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Components
Metcon
2-Position Clean
Shoulder Press
Behind the Neck Press
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Open Gym
Date
Workout
Fri - 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
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (21/9)
Workout
Fri
Main WOD
A: Metcon (3 Rounds for time)
3 sets of
5 wall walks
20 windshield wipers (floor or hanging)
Rest 1 min b/t sets
B: 2-Position Clean (EMOM 10 x 1 rep , start at 65-70% max)
Team training
A: Total body warm up 1
a. 5 min easy Row/Bike/Run
b. Foam Roll and Stretch Tight Areas
c. 2 x 20 each leg – plank leg slides
d. 2 x 10 face pulls
e. 2 x 10 each leg – Cossack squat
f. 2 x 3 each leg – Lateral Jumps – pause under control on each side
B: Shoulder Press (3 sets to a 3 rep max)
Shoulder Press
C: Behind the Neck Press (Same as B)
Press from back rack.
D: Metcon (Weight)
4a) 3x12 Bent Over Rows - AHAP
4b) 3x10 each DB wide row
4c) 3x6e Lying side Raise - 4 count lower - AHAP
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 14, 2015
Male Clients
1
Dave
Anderson
4:30 PM CrossFit
4:53
2
John
Rogacki
8:45 AM CrossFit
5:11
RX minus (last few dropped a bit)
3
Scott
Boss
5: 30 AM CrossFit
7:37
4
Jeremy
Rigdon
4:30 PM CrossFit
8:23
5
Chris
Pearcey
8:45 AM CrossFit
10:53
Windshield wipers got really hard, but got through them all!
6
Andy
Mount
6:30 AM CrossFit
4:43
7
Ken
Borst
11:30 AM CrossFit
4:55
8
JP
Zbylut
5: 30 AM CrossFit
5:03
9
Bruce
Barnes
4:30 PM CrossFit
5:10
on the floor
10
Ram
Hernandez
5: 30 AM CrossFit
5:45
11
Fred
Peterson
4:30 PM CrossFit
5:50
12
Rob
D’Angelo
4:30 PM CrossFit
5:52
WWrx, 25xWSW, 35xFWSW
13
Private
6:30 AM CrossFit
6:05
14
Private
4:30 PM CrossFit
6:10
15
Kevin
Putnam
6:30 AM CrossFit
6:17
New to windshield wipers. Not sure I figured it out.
16
Fahad
Al-Wetaid
5: 30 AM CrossFit
6:45
17
Kent
Sayre
6:30 AM CrossFit
7:45
windshield wipers on floor
18
Robert
Ball
6:30 AM CrossFit
7:47
Wipers on the floor
19
Jeff
Hough
5: 30 AM CrossFit
8:50
3ea wall walk
20
Brian
Niepoky
5: 30 AM CrossFit
9:50
From ground on windshield wiper
21
Shelley
Duncan
8:45 AM CrossFit
13:26
Could only take a couple steps up the wall on wall walks and had ...
Female Clients
1
Rana
Schnaubelt
4:30 PM CrossFit
10:10
2
Krysta
Besser
8:45 AM CrossFit
12:15
3
Deb
Reser
4:30 PM CrossFit
6:21
floor wipers plus 4 bar wipers exrtra
4
Private
8:45 AM CrossFit
6:59
5
Chantell
Fukumae
5: 30 AM CrossFit
8:00
6
Teresa
Morescalchi
5: 30 AM CrossFit
8:11
7
Private
11:30 AM CrossFit
9:00
8
Dawna
Graham
11:30 AM CrossFit
0:00
I forgot to look at clock.
8
Julie
Peterson
8:45 AM CrossFit
0:00
Genius didn't look @ clock. Completed walk walks and WW on floor.
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