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Components
Metcon
Metcon
Metcon
Push Press
Snatch Pull
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):
69 (40/29)
Workout
Mon
Main WOD
Metcon (Weight)
EMOM 15 of
1 Power clean
1 Hang clean
1 Push press
1 Split jerk
Limiter for most will be PP
Start at 60-70% of max PP
Metcon (Calories)
30s max cal AB
Rest 4 min
3 sets
Score is total cals
Team training
Metcon (Weight)
EMOM 15 of
1 PC
1 HC
1 PP
1 SJ
Push Press (3 x 5 @ 31X1 , AHAP w/good tempo)
Push Press
Snatch Pull (High pulls 5 x 3 @ 100%+ snatch)
Snatch Pull
Metcon (Time)
1 set of
50/35 cal AB
20/15 C2B
10 burpees
For time
Accessory Work
Metcon (Weight)
3 sets of
10 push press @ 31X1
Rest 1 min
10 DB ext rotation/arm @ 31X1
Rest 2 min
Strict tempo....
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, August 15, 2016
Male Clients
1
Les
Davis
6:30 AM CrossFit
225 lbs
2
Aaron
Johnston
11:30 AM CrossFit
200 lbs
started @135
3
Drew
Rivera
4:30 PM CrossFit
195 lbs
4
Rob
Boek
6:45 PM CrossFit
185 lbs
acoss
5
Joe
Vithayathil
11:30 AM CrossFit
175 lbs
started 125
6
Private
4:30 PM CrossFit
165 lbs
6
HP
Park
5:30 PM Competitive Cross...
165 lbs
starting at 115.
6
John
Rogacki
11:30 AM CrossFit
165 lbs
115>165# build over sets
6
Paul
Schopp
5:30 PM CrossFit
165 lbs
105x3, 115x3, 125x3, 135x3, 145x1, 155x1, 165x1
7
Dave
Anderson
4:30 PM CrossFit
160 lbs
8
Andy
Mount
5: 30 AM CrossFit
155 lbs
5x115, 5x135, 4x145, 1x155
9
Jeremy
Rigdon
4:30 PM CrossFit
145 lbs
2x-105, 110, 115, 120, 125, 130, 145
9
Mathew
Warren
6:30 AM CrossFit
145 lbs
9
Todd
Findlay
4:30 PM CrossFit
145 lbs
10
Chris
Pearcey
6:30 AM CrossFit
135 lbs
5 @95, 8 @ 115, 2 @ 135
10
Private
11:30 AM CrossFit
135 lbs
10
Rob
D’Angelo
11:30 AM CrossFit
135 lbs
95x2,115x9,135x4 shoulder limit
11
Private
5: 30 AM CrossFit
125 lbs
12
David
Benson
11:30 AM CrossFit
115 lbs
12
Ken
Borst
11:30 AM CrossFit
115 lbs
12
Matthew
Zola
4:30 PM CrossFit
115 lbs
13
Dave
Mosher
8:45 AM CrossFit
105 lbs
13
Jonathan
Bermudez
5: 30 AM CrossFit
105 lbs
Started at 75, then 95
14
Alex
Matsuda
5: 30 AM CrossFit
95 lbs
15
Bill
Hoppe
6:30 AM CrossFit
85 lbs
16
Tom
Holt
4:30 PM CrossFit
205 lbs
Took 4 rounds off - cardio
17
Chad
Judy
4:30 PM CrossFit
185 lbs
18
Dean
Durfee
6:45 PM CrossFit
175 lbs
5x135, 5x155, 5x175
19
Fred
Peterson
4:30 PM CrossFit
145 lbs
Push jerk towards the end
20
Carl
Hickerson
6:30 AM CrossFit
125 lbs
20
Charles
Cummings
4:30 PM CrossFit
125 lbs
21
Will
Mahoney
11:30 AM CrossFit
115 lbs
22
Chris
Kvamme
6:30 AM CrossFit
105 lbs
22
Jens
Deppe
6:30 AM CrossFit
105 lbs
22
Sunny
Grover
5:30 PM CrossFit
105 lbs
23
Brian
Niepoky
5: 30 AM CrossFit
95 lbs
5 @ 75# 5 @ 85# 5 @ 95#
23
Private
11:30 AM CrossFit
95 lbs
23
Matt
Waldo
5: 30 AM CrossFit
95 lbs
24
Sean
Weeks
11:30 AM CrossFit
75 lbs
25
Connor
Warren
6:30 AM CrossFit
55 lbs
65 on last 5
Female Clients
1
Haley
Bury
6:45 PM CrossFit
150 lbs
2
Colleen
Beatty
8:45 AM CrossFit
135 lbs
built from 95
3
Sarah
Holman
11:30 AM CrossFit
120 lbs
2 sets @ 85, 95, 105 3 sets @ 110, 115, 120
4
Colette
Matsuda
5: 30 AM CrossFit
115 lbs
4
Katelin
Turner
6:45 PM CrossFit
115 lbs
80x2; 85x2; 90x2; 95x3; 100x3; 105x1; 110x1; 115x1
4
Katie
Wurzbach-L ...
5: 30 AM CrossFit
115 lbs
115x11, 125x2 (with 2x jerks), 135x2 (w/ 2x jerks)
4
Sarah
Allgood
4:30 PM CrossFit
115 lbs
5
Beth
Poore
4:30 PM CrossFit
110 lbs
5
Rana
Schnaubelt
4:30 PM CrossFit
110 lbs
75-110
6
Piper
Huber
6:45 PM CrossFit
95 lbs
5@65, 5@75, 3@85, 2@95. Shoulder felt ok building
7
Courtney
Floersch
5:30 PM CrossFit
90 lbs
5rds 75, 5 rds 80, 5 rds 90
8
Keesa
Garcia
5:30 PM CrossFit
75 lbs
9
Tomi
Schopp
5:30 PM CrossFit
65 lbs
10
Kelsae
Stentzel
11:30 AM CrossFit
60 lbs
10
Lisa
Romary
8:45 AM CrossFit
60 lbs
11
Cathy
Doyle
11:30 AM CrossFit
105 lbs
65 to 105 wts over 15 sets
12
Karen
Mount
11:30 AM CrossFit
100 lbs
12
Private
6:45 PM CrossFit
100 lbs
13
Jordan
Peterson
6:45 PM CrossFit
95 lbs
13
Krysta
Besser
8:45 AM CrossFit
95 lbs
14
Teresa
Morescalchi
4:30 PM CrossFit
75 lbs
65,70
15
Cheri
Lebrun
5: 30 AM CrossFit
72.5 lbs
16
Kaco
Newbury
5: 30 AM CrossFit
70 lbs
17
Alex
Newell
4:30 PM CrossFit
65 lbs
17
Casey
Pierson
4:30 PM CrossFit
65 lbs
17
Laura
Liu
5: 30 AM CrossFit
65 lbs
18
Tara
Whitcomb
8:45 AM CrossFit
55 lbs
65 last 5
19
Jasmine
Eoff
5:30 PM CrossFit
45 lbs
19
Su
Sparhawk
6:30 AM CrossFit
45 lbs
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