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Components
Front Squat
Back Squat
Metcon
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):
11 (7/4)
Workout
Mon
Main WOD
A: Metcon (No Measure)
3000m row with a partner
500m sets @ 80% effort
Resting partner will work on wall squats
B: Metcon (No Measure)
2 mile run with a partner
400m sets @ 80%
Resting partner will work on DUs
C: Metcon (No Measure)
Take 15 min and mobilize
Team training
A: Front Squat (3 x 5 ; add 5-10# rest 2-3 b/t)
Front Squat
B: Back Squat (3 x 8 , add 5-10# , rest 2-3 b/t)
Back Squat
All squatting 25 min cap
C: Metcon (Weight)
100m OH BB walk 115/75
4 sets
Build over sets
Rest 2 min b/t
D: Metcon (5 Rounds for weight)
Accessory work to be done off to side out of way of classes
3 pos. snatch pulls
5 x 3 , 100% +
1s pause in each position, then pull
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 05, 2015
Male Clients
1
Joey
King
6:30 PM CrossFit
3 x 5 @ 335 lbs
275, 315, 335
2
Thomas
Arm
5:30 PM CrossFit
3 x 5 @ 225 lbs
3
Chad
Judy
5:30 PM CrossFit
3 x 5 @ 215 lbs
4
Rich
Roskopf
11:30 AM CrossFit
3 x 5 @ 200 lbs
5
Drew
Rivera
6:30 AM CrossFit
3 x 5 @ 185 lbs
6
Private
5:30 PM CrossFit
3 x 5 @ 175 lbs
7
Paul
Schopp
5:30 PM CrossFit
3 x 5 @ 145 lbs
Female Clients
1
Kindra
Veith
6:30 PM CrossFit
3 x 5 @ 145 lbs
2
miki
hipp
5:30 PM CrossFit
3 x 5 @ 125 lbs
3
Lissa
Wickstrom
5:30 PM CrossFit
3 x 5 @ 120 lbs
4
Dawna
Graham
6:30 AM CrossFit
3 x 5 @ 105 lbs
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