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Components
Back Squat
Metcon
Strict Pull-Ups
Snatch
Metcon
Front Squat
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
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 Competitive CrossFit Class
5:30 PM CrossFit
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
52 (29/23)
Workout
Mon
Main WOD
Back Squat (3 x 8 @ 65%)
Back Squat
Metcon (Time)
21-15-9 of
Hang power clean 135/95
TTB
Rx+ - 155/105
All TTB UB
Strict Pull-Ups (3 x max)
Team training
Snatch (Build to a heavy 1 rep in 15 min)
Snatch
Metcon (Time)
100 DUs
30 Power snatch 115/75
75 DUs
20 power snatch 145/105
50 DUs
10 Power snatch 175/125
Front Squat (3 x 5 @ 41X1 , moderate)
Front Squat
Focus on good tempo and good thoascic extension
Accessory Work
Metcon (AMRAP - Reps)
TTB clusters
X.X.X x 4 sets
Rest 15s b/t clusters
Rest 2-3 min b/t sets
Hip extensions
4 x 15-20 w/plate
Alternate sets w/ TTB
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 26, 2016
Male Clients
1
Zachary
Grosshandler
5: 30 AM CrossFit
3 x 8 @ 235 lbs
2
Andrew
Yancy
5:30 PM CrossFit
3 x 8 @ 225 lbs
2
Drew
Rivera
11:30 AM CrossFit
3 x 8 @ 225 lbs
2
Tom
Holt
5:30 PM Competitive Cross...
3 x 8 @ 225 lbs
2
Dean
Durfee
6:45 PM CrossFit
1 x 8 @ 225 lbs
205, 215, 225
2
Les
Davis
8:45 AM CrossFit
1 x 8 @ 225 lbs
3
Aaron
Johnston
4:30 PM CrossFit
3 x 8 @ 215 lbs
3
Adam
Michaud
6:30 AM CrossFit
3 x 8 @ 215 lbs
3
Dave
Anderson
4:30 PM CrossFit
3 x 8 @ 215 lbs
3
David
Fisher
5: 30 AM CrossFit
3 x 8 @ 215 lbs
3
Private
4:30 PM CrossFit
3 x 8 @ 215 lbs
3
Joe
Vithayathil
11:30 AM CrossFit
3 x 8 @ 215 lbs
4
Chris
Pearcey
6:30 AM CrossFit
3 x 8 @ 205 lbs
5
Will
Mahoney
11:30 AM CrossFit
3 x 8 @ 195 lbs
6
Jeremy
Rigdon
4:30 PM CrossFit
3 x 8 @ 185 lbs
7
Chris
Kvamme
6:30 AM CrossFit
3 x 8 @ 165 lbs
7
Jonathan
Bermudez
11:30 AM CrossFit
3 x 8 @ 165 lbs
7
Mathew
Warren
5: 30 AM CrossFit
3 x 8 @ 165 lbs
7
Jeff
Hough
11:30 AM CrossFit
2 x 8 @ 165 lbs
2@135 tempo
8
Private
4:30 PM CrossFit
3 x 8 @ 155 lbs
9
David
Benson
11:30 AM CrossFit
3 x 8 @ 135 lbs
9
Fred
Peterson
5: 30 AM CrossFit
3 x 8 @ 135 lbs
9
Private
5: 30 AM CrossFit
3 x 8 @ 135 lbs
9
Ram
Hernandez
5: 30 AM CrossFit
3 x 8 @ 135 lbs
10
Sean
Weeks
11:30 AM CrossFit
3 x 8 @ 125 lbs
11
Private
8:45 AM CrossFit
3 x 8 @ 115 lbs
12
Bill
Hoppe
8:45 AM CrossFit
3 x 8 @ 95 lbs
12
Kush
Pathak
5:30 PM CrossFit
1 x 8 @ 95 lbs
115 lbs on last set
13
Ravi
Sahita
6:30 AM CrossFit
3 x 8 @ 55 lbs
Female Clients
1
Haley
Bury
6:45 PM CrossFit
3 x 8 @ 155 lbs
1
Katelin
Turner
6:45 PM CrossFit
3 x 8 @ 155 lbs
2
Colette
Matsuda
5: 30 AM CrossFit
3 x 8 @ 145 lbs
3
Rana
Schnaubelt
4:30 PM CrossFit
3 x 8 @ 135 lbs
4
Ali
Levy
6:45 PM CrossFit
3 x 8 @ 125 lbs
4
Emilee
Jennings
5:30 PM Competitive Cross...
3 x 8 @ 125 lbs
4
Private
6:45 PM CrossFit
3 x 8 @ 125 lbs
4
Tracie
Miller
6:30 AM CrossFit
3 x 8 @ 125 lbs
5
Sarah
Allgood
4:30 PM CrossFit
3 x 8 @ 120 lbs
6
Anu
Balu
5: 30 AM CrossFit
2 x 8 @ 115 lbs
1x8 @95
6
Katie
HIlgemann
5: 30 AM CrossFit
1 x 8 @ 115 lbs
7
Kelsae
Stentzel
11:30 AM CrossFit
3 x 8 @ 105 lbs
7
Anne
Shapira
8:45 AM CrossFit
1 x 8 @ 105 lbs
8
Casey
Pierson
5:30 PM CrossFit
3 x 8 @ 95 lbs
8
Su
Sparhawk
6:30 AM CrossFit
1 x 8 @ 95 lbs
9
Jen
Thomason
6:30 AM CrossFit
3 x 8 @ 85 lbs
10
Teresa
Morescalchi
4:30 PM CrossFit
3 x 8 @ 80 lbs
65,75,80
10
Claire
Alexander
11:30 AM CrossFit
2 x 8 @ 80 lbs
10
Kaco
Newbury
11:30 AM CrossFit
1 x 8 @ 80 lbs
11
Shannon
Wiltz
8:45 AM CrossFit
3 x 8 @ 75 lbs
12
Karol
Anderson
4:30 PM CrossFit
3 x 8 @ 65 lbs
12
Meihui
Li
5:30 PM CrossFit
3 x 8 @ 65 lbs
13
Karen
Hartman
8:45 AM CrossFit
3 x 8 @ 55 lbs
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