Show Workout in Full Screen
Auto Scroll Page
Components
Shoulder Press
Seated DB press
Metcon
Muscle-ups
GHD Sit-ups
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Open Gym
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
6:30 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
42 (29/13)
Workout
Wed
Main WOD
A1: Shoulder Press (5 x 8 @ 50% ; rest 2 b/t)
Shoulder Press
Super set with A2
I want you to really focus on a tight midline and getting the bar up and back just behind the ear.
A2: Seated DB press (5 x 8 @ moderate weight)
Sitting on floor with legs out in front
Keep midline tight and press overhead and behind ears
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 6 of
6 C2B pull ups
6 power snatches 115/75
Rx+ 135/95
Team training
A: Upper body warm up 1
a. 5 min easy Row/Bike/Run
b. Foam Roll and Stretch Tight Areas
c. 2x10 Wall Slides (Y’s, arms out at 45 degrees)
https://www.youtube.com/watch?v=N73AnUp3m2w
*You may also use Crossover symmetry for C and D
d. 2x10 Seated External Rotation w/ elbow on Knee
e. 2x20 Band Pull Aparts
f. 2x5 Clapping Pushups (As high as possible)
B: Muscle-ups (EMOM 10 x 3 reps)
Muscle-ups
C: GHD Sit-ups (3 x 20 , touch floor or ball)
GHD Sit-ups
D : Metcon (Time)
800m run
Rest 1 min exactly
400m run
Rest 1 min exactly
200m run
For time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 26, 2015
Male Clients
1
Dean
Durfee
5: 30 AM CrossFit
5 x 8 @ 95 lbs
1
Fahad
Al-Wetaid
5: 30 AM CrossFit
5 x 8 @ 95 lbs
1 @ 105, 4 @ 95
1
Jeff
Hough
5: 30 AM CrossFit
5 x 8 @ 95 lbs
1
Joe
Rayburn
6:30 PM CrossFit
5 x 8 @ 95 lbs
1
Les
Davis
8:45 AM CrossFit
5 x 8 @ 95 lbs
1
Mike
Ford
5: 30 AM CrossFit
5 x 8 @ 95 lbs
1
Robert
Ball
6:30 AM CrossFit
5 x 8 @ 95 lbs
2
Rich
Roskopf
11:30 AM CrossFit
5 x 8 @ 85 lbs
3
Chris
Pearcey
6:30 AM CrossFit
5 x 8 @ 75 lbs
3
Dave
Anderson
4:30 PM CrossFit
5 x 8 @ 75 lbs
3
Private
4:30 PM CrossFit
5 x 8 @ 75 lbs
3
Jeremy
Rigdon
4:30 PM CrossFit
5 x 8 @ 75 lbs
3
Mathew
Warren
5: 30 AM CrossFit
5 x 8 @ 75 lbs
3
Zosimo
Lopez
6:30 PM CrossFit
5 x 8 @ 75 lbs
4
John
Rogacki
8:45 AM CrossFit
5 x 8 @ 70 lbs
4
Ken
Borst
8:45 AM CrossFit
5 x 8 @ 70 lbs
5
Andy
Mount
6:30 AM CrossFit
5 x 8 @ 65 lbs
5
Bruce
Barnes
4:30 PM CrossFit
5 x 8 @ 65 lbs
5
Chris
Bruscato
4:30 PM CrossFit
5 x 8 @ 65 lbs
felt pretty easy
5
Private
4:30 PM CrossFit
5 x 8 @ 65 lbs
5
Dylan
Graham
6:30 PM CrossFit
5 x 8 @ 65 lbs
5
Fred
Peterson
6:30 PM CrossFit
5 x 8 @ 65 lbs
5
Private
6:30 AM CrossFit
5 x 8 @ 65 lbs
5
Jonathan
Bermudez
8:45 AM CrossFit
5 x 8 @ 65 lbs
5
Kent
Sayre
6:30 AM CrossFit
5 x 8 @ 65 lbs
5
Private
11:30 AM CrossFit
5 x 8 @ 65 lbs
6
Jordyn
Low
5: 30 AM CrossFit
5 x 8 @ 55 lbs
7
Ram
Hernandez
6:30 AM CrossFit
5 x 8 @ 45 lbs
8
Alex
Matsuda
5: 30 AM CrossFit
5 x 8 @ 35 lbs
Female Clients
1
Christine
Ford
5: 30 AM CrossFit
5 x 8 @ 55 lbs
1
Colette
Matsuda
5: 30 AM CrossFit
5 x 8 @ 55 lbs
2
Dawna
Graham
11:30 AM CrossFit
5 x 8 @ 45 lbs
2
Julie
Peterson
11:30 AM CrossFit
5 x 8 @ 45 lbs
2
Lindsay
Durfee
4:30 PM CrossFit
5 x 8 @ 45 lbs
2
Nathalie
Mateer
5: 30 AM CrossFit
5 x 8 @ 45 lbs
2
Patti
Smith
5: 30 AM CrossFit
5 x 8 @ 45 lbs
2
Rana
Schnaubelt
4:30 PM CrossFit
5 x 8 @ 45 lbs
2
Sarah
Holman
4:30 PM CrossFit
5 x 8 @ 45 lbs
3
Anne
Shapira
8:45 AM CrossFit
5 x 8 @ 40 lbs
4
Kate
Kauffman
5: 30 AM CrossFit
5 x 8 @ 35 lbs
2 sets @ 45.
4
Stephanie
Speros
6:30 PM CrossFit
5 x 8 @ 35 lbs
4
Teresa
Morescalchi
5: 30 AM CrossFit
5 x 8 @ 35 lbs
Loading...
Powered By Wodify