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Components
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
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 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):
14 (9/5)
Workout
Fri
Due to the amount of you competing tomorrow , todays WOD will be a aerobic based , comp prep type workout. Come in and move your blood and break a sweat
Main WOD
Metcon (Time)
At 80% effort
100 cal row
100 cal AB
1 mile run
Any order
Metcon (No Measure)
3 min each side Couch stretch
2 min each side wall glute stretch
2 min each side front rack banded stretch
Accumulate 2 min bar hang
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, September 30, 2016
Male Clients
1
John
Rogacki
11:30 AM CrossFit
23:27
2
Stephen
Wexler
5: 30 AM CrossFit
24:59
3
David
Fisher
5: 30 AM CrossFit
25:00
AB first
4
Alex
Matsuda
5: 30 AM CrossFit
26:15
mile:7:17 row:6:23 ride:12:35
5
Will
Mahoney
11:30 AM CrossFit
30:39
6
Bill
Hoppe
8:45 AM CrossFit
31:56
7
Chris
Pearcey
6:30 AM CrossFit
21:40
5:58 Mile, 7:33 100 calorie row, 59 Cal 5 minutes on AD. Slow tra...
8
DAVE
RASMUSSEN
4:30 PM CrossFit
27:03
9
Ravi
Sahita
6:30 AM CrossFit
35:00
Female Clients
1
Haley
Bury
5: 30 AM CrossFit
28:32
2
Rana
Schnaubelt
4:30 PM CrossFit
32:53
3
Colette
Matsuda
5: 30 AM CrossFit
34:09
4
Jennifer
Larson
11:30 AM CrossFit
38:23
5
Katelin
Turner
8:45 AM CrossFit
33:18
75 cal row, 75 cal AB, 1mile run
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