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Components
2-Position Snatch
2-Position Snatch
Metcon
Weighted Pull-ups
Dips weighted
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Wed - 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):
39 (22/17)
Workout
Wed
Main WOD
Team training
2-Position Snatch (Build to a heavy in 15 min)
2-Position Snatch (EMOM 12 x 1 rep @ 75-80%)
Metcon (AMRAP - Rounds and Reps)
AMRAP 8 of
50 DUs
5 C/J 135/95
5/3 Bar MU
Accessory Work
Weighted Pull-ups (3 x 8-12 AHAP)
The Strict Pull-up
Dips weighted (3 x 8-12 AHAP)
Full ROM dips w/ weight
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 05, 2016
Male Clients
1
Robert
Ball
6:30 AM CrossFit
1 x 1 @ 195 lbs
2
HP
Park
11:30 AM CrossFit
1 x 1 @ 175 lbs
3
David
Fisher
5: 30 AM CrossFit
1 x 1 @ 165 lbs
3
Tom
Holt
4:30 PM CrossFit
1 x 1 @ 165 lbs
4
John
Rogacki
11:30 AM CrossFit
1 x 1 @ 155 lbs
10# PR
5
Dean
Durfee
4:30 PM CrossFit
1 x 1 @ 145 lbs
5
Josh
Hackett
11:30 AM CrossFit
1 x 1 @ 145 lbs
6
DAVE
RASMUSSEN
11:30 AM CrossFit
1 x 1 @ 135 lbs
6
Private
5:30 PM Competitive Cross...
1 x 1 @ 135 lbs
6
Sam
Rayburn
6:45 PM CrossFit
1 x 1 @ 135 lbs
7
Private
8:45 AM CrossFit
1 x 1 @ 125 lbs
7
Todd
Findlay
4:30 PM CrossFit
1 x 1 @ 125 lbs
8
Adam
Michaud
6:30 AM CrossFit
1 x 1 @ 115 lbs
8
Chris
Pearcey
6:30 AM CrossFit
1 x 1 @ 115 lbs
9
Jeremy
Rigdon
4:30 PM CrossFit
1 x 1 @ 110 lbs
10
Jeff
Hough
11:30 AM CrossFit
1 x 1 @ 105 lbs
Ugh.
10
Jens
Deppe
11:30 AM CrossFit
1 x 1 @ 105 lbs
Wobbly
10
Ken
Borst
11:30 AM CrossFit
1 x 1 @ 105 lbs
11
Dave
Mosher
8:45 AM CrossFit
1 x 1 @ 95 lbs
11
Fred
Peterson
5: 30 AM CrossFit
1 x 1 @ 95 lbs
11
Rob
D'Angelo
4:30 PM CrossFit
1 x 1 @ 95 lbs
12
Jonathan
Bermudez
11:30 AM CrossFit
1 x 1 @ 75 lbs
Female Clients
1
Haley
Bury
6:45 PM CrossFit
1 x 1 @ 125 lbs
1
Kayt
Gooding
5: 30 AM CrossFit
1 x 1 @ 125 lbs
1
Kindra
Veith
5:30 PM Competitive Cross...
1 x 1 @ 125 lbs
2
Katelin
Turner
6:45 PM CrossFit
1 x 1 @ 105 lbs
3
Sasha
DeSilva
6:30 AM CrossFit
1 x 1 @ 100 lbs
4
Christine
Ford
11:30 AM CrossFit
1 x 1 @ 95 lbs
5
Rana
Schnaubelt
4:30 PM CrossFit
1 x 1 @ 85 lbs
6
Tracie
Miller
6:30 AM CrossFit
1 x 1 @ 75 lbs
7
Julie
Peterson
11:30 AM CrossFit
1 x 1 @ 70 lbs
8
Lindsay
Durfee
4:30 PM CrossFit
1 x 1 @ 65 lbs
9
Kaco
Newbury
8:45 AM CrossFit
1 x 1 @ 60 lbs
9
Nathalie
Mateer
5: 30 AM CrossFit
1 x 1 @ 60 lbs
65# hang, failed the full
10
Su
Sparhawk
6:30 AM CrossFit
1 x 1 @ 55 lbs
11
Karol
Anderson
4:30 PM CrossFit
1 x 1 @ 47.5 lbs
12
Jennifer
Larson
11:30 AM CrossFit
1 x 1 @ 45 lbs
13
Lisa
Romary
8:45 AM CrossFit
1 x 1 @ 35 lbs
13
Shannon
Wiltz
8:45 AM CrossFit
1 x 1 @ 35 lbs
I am a beast :(
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