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Components
Back Squat
Bulgarian Split Squats
Metcon
Split Jerk
Clean
Power Snatch
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Open Gym
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
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
47 (29/18)
Workout
Tues
Main WOD
A: Back Squat (5 x 8 @ 60% ; rest 2 b/t)
Back Squat
B: Bulgarian Split Squats (3 x 8-12 @ 25%BW (total))
If i weigh 180# , then i need 45# total between 2 hands....so 20-25# DBs
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 10 of
6 power cleans 135/95
12 burpees
24 DUs
Team training
A: Split Jerk (Build to a 3 rep in 12-15 min)
Split Jerk
B: Clean (Build to a 3 rep in 15 min, 10s max b/t)
Clean
C: Power Snatch (Build to a 3 rep in 15 min,10s max b/t)
Power Snatch
D: Metcon (Time)
400m run
15 HSPU
20 pull ups
400m run
15 Burpee box jump over 24/20
20 pull ups
400m run
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, August 25, 2015
Male Clients
1
Eric
Logue
4:30 PM CrossFit
5 x 8 @ 275 lbs
2
Tom
Holt
4:30 PM CrossFit
5 x 8 @ 245 lbs
225,230,235,240,245
3
Robert
Ball
6:30 AM CrossFit
5 x 8 @ 225 lbs
3
Tim
Lichatowich
6:30 PM CrossFit
5 x 8 @ 225 lbs
4
Jeff
Hough
5: 30 AM CrossFit
5 x 8 @ 205 lbs
down to 12" box. w/Mike
4
Joe
Vithayathil
11:30 AM CrossFit
5 x 8 @ 205 lbs
4
JP
Zbylut
5: 30 AM CrossFit
5 x 8 @ 205 lbs
4
Rich
Roskopf
11:30 AM CrossFit
5 x 8 @ 205 lbs
5
Dave
Anderson
4:30 PM CrossFit
5 x 8 @ 195 lbs
5
Private
4:30 PM CrossFit
5 x 8 @ 195 lbs
6
Shelley
Duncan
8:45 AM CrossFit
5 x 8 @ 185 lbs
7
Chris
Bruscato
4:30 PM CrossFit
5 x 8 @ 175 lbs
form is feeling great
8
Fahad
Al-Wetaid
5: 30 AM CrossFit
5 x 8 @ 165 lbs
8
Scott
Boss
5: 30 AM CrossFit
5 x 8 @ 165 lbs
9
Dean
Durfee
6:30 AM CrossFit
5 x 8 @ 160 lbs
9
Jeremy
Rigdon
4:30 PM CrossFit
5 x 8 @ 160 lbs
9
John
Rogacki
6:30 AM CrossFit
5 x 8 @ 160 lbs
10
Dave
Mosher
8:45 AM CrossFit
5 x 8 @ 155 lbs
10
Mathew
Warren
5: 30 AM CrossFit
5 x 8 @ 155 lbs
11
Chris
Pearcey
6:30 AM CrossFit
5 x 8 @ 145 lbs
12
Brian
Niepoky
5: 30 AM CrossFit
5 x 8 @ 135 lbs
3 sets at 135# 2 @ 115#
12
Bruce
Barnes
4:30 PM CrossFit
5 x 8 @ 135 lbs
12
Eric
Jun
8:45 AM CrossFit
5 x 8 @ 135 lbs
12
Jason
Roraback
4:30 PM CrossFit
5 x 8 @ 135 lbs
12
Ken
Borst
8:45 AM CrossFit
5 x 8 @ 135 lbs
13
Private
11:30 AM CrossFit
5 x 8 @ 125 lbs
14
Fred
Peterson
5: 30 AM CrossFit
5 x 8 @ 115 lbs
14
Jonathan
Bermudez
6:30 AM CrossFit
5 x 8 @ 115 lbs
14
Jordyn
Low
5: 30 AM CrossFit
5 x 8 @ 115 lbs
Female Clients
1
Christine
Ford
4:30 PM CrossFit
5 x 8 @ 130 lbs
1
Melissa
Griffin
4:30 PM CrossFit
5 x 8 @ 130 lbs
2
Dawna
Graham
8:45 AM CrossFit
5 x 8 @ 115 lbs
3
Rana
Schnaubelt
4:30 PM CrossFit
5 x 8 @ 110 lbs
3
Sarah
Holman
4:30 PM CrossFit
5 x 8 @ 110 lbs
4
Lindsay
Durfee
4:30 PM CrossFit
5 x 8 @ 105 lbs
4
Private
6:30 PM CrossFit
5 x 8 @ 105 lbs
5
Chantell
Fukumae
6:30 PM CrossFit
5 x 8 @ 95 lbs
6
Haley
Bury
6:30 PM CrossFit
5 x 8 @ 90 lbs
7
Jessica
Riordan
6:30 PM CrossFit
5 x 8 @ 85 lbs
7
Nathalie
Mateer
5: 30 AM CrossFit
5 x 8 @ 85 lbs
7
Teresa
Morescalchi
5: 30 AM CrossFit
5 x 8 @ 85 lbs
8
Anne
Shapira
8:45 AM CrossFit
5 x 8 @ 75 lbs
8
Patti
Smith
5: 30 AM CrossFit
5 x 8 @ 75 lbs
9
Julie
Peterson
6:30 AM CrossFit
5 x 8 @ 70 lbs
9
Lisa
Romary
8:45 AM CrossFit
5 x 8 @ 70 lbs
9
Piper
Huber
6:30 PM CrossFit
5 x 8 @ 70 lbs
10
Stephanie
Speros
11:30 AM CrossFit
5 x 8 @ 45 lbs
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