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Components
Deadlift
Metcon
Metcon
Snatch
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Tuesday - Beaverton Strength and Conditioning
Class
(All)
5: 30 AM CrossFit
6:30 AM CrossFit
9:00 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):
48 (30/18)
Workout
Tuesday
Warm-up
A:
3 Rounds for completion:
8 KB Swings Russian
8 FR Lunges (Alt)
8 KB RDL
B: Deadlift ( DL (Clusters) 5.5.5 x 3 @ 60-70%)
Deadlift
Rest :30 bt clusters
Rest 3 mins between sets
C: Metcon (Time)
Run : 800m
Then
Push Jerk (#135/#95)
Power Clean
BSQ
15-10-5 for time
Team training
A: Metcon (Time)
2015 regional # 3
F1 - M1
.5 mile run
50 wallball
F2 - M2
.4 mile run
40 wallball
F3 - M3
.3 mile run
30 wallball
20 min cap
20/14# ball to 10'
B: Snatch (1 rep max in 6 min)
Snatch
Accessory Work
A: Metcon (No Measure)
30-60s wall bridge hold
20/arm banded ext. rotations
2 min squat hold
3 sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 08, 2017
Male Clients
1
Aaron
Johnston
4:30 PM CrossFit
3 x 15 @ 275 lbs
2
Adam
Michaud
6:30 AM CrossFit
3 x 15 @ 235 lbs
3
Andy
Mount
6:30 AM CrossFit
3 x 15 @ 225 lbs
3
Bradley
O'Neal
6:45 PM CrossFit
3 x 15 @ 225 lbs
3
Bryce
egbert
6:45 PM CrossFit
3 x 15 @ 225 lbs
3
Mathew
Warren
6:30 AM CrossFit
3 x 15 @ 225 lbs
3
Mikhail
Garibov
6:45 PM CrossFit
3 x 15 @ 225 lbs
4
Jens
Deppe
6:30 AM CrossFit
3 x 15 @ 215 lbs
4
Jonathan
Cerda
9:00 AM CrossFit
3 x 15 @ 215 lbs
5
Jamie
Grimm
6:45 PM CrossFit
3 x 15 @ 205 lbs
205lb
6
bill
hall
6:30 AM CrossFit
3 x 15 @ 185 lbs
6
Chip
Ueltschey
6:45 PM CrossFit
3 x 15 @ 185 lbs
6
Dave
Mosher
9:00 AM CrossFit
3 x 15 @ 185 lbs
6
Jason
Martin
4:30 PM CrossFit
3 x 15 @ 185 lbs
light but felt good
6
Jeremy
Rigdon
4:30 PM CrossFit
3 x 15 @ 185 lbs
6
Joseph
Easly
5:30 PM CrossFit
3 x 15 @ 185 lbs
6
Warren
Gawlik
9:00 AM CrossFit
3 x 15 @ 185 lbs
7
Alex
Matsuda
5: 30 AM CrossFit
3 x 15 @ 165 lbs
8
Private
9:00 AM CrossFit
3 x 15 @ 155 lbs
9
Tristan
Estridge
6:30 AM CrossFit
3 x 15 @ 70 lbs
rehabbing injury
10
Jay
Davis
6:30 AM CrossFit
2 x 15 @ 195 lbs
1 at 185#
10
Martin
stringer
5: 30 AM CrossFit
2 x 15 @ 245 lbs
10
Rob
D'Angelo
4:30 PM CrossFit
2 x 15 @ 225 lbs
185,225,225
10
Chris
Pearcey
11:30 AM CrossFit
1 x 15 @ 255 lbs
10
HP
Park
4:30 PM CrossFit
1 x 15 @ 215 lbs
10
Jeff
Hough
11:30 AM CrossFit
1 x 15 @ 265 lbs
1@225/1@145
10
Joe
Vithayathil
11:30 AM CrossFit
1 x 15 @ 285 lbs
275, 285
10
John
Rogacki
11:30 AM CrossFit
1 x 15 @ 315 lbs
275/295/305
10
Private
5: 30 AM CrossFit
1 x 15 @ 205 lbs
10
Tim
Larkin
9:00 AM CrossFit
1 x 15 @ 220 lbs
1@205, 1@215, 1@220
Female Clients
1
Anacaren
Gawlik
5:30 PM Competitive Cross...
3 x 15 @ 180 lbs
2
Ali
Levy
6:45 PM CrossFit
3 x 15 @ 175 lbs
2
Private
6:45 PM CrossFit
3 x 15 @ 175 lbs
3
Colette
Matsuda
5: 30 AM CrossFit
3 x 15 @ 165 lbs
4
Anu
Balu
6:30 AM CrossFit
3 x 15 @ 155 lbs
4
Kathy
Lohne
6:30 AM CrossFit
3 x 15 @ 155 lbs
5
Teresa
Morescalchi
5: 30 AM CrossFit
3 x 15 @ 135 lbs
6
Julie
Peterson
11:30 AM CrossFit
3 x 15 @ 105 lbs
95-105
7
Shannon
Wiltz
9:00 AM CrossFit
3 x 15 @ 80 lbs
8
Greeshma
Koppula
11:30 AM CrossFit
2 x 15 @ 105 lbs
1x15- 85
8
Katelin
Turner
6:45 PM CrossFit
2 x 15 @ 200 lbs
first set @ 195
8
Susan
Clay
5: 30 AM CrossFit
2 x 15 @ 85 lbs
Back pain 😭
8
Alissa
Tseu
5:30 PM CrossFit
1 x 15 @ 115 lbs
8
Katie
Wurzbach-L ...
5: 30 AM CrossFit
1 x 15 @ 175 lbs
1x155, 1x165, 1x175
8
Michelle
Benes
5: 30 AM CrossFit
1 x 15 @ 175 lbs
Kept it lite today - competition coming up on Sunday 😊
8
Rana
Schnaubelt
4:30 PM CrossFit
1 x 15 @ 185 lbs
175(2)
8
Su
Sparhawk
6:30 AM CrossFit
1 x 15 @ 175 lbs
8
Tracie
Miller
6:30 AM CrossFit
1 x 15 @ 195 lbs
165, 175, 195
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