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Components
Back Squat
Front Squat
Metcon
Pull-ups
Front Squat
Clean
Clean
Metcon
Toes-To-Bar
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):
61 (36/25)
Workout
Mon
Main WOD
Back Squat (3 x 8 , add 10#)
Back Squat
Front Squat (Build to a 3 rep in 3 attempts ( 10 min))
Front Squat
Metcon (AMRAP - Rounds and Reps)
AMRAP 8 of
5 Burpee box jump 24/20
10 alt OH lunges 45/25
Pull-ups (3 x max rep)
Pull-ups
Team training
Front Squat (3 x 5 @ 41X1 , add 10# )
Front Squat
Clean (Build to a heavy in 15 min)
Clean
Clean (EMOM 8 x 2 reps @ 80% of today)
Clean
Metcon (Time)
3 rounds for time of
25 KB swing full 70/53
15 C2B pull ups
Accessory Work
Toes-To-Bar (Clusters X.X.X.X - 3 sets)
Toes-To-Bar
Start each set with 1 min
of AB @ hard effort
Rest 3-4 min b/t sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 03, 2016
Male Clients
1
Joe
Vithayathil
8:45 AM CrossFit
3 x 8 @ 245 lbs
1
Les
Davis
8:45 AM CrossFit
3 x 8 @ 245 lbs
1
Zachary
Grosshandler
5: 30 AM CrossFit
3 x 8 @ 245 lbs
2x10@ 45, 135 2x5@ 185, 225
2
Cody
Koenig
6:45 PM CrossFit
1 x 8 @ 235 lbs
3
Aaron
Johnston
5: 30 AM CrossFit
3 x 8 @ 225 lbs
3
Dave
Anderson
4:30 PM CrossFit
3 x 8 @ 225 lbs
3
David
Fisher
5: 30 AM CrossFit
3 x 8 @ 225 lbs
3
Dean
Durfee
5: 30 AM CrossFit
3 x 8 @ 225 lbs
3
DAVE
RASMUSSEN
11:30 AM CrossFit
1 x 8 @ 225 lbs
2x8 @ 215#
3
Josh
Hackett
11:30 AM CrossFit
1 x 8 @ 225 lbs
4
Chris
Pearcey
6:30 AM CrossFit
3 x 8 @ 215 lbs
4
Rob
D'Angelo
11:30 AM CrossFit
1 x 8 @ 215 lbs
185,205,215
5
Rich
Roskopf
11:30 AM CrossFit
1 x 8 @ 205 lbs
6
Jeremy
Rigdon
4:30 PM CrossFit
3 x 8 @ 195 lbs
6
Todd
Findlay
4:30 PM CrossFit
3 x 8 @ 195 lbs
7
Jeff
Hough
11:30 AM CrossFit
3 x 8 @ 185 lbs
7
Matthew
Zola
6:45 PM CrossFit
3 x 8 @ 185 lbs
7
John
Rogacki
11:30 AM CrossFit
2 x 8 @ 185 lbs
175/185/185
8
Jonathan
Bermudez
11:30 AM CrossFit
3 x 8 @ 175 lbs
8
Carl
Hickerson
6:30 AM CrossFit
1 x 8 @ 175 lbs
9
Private
11:30 AM CrossFit
1 x 8 @ 165 lbs
9
Ken
Borst
11:30 AM CrossFit
1 x 8 @ 165 lbs
9
Rob
Cloutier
11:30 AM CrossFit
1 x 8 @ 165 lbs
10
Tony
Kordosky
4:30 PM CrossFit
1 x 8 @ 155 lbs
11
David
Benson
11:30 AM CrossFit
3 x 8 @ 145 lbs
11
Jens
Deppe
11:30 AM CrossFit
1 x 8 @ 145 lbs
12
Fred
Peterson
5: 30 AM CrossFit
3 x 8 @ 135 lbs
Going thru the motions
12
Private
11:30 AM CrossFit
3 x 8 @ 135 lbs
12
Brian
Niepoky
11:30 AM CrossFit
1 x 8 @ 135 lbs
12
Ram
Hernandez
5: 30 AM CrossFit
1 x 8 @ 135 lbs
13
Chip
Ueltschey
5: 30 AM CrossFit
3 x 8 @ 125 lbs
13
Dave
Mosher
8:45 AM CrossFit
3 x 8 @ 125 lbs
being gone a week sucks
13
Private
8:45 AM CrossFit
3 x 8 @ 125 lbs
14
Kush
Pathak
5:30 PM CrossFit
3 x 8 @ 115 lbs
15
Bill
Hoppe
8:45 AM CrossFit
1 x 8 @ 105 lbs
back pain
16
Ravi
Sahita
6:30 AM CrossFit
3 x 8 @ 65 lbs
Female Clients
1
Melissa
Griffin
11:30 AM CrossFit
3 x 8 @ 165 lbs
2
Colette
Matsuda
11:30 AM CrossFit
3 x 8 @ 155 lbs
2
Maggie
Beltran
5:30 PM CrossFit
2 x 8 @ 155 lbs
3
Rana
Schnaubelt
4:30 PM CrossFit
3 x 8 @ 145 lbs
3
Tracie
Miller
6:30 AM CrossFit
3 x 8 @ 145 lbs
3
Katelin
Turner
6:45 PM CrossFit
1 x 8 @ 145 lbs
4
Private
6:45 PM CrossFit
3 x 8 @ 135 lbs
5
Christine
Ford
4:30 PM CrossFit
1 x 8 @ 125 lbs
5
Rebekah
Brown
11:30 AM CrossFit
1 x 8 @ 125 lbs
6
Casey
Pierson
5:30 PM CrossFit
3 x 8 @ 115 lbs
6
Courtney
Floersch
5:30 PM CrossFit
3 x 8 @ 115 lbs
6
Dawna
Graham
11:30 AM CrossFit
3 x 8 @ 115 lbs
6
Karen
Mount
4:30 PM CrossFit
1 x 8 @ 115 lbs
7
Kelsae
Stentzel
11:30 AM CrossFit
3 x 8 @ 105 lbs
7
Lindsay
Durfee
4:30 PM CrossFit
1 x 8 @ 105 lbs
8
Karen
Hartman
8:45 AM CrossFit
3 x 8 @ 95 lbs
8
Paige
Ueltschey
5: 30 AM CrossFit
3 x 8 @ 95 lbs
8
Jen
Thomason
4:30 PM CrossFit
1 x 8 @ 95 lbs
8
Kate
Kauffman
4:30 PM CrossFit
1 x 8 @ 95 lbs
9
Jennifer
Larson
11:30 AM CrossFit
3 x 8 @ 85 lbs
9
Shannon
Wiltz
8:45 AM CrossFit
3 x 8 @ 85 lbs
9
Chelsea
Kilway
5:30 PM CrossFit
1 x 8 @ 85 lbs
9
Kaco
Newbury
11:30 AM CrossFit
1 x 8 @ 85 lbs
10
Karol
Anderson
4:30 PM CrossFit
3 x 8 @ 75 lbs
11
Lisa
Romary
8:45 AM CrossFit
1 x 8 @ 65 lbs
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