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Components
Row / Clean test 1
Deadlift
Hip extensions
3 x 3 snatch PP + OHS
Front Squat
Power Clean
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Open Gym
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 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):
51 (31/20)
Workout
Mon
Main WOD
A: Row / Clean test 1 (Time)
250m row
30 cleans 95/65
250m row
30 cleans
B: Deadlift (3 x 3 @ 90% , super set with C)
Deadlift
Rest 1 min after DL set, then 3 min after
hip extensions
C : Hip extensions (3 x 10 )
Face down on GHD, neutral spine and tight mid line Hip free to flex and extend
Team training
A: 3 x 3 snatch PP + OHS (Build to a heavy set in 15 min)
3 snatch grip push press into 3 OHS
B: Front Squat (Build to a 3 rep max in 15 min)
Front Squat
C : Power Clean (Build to a 3 rep in 15 min ; max 10s b/t reps)
Power Clean
D: Metcon (AMRAP - Reps)
As a 2 person team complete the following
1 person runs 400m
2nd does AMRAP of each
Switch when runner comes in
Pull ups , MUs , ring dips
Sub MU with C2B
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 28, 2015
Male Clients
1
Joe
Rayburn
6:30 PM CrossFit
6:58
2
Aaron
Johnston
8:45 AM CrossFit
7:33
3
Mike
Ford
11:30 AM CrossFit
8:19
Row UB
4
Dean
Durfee
11:30 AM CrossFit
8:51
5
Tom
Holt
4:30 PM CrossFit
8:54
6
Rob
Boek
6:30 AM CrossFit
9:03
7
John
Rogacki
11:30 AM CrossFit
9:21
8
Robert
Ball
6:30 AM CrossFit
9:32
8
Thomas
Arm
4:30 PM CrossFit
9:32
9
John
Floersch
6:30 PM CrossFit
9:34
10
Joe
Vithayathil
11:30 AM CrossFit
9:42
11
Rob
D’Angelo
4:30 PM CrossFit
9:44
D minus :31ish
12
Dave
Anderson
4:30 PM CrossFit
10:00
D minus :15
13
Private
4:30 PM CrossFit
10:14
14
Private
8:45 AM CrossFit
10:20
15
Scott
Boss
5: 30 AM CrossFit
10:26
16
Fahad
Al-Wetaid
5: 30 AM CrossFit
10:30
17
Chris
Bruscato
6:30 PM CrossFit
10:31
18
Mathew
Warren
5: 30 AM CrossFit
11:05
Back is smoked. 1st time this test.
19
Jason
Roraback
5: 30 AM CrossFit
12:15
20
Jonathan
Bermudez
11:30 AM CrossFit
13:02
21
Jeff
Hough
5: 30 AM CrossFit
7:26
75lb power cleans
22
Kevin
Putnam
8:45 AM CrossFit
7:28
75lb clean
23
Dave
Mosher
8:45 AM CrossFit
8:05
75# scaled 25 cleans
24
Chris
Pearcey
8:45 AM CrossFit
8:56
75# - Not feeling it after moving all weekend.
25
Private
5: 30 AM CrossFit
9:05
26
Bruce
Barnes
4:30 PM CrossFit
9:50
75#
27
Rex
Scott
6:30 AM CrossFit
10:20
75 lbs
28
Jason
Martin
4:30 PM CrossFit
10:30
75lb
29
Christopher
Susen
6:30 AM CrossFit
11:30
30
Matthew
Zola
4:30 PM CrossFit
12:00
#75
Female Clients
1
Krysta
Besser
8:45 AM CrossFit
8:20
2
Christine
Ford
11:30 AM CrossFit
8:24
3
Rana
Schnaubelt
4:30 PM CrossFit
8:29
4
Melissa
Griffin
4:30 PM CrossFit
8:57
5
Dawna
Graham
11:30 AM CrossFit
9:05
6
Jaimee
Mayfield
4:30 PM CrossFit
9:30
7
Piper
Huber
6:30 PM CrossFit
10:29
w/ a cold
8
Chelsea
Henning
6:30 AM CrossFit
10:34
9
Katelin
Turner
5: 30 AM CrossFit
11:22
10
Chantell
Fukumae
6:30 PM CrossFit
11:30
11
Kathy
Lohne
6:30 AM CrossFit
11:41
12
Beth
Poore
4:30 PM CrossFit
11:45
13
Karen
Mount
11:30 AM CrossFit
11:59
14
Cathy
Doyle
5:30 PM CrossFit
12:17
15
Lindsay
Durfee
8:45 AM CrossFit
9:24
55#
16
Teresa
Morescalchi
5: 30 AM CrossFit
9:47
45#
17
Deb
Reser
4:30 PM CrossFit
10:17
45#
18
Private
11:30 AM CrossFit
12:07
19
Jessica
Riordan
6:30 PM CrossFit
12:28
#55
20
Keesa
Garcia
5: 30 AM CrossFit
13:00
55 lbs
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