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Components
Metcon
Metcon
Overhead Squat
Metcon
Metcon
Back Squat
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):
40 (25/15)
Workout
Fri
Main WOD
A: Metcon (No Measure)
3 sets not for time
15 wall squats
5 wall walks
10 low box jumps
B: Metcon (Time)
21-15-9
KB swings 53/35 full OH
pull ups
Rx+ - All UB sets / C2B
C: Metcon (Time)
15-12-9-6-3
Power clean 95/65
T2B
Rx+ - 115/75 UB sets T2B as well
Team training
A: Metcon (No Measure)
3 sets not for time
3-5 bar MU
1-2 rope climbs legless
8-10 shoulder taps
12 min cap
Stick to time caps and be efficient with the clock....today should run just over an hour.....maybe an hour and 15 min
B: Overhead Squat (Build to a heavy 3 rep in 15 min)
Overhead Squat
C: Metcon (Time)
For time...
20 Deadlifts 275/185
20 Front Squats 185/125
20 Squat snatch 135/95
Use 1 bar
Time cap 12 min
D: Metcon (Time)
3 rounds of
15 KB swing 70/53 full
20 GHD sit up
E: Back Squat (Build to a heavy 3 rep in 15 min)
Back Squat
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 18, 2015
Male Clients
1
HP
Park
4:30 PM CrossFit
4:00
70#
2
Adam
Michaud
4:30 PM CrossFit
5:06
70# KB
3
Joey
King
4:30 PM CrossFit
2:50
UB
4
Private
4:30 PM CrossFit
3:20
5
Rob
D’Angelo
4:30 PM CrossFit
3:33
70# thanks doug Rx+++
6
Private
8:45 AM CrossFit
3:36
7
Dave
Anderson
4:30 PM CrossFit
4:07
8
Joe
Vithayathil
6:30 AM CrossFit
4:11
9
Dean
Durfee
8:45 AM CrossFit
4:28
10
Joe
Rayburn
6:30 PM CrossFit
4:30
11
Chris
Pearcey
8:45 AM CrossFit
4:34
12
Fahad
Al-Wetaid
5: 30 AM CrossFit
4:59
13
Chris
Bruscato
4:30 PM CrossFit
5:10
14
JP
Zbylut
5: 30 AM CrossFit
5:15
15
John
Rogacki
11:30 AM CrossFit
5:29
C2B (broken)
16
Jonathan
Bermudez
6:30 AM CrossFit
5:30
17
Jeremy
Rigdon
4:30 PM CrossFit
5:50
18
Jason
Martin
4:30 PM CrossFit
6:03
19
Rich
Roskopf
11:30 AM CrossFit
6:10
21 UB C2B 13 UB C2B then singles
20
Zosimo
Lopez
6:30 PM CrossFit
4:37
21
Mike
Reser
4:30 PM CrossFit
4:51
44#kb
22
Jeff
Hough
5: 30 AM CrossFit
5:02
ring rows
23
Bruce
Barnes
4:30 PM CrossFit
5:43
35#...
24
Ahmad
Alali
8:45 AM CrossFit
5:49
25
Robert
Ball
6:30 AM CrossFit
5:55
Kipping/Jumping Pull ups
Female Clients
1
Krysta
Besser
8:45 AM CrossFit
4:06
2
Christine
Ford
11:30 AM CrossFit
4:11
3
Katie
Longto
6:30 PM CrossFit
4:30
4
Karen
Mount
11:30 AM CrossFit
4:36
21 ub pullups
5
Melissa
Griffin
11:30 AM CrossFit
5:25
6
Sasha
DeSilva
6:30 AM CrossFit
5:37
almost all butterflys
7
Haley
Bury
6:30 PM CrossFit
5:50
Kipping PUs
8
Sarah
Holman
5:30 PM CrossFit
6:30
9
Deb
Reser
4:30 PM CrossFit
5:43
26# kb unbroken, kipping pull ups
9
Katelin
Turner
5: 30 AM CrossFit
5:43
G/B bands, 35# KB. went unbroken on KB, broke up pull-ups into 3,...
10
Chelsea
6:30 AM CrossFit
6:04
11
Bryanna
Houdeshell
5: 30 AM CrossFit
6:09
Purple/red for pull-ups. Need to get my strength back, those were...
12
Chantell
Fukumae
5: 30 AM CrossFit
6:20
35 KB PU blue band and kipping (combo)
12
Private
11:30 AM CrossFit
6:20
13
Julie
Peterson
11:30 AM CrossFit
0:00
Orange KB/ring rows going to feel those tomorrow.
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