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Components
Metcon
Metcon
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
9:00 AM CrossFit
11:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
5:30 PM Competitive CrossFit Class
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
36 (22/14)
Workout
Tues
Main WOD
A: Metcon (Weight)
5min EMOM
Power Snatch
*mod weight
*Focus is on form
*Build in small
increments
B: Metcon (AMRAP - Reps)
20min EMOM Ladder
Even: 2 Power Snatch (115/75)
Odd: 25 DU/40singles
*Add 1 PSN every round
*DU's stay the same
Rx+ 135/95
Score = Total reps
2 single unders = 1 DU
Team training
A: Metcon (Time)
21-15-9 of
Synchro burpee over bar
Synchro OH squat - 95/65
Synchro C2B pull up
MF - MF
!st pair split time
2nd pair over all time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, September 26, 2017
Male Clients
1
Robert
Ball
6:30 AM CrossFit
165 lbs
2
John
Rogacki
11:30 AM CrossFit
155 lbs
2
Rob
Boek
6:30 AM CrossFit
155 lbs
3
Hugo
Cerda jr
5: 30 AM CrossFit
135 lbs
Build to 135
4
Mathew
Warren
5: 30 AM CrossFit
115 lbs
5
Brandon
Stone
6:45 PM CrossFit
95 lbs
5
Private
4:30 PM CrossFit
95 lbs
6
Private
5: 30 AM CrossFit
75 lbs
7
Jeff
Hough
11:30 AM CrossFit
125 lbs
8
Warren
Gawlik
4:30 PM CrossFit
100 lbs
9
Chip
Ueltschey
6:45 PM CrossFit
95 lbs
9
Chris
Pearcey
6:30 AM CrossFit
95 lbs
9
Ken
Borst
6:30 AM CrossFit
95 lbs
9
Mikhail
Garibov
6:45 PM CrossFit
95 lbs
9
Private
9:00 AM CrossFit
95 lbs
9
Rob
D'Angelo
4:30 PM CrossFit
95 lbs
9
Tim
Larkin
5: 30 AM CrossFit
95 lbs
2@75, 2@85, 1@95
10
Jason
Martin
4:30 PM CrossFit
85 lbs
11
Paul
Schopp
5:30 PM CrossFit
75 lbs
12
Joseph
Easly
5:30 PM CrossFit
70 lbs
13
Jay
Davis
6:30 AM CrossFit
65 lbs
14
TJ
O'Donnell
5: 30 AM CrossFit
0 lbs
Female Clients
1
Haley
Bury
6:30 AM CrossFit
105 lbs
2
Katelin
Turner
5: 30 AM CrossFit
100 lbs
80, 85, 90, 95, 100
3
Katie
Wurzbach-L ...
5: 30 AM CrossFit
95 lbs
1x75, 2x 85, 2x95
4
Colette
Matsuda
5: 30 AM CrossFit
90 lbs
4
Michelle
Benes
5: 30 AM CrossFit
90 lbs
5
Lauren
Savoie
6:45 PM CrossFit
85 lbs
6
Alissa
Tseu
5:30 PM CrossFit
45 lbs
7
Kathy
Lohne
6:30 AM CrossFit
70 lbs
8
Susan
Clay
5: 30 AM CrossFit
65 lbs
9
Anu
Balu
6:30 AM CrossFit
55 lbs
9
Su
Sparhawk
6:45 PM CrossFit
55 lbs
10
Teresa
Morescalchi
4:30 PM CrossFit
50 lbs
35,45,45,50
11
Greeshma
Koppula
5:30 PM CrossFit
45 lbs
4x2-35
12
Kristen
Brastad
5:30 PM CrossFit
25 lbs
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