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Components
Metcon
Push-ups
Deadlift
Hip extensions
Farmer's Carry
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Open Gym
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 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):
18 (13/5)
Workout
Fri
Main WOD
A: Metcon (AMRAP - Rounds and Reps)
AMRAP 12 at 80% of
15 box jumps 20"
12 pull ups - strict
10 KB swings 53/35 Russian
B: Push-ups (3 x 15-25 , rest 2 min PERFECT PUSHUPS)
Push-ups
C: Metcon (No Measure)
Take 15-20 min and work on a skill
MU transitions , HS walk, DUs, Rope climbs...etc.
Team training
A1: Deadlift (3 x 12 , Add 10# from last week....super set)
Deadlift
A2: Hip extensions (3 x 10 , super set with A1, rest 1 min )
Face down on GHD, neutral spine and tight mid line Hip free to flex and extend
Do set of deads, then rest 1 min
Do set of hip extensions, rest 2 min
B: Farmer's Carry (3 x 100m AHAP UB , rest 2-3 b/t)
Farmer's Carry
C: Metcon (3 Rounds for time)
3 sets each for times of
10 burpees
20s AD 100%
Rest 2:30 b/t
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 09, 2015
Male Clients
1
Scott
Boss
5: 30 AM CrossFit
5 + 1
2
Rob
D’Angelo
4:30 PM CrossFit
4 + 31
3
Tom
Holt
4:30 PM CrossFit
4 + 27
4
Jonathan
Bermudez
6:30 AM CrossFit
4 + 24
5
Chris
Pearcey
8:45 AM CrossFit
4 + 3
First workout since food poising. Felt weak, but got through it.
6
Rob
Boek
4:30 PM CrossFit
3 + 16
7
Bruce
Barnes
4:30 PM CrossFit
3 + 15
8
Jeff
Hough
5: 30 AM CrossFit
6 + 15
Ring rows
9
Private
8:45 AM CrossFit
5 + 15
10
Ken
Borst
11:30 AM CrossFit
5 + 10
35#, bad back
11
Dave
Mosher
8:45 AM CrossFit
5 + 0
11
Jens
Deppe
6:30 AM CrossFit
5 + 0
12
Nicholas
Johnson
8:45 AM CrossFit
4 + 3
15 box 12 pull ups assisted 10 53lb kb
Female Clients
1
Dawna
Graham
11:30 AM CrossFit
3 + 23
1
Rana
Schnaubelt
11:30 AM CrossFit
3 + 23
2
Private
11:30 AM CrossFit
5 + 21
3
Colette
Matsuda
5: 30 AM CrossFit
5 + 0
35#, kipping PU
3
Patti
Smith
5: 30 AM CrossFit
5 + 0
Really I did the ring rows after time because they were being use...
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