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Components
Clean and Jerk complex 4
Front Squat
Metcon
Deadlift
Snatch
Clean and Jerk
Bar Muscle-ups
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):
39 (23/16)
Workout
Fri
Main WOD
A: Clean and Jerk complex 4 (Every 2 min complete 1 complex (16 min))
1 power clean
1 front squat
1 clean
2 split jerks
B: Front Squat (1 x 10 AHAP in 12 min)
Front Squat
C: Metcon (3 Rounds for time)
300m row
10 power clean push jerk 115/75
10 Pull ups
Rest 4 min b/t
3 sets
Rx+ - 135/95 UB
C2B UB
Team training
Ca: Deadlift (Wave load. 5-3-1;5-3-1. 20 min)
Deadlift
B: Snatch (Build to a 1 rep 90%. 15 min)
Snatch
C: Clean and Jerk (Build to a 1 rep. 90%. 15 min)
Clean and Jerk
D: Bar Muscle-ups (Emom 5 x 3-5 ub reps)
Bar Muscle-ups
E: Metcon (Time)
21-15-9
Cal row
DB thruster. 45/30
Alt rows from plank w/DB
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 28, 2015
Male Clients
1
Eric
Logue
4:30 PM CrossFit
1 x 1 @ 225 lbs
185x3 225x5
2
Robert
Ball
6:30 AM CrossFit
1 x 1 @ 215 lbs
3
Rich
Roskopf
11:30 AM CrossFit
1 x 1 @ 210 lbs
+5 PR
4
Aaron
Johnston
6:30 PM CrossFit
1 x 1 @ 200 lbs
At home
5
Dave
Anderson
4:30 PM CrossFit
1 x 1 @ 185 lbs
115, 125, 135, 145, 155, 165, 175, 185
5
Dean
Durfee
5: 30 AM CrossFit
1 x 1 @ 185 lbs
5
Mike
Ford
8:45 AM CrossFit
1 x 1 @ 185 lbs
6
Jason
Roraback
5: 30 AM CrossFit
8 x 1 @ 175 lbs
75,125,145,165,175,195 failed
6
Jeff
Hough
5: 30 AM CrossFit
1 x 1 @ 175 lbs
6
Rob
D’Angelo
4:30 PM CrossFit
1 x 1 @ 175 lbs
Forgot 2nd jerk @185. 125/135/145/145/155/165/175/185
7
Chris
Bruscato
11:30 AM CrossFit
1 x 1 @ 170 lbs
sore R shoulder
7
Mathew
Warren
5: 30 AM CrossFit
1 x 1 @ 170 lbs
125,135,145,155,165,170,170,175 fail
8
Bruce
Barnes
4:30 PM CrossFit
1 x 1 @ 160 lbs
started @ 95 last set 160
9
Shelley
Duncan
8:45 AM CrossFit
1 x 1 @ 155 lbs
9
Jason
Martin
4:30 PM CrossFit
1 x 1 @ 155 lbs
+5lb ea rd
10
Chris
Pearcey
8:45 AM CrossFit
1 x 1 @ 145 lbs
75, 95, 105, 115, 125, 130, 135, 145
10
Jeremy
Rigdon
4:30 PM CrossFit
1 x 1 @ 145 lbs
105, 115, 125, 135, 135, 135, 135, 145
10
John
Rogacki
6:30 AM CrossFit
1 x 1 @ 145 lbs
115/135/145/145/145/145/145/145
11
Joe
Rayburn
6:30 PM CrossFit
1 x 1 @ 135 lbs
145# last 2 reps
11
Private
11:30 AM CrossFit
1 x 1 @ 135 lbs
12
Brian
Niepoky
5: 30 AM CrossFit
1 x 1 @ 125 lbs
Started @ 75# and 125# last 3 sets
13
Jonathan
Bermudez
6:30 AM CrossFit
1 x 1 @ 100 lbs
14
Jordyn
Low
8:45 AM CrossFit
8 x 1 @ 85 lbs
Female Clients
1
Colette
Matsuda
11:30 AM CrossFit
1 x 1 @ 145 lbs
2
Christine
Ford
6:30 AM CrossFit
1 x 1 @ 135 lbs
3
Melissa
Griffin
11:30 AM CrossFit
1 x 1 @ 125 lbs
4
Krysta
Besser
4:30 PM CrossFit
1 x 1 @ 120 lbs
5
Chantell
Fukumae
4:30 PM CrossFit
8 x 1 @ 115 lbs
55lb, 65lb, 75lb, 85lb, 95lb (x2), 105lb, 115lb
6
Karen
Mount
4:30 PM CrossFit
1 x 1 @ 105 lbs
Started at 75#
6
Rana
Schnaubelt
4:30 PM CrossFit
1 x 1 @ 105 lbs
75,80(2),85,90,95,100,105
7
Nathalie
Mateer
5: 30 AM CrossFit
1 x 1 @ 90 lbs
55, 75x2, 80x2, 85x2, 90
8
Andrea
Samudio
4:30 PM CrossFit
1 x 1 @ 85 lbs
2rnds 65 2rnds 75 Rest 85
8
Lindsay
Durfee
11:30 AM CrossFit
1 x 1 @ 85 lbs
9
Julie
Peterson
11:30 AM CrossFit
1 x 1 @ 80 lbs
9
Kate
Kauffman
5: 30 AM CrossFit
1 x 1 @ 80 lbs
9
Teresa
Morescalchi
5: 30 AM CrossFit
1 x 1 @ 80 lbs
65/75
10
Kari
Roraback
5: 30 AM CrossFit
8 x 1 @ 75 lbs
11
Katie
Longto
6:30 PM CrossFit
1 x 1 @ 65 lbs
Went light
12
Stephanie
Speros
6:30 PM CrossFit
1 x 1 @ 38 lbs
Still working on form
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