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Components
Deadlift
Metcon
Pavel complex
Bench Press
Dips
Clean
Bar Muscle-ups
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Open Gym
Date
Workout
Tues - 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):
49 (27/22)
Workout
Tues
Main WOD
A: Deadlift (Build to a 3 rep in 15 min)
Deadlift
B: Metcon (AMRAP - Rounds)
EMOM 12 of
20 DUs
5/3 HSPU
C: Pavel complex (Re test UB strict, start new cycle)
Work on your progression
Team training
A: Bench Press (3 x 8-10 , add 5-10#)
Bench Press
B: Dips (3 x 10 , add # if no trouble)
Dips
C: Clean (Build to a 3 rep TnG in 20 min)
Clean
D: Bar Muscle-ups (3 sets not max rep , leave 2-3 in tank)
Bar Muscle-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 20, 2015
Male Clients
1
Rob
Boek
6:30 AM CrossFit
1 x 3 @ 435 lbs
1
Robert
Ball
6:30 AM CrossFit
1 x 3 @ 435 lbs
2
Les
Davis
11:30 AM CrossFit
1 x 3 @ 400 lbs
3
Dean
Durfee
8:45 AM CrossFit
1 x 3 @ 365 lbs
3
Jeff
Hough
5: 30 AM CrossFit
1 x 3 @ 365 lbs
3
Mathew
Warren
5: 30 AM CrossFit
1 x 3 @ 365 lbs
4
John
Rogacki
11:30 AM CrossFit
1 x 3 @ 355 lbs
Single rep at 395
4
Scott
Boss
5:30 PM CrossFit
1 x 3 @ 355 lbs
felt good
4
Tom
Holt
5:30 PM CrossFit
1 x 3 @ 355 lbs
5
Dave
Anderson
4:30 PM CrossFit
1 x 3 @ 345 lbs
5
Private
4:30 PM CrossFit
1 x 3 @ 345 lbs
5
Mike
Ford
4:30 PM CrossFit
1 x 3 @ 345 lbs
6
Chris
Pearcey
8:45 AM CrossFit
1 x 3 @ 335 lbs
Felt stronger than friday, ran out or time to increase.
7
Private
5: 30 AM CrossFit
1 x 3 @ 315 lbs
7
Jonathan
Bermudez
8:45 AM CrossFit
1 x 3 @ 315 lbs
8
Jeremy
Rigdon
4:30 PM CrossFit
1 x 3 @ 305 lbs
8
Rich
Roskopf
4:30 PM CrossFit
1 x 3 @ 305 lbs
light. dubohandnohook
9
Bruce
Barnes
4:30 PM CrossFit
1 x 3 @ 295 lbs
9
Jason
Martin
4:30 PM CrossFit
1 x 3 @ 295 lbs
10
Matthew
Zola
4:30 PM CrossFit
1 x 3 @ 285 lbs
11
Private
8:45 AM CrossFit
1 x 3 @ 275 lbs
12
Dave
Mosher
8:45 AM CrossFit
1 x 3 @ 265 lbs
13
Zosimo
Lopez
6:30 PM CrossFit
1 x 3 @ 255 lbs
14
Fred
Peterson
5: 30 AM CrossFit
1 x 3 @ 245 lbs
14
Ram
Hernandez
5: 30 AM CrossFit
1 x 3 @ 245 lbs
15
Alex
Matsuda
5: 30 AM CrossFit
1 x 3 @ 145 lbs
16
Vijay
Guttal
6:30 AM CrossFit
1 x 3 @ 75 lbs
Female Clients
1
Beth
Poore
4:30 PM CrossFit
1 x 3 @ 255 lbs
2
Katelin
Turner
5: 30 AM CrossFit
1 x 3 @ 245 lbs
3
Colette
Matsuda
5: 30 AM CrossFit
1 x 3 @ 225 lbs
3
Rana
Schnaubelt
4:30 PM CrossFit
1 x 3 @ 225 lbs
4
Melissa
Griffin
5:30 PM CrossFit
1 x 3 @ 210 lbs
5
Andrea
Samudio
4:30 PM CrossFit
1 x 3 @ 205 lbs
5
Chelsea
Henning
6:30 AM CrossFit
1 x 3 @ 205 lbs
6
Haley
Bury
6:30 PM CrossFit
1 x 3 @ 195 lbs
6
Piper
Huber
6:30 PM CrossFit
1 x 3 @ 195 lbs
7
Anne
Shapira
8:45 AM CrossFit
1 x 3 @ 175 lbs
7
Deb
Reser
4:30 PM CrossFit
1 x 3 @ 175 lbs
1 @ 180
7
Nathalie
Mateer
5: 30 AM CrossFit
1 x 3 @ 175 lbs
7
Patti
Smith
5: 30 AM CrossFit
1 x 3 @ 175 lbs
Sore back today ;(
7
Teresa
Morescalchi
5: 30 AM CrossFit
1 x 3 @ 175 lbs
8
Katelyn
Eisenhooth
6:30 PM CrossFit
8 x 3 @ 155 lbs
185 - 1 set of 3 200 - for one rep
9
Ashley
Fritz
5:30 PM CrossFit
1 x 3 @ 125 lbs
10
Julie
Peterson
11:30 AM CrossFit
1 x 3 @ 110 lbs
11
Kaco
Newbury
11:30 AM CrossFit
1 x 3 @ 105 lbs
11
madeleine
ford
4:30 PM CrossFit
1 x 3 @ 105 lbs
12
Bryanna
Houdeshell
8:45 AM CrossFit
1 x 3 @ 100 lbs
13
Chantell
Fukumae
6:30 PM CrossFit
1 x 1 @ 255 lbs
13
Private
6:30 PM CrossFit
1 x 1 @ 235 lbs
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