @ 155 lbs
5
Chris
Pearcey
6:30 AM CrossFit
1 x 1 @ 155 lbs
5
Rob
D'Angelo
4:30 PM CrossFit
1 x 1 @ 155 lbs
75,95,115,125,135,155
5
Scott
Boss
6:30 AM CrossFit
1 x 1 @ 155 lbs
6
Mathew
Warren
5: 30 AM CrossFit
1 x 3 @ 145 lbs
7
Bill
Hoppe
8:45 AM CrossFit
1 x 1 @ 135 lbs
8
Bruce
Barnes
4:30 PM CrossFit
1 x 1 @ 115 lbs
9
Ram
Hernandez
5: 30 AM CrossFit
2 x 3 @ 95 lbs
9
Dave
Mosher
8:45 AM CrossFit
1 x 1 @ 95 lbs
9
Jonathan
Bermudez
8:45 AM CrossFit
1 x 1 @ 95 lbs
Female Clients
1
Haley
Bury
6:45 PM CrossFit
6 x 1 @ 115 lbs
1
Keesa
Garcia
5:30 PM CrossFit
1 x 1 @ 115 lbs
2
Katie
Wurzbach-L ...
5: 30 AM CrossFit
2 x 3 @ 105 lbs
2
Kate
Kauffman
5: 30 AM CrossFit
1 x 1 @ 105 lbs
Others at 95
2
Katie
HIlgemann
5: 30 AM CrossFit
1 x 1 @ 105 lbs
2
Sarah
vickers
5:30 PM CrossFit
1 x 1 @ 105 lbs
3
Jordan
Peterson
6:45 PM CrossFit
1 x 1 @ 95 lbs
3
Lisa
Romary
8:45 AM CrossFit
1 x 1 @ 95 lbs
3
Private
6:45 PM CrossFit
1 x 1 @ 95 lbs
3
Rana
Schnaubelt
4:30 PM CrossFit
1 x 1 @ 95 lbs
4
Anne
Shapira
8:45 AM CrossFit
1 x 1 @ 85 lbs
4
Stephanie
Carson
6:45 PM CrossFit
1 x 1 @ 85 lbs
5
Lindsay
Durfee
4:30 PM CrossFit
1 x 1 @ 80 lbs
6
Kaco
Newbury
11:30 AM CrossFit
1 x 3 @ 75 lbs
6
Julie
Peterson
11:30 AM CrossFit
1 x 1 @ 75 lbs
7
Tara
Whitcomb
6:30 AM CrossFit
10 x 1 @ 55 lbs
Ten min 1 min each rep I lost count so I'm guessing 10 it was a l...
7
Su
Sparhawk
6:30 AM CrossFit
1 x 1 @ 55 lbs
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