Show Workout in Full Screen
Auto Scroll Page
Components
Bench Press
DB push press
Metcon
Metcon
Bench Press
Ring Dips
Metcon
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
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 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):
59 (32/27)
Workout
Fri
Main WOD
A1: Bench Press (3 x 8 , add 5-10#)
Bench Press
A2: DB push press (3 x 8 @ 31X1 , AHAP)
Start with DB at front rack
Dip drive press
Recover to shoulder
Use tempo if prescribed
Super set with bench press
No rest between bench and push press, rest 2-3 min b/t sets
B: Metcon (Time)
5 rounds for time of
5 burpees
10 pull ups
6 min cap
C: Metcon (Time)
5 rounds for time of
10 TTB
10 CGPU
(close grip push up)
6 min cap
Team training
A: Bench Press (3 x 8 , moderate)
Bench Press
Super set with dips
B: Ring Dips (3 x 5 @ 40X1)
Ring Dips
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 5 of
5 Burpee over bar
10 OH squat 135/95
Snatch 1st rep
D: Metcon (AMRAP - Rounds and Reps)
AMRAP 5 of
5 deadlift 295/225
10 C2B pull ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, October 21, 2016
Male Clients
1
Dean
Durfee
8:45 AM CrossFit
3 x 8 @ 205 lbs
35lb db
2
David
Benson
11:30 AM CrossFit
3 x 8 @ 185 lbs
2
Josh
Hackett
11:30 AM CrossFit
3 x 8 @ 185 lbs
3
Jeff
Hough
11:30 AM CrossFit
2 x 8 @ 175 lbs
1x165
3
Andy
Lowrey
11:30 AM CrossFit
1 x 8 @ 175 lbs
3
Rich
Roskopf
11:30 AM CrossFit
1 x 8 @ 175 lbs
155/165/175 35#db
4
Private
8:45 AM CrossFit
1 x 8 @ 170 lbs
5
Andy
Mount
5: 30 AM CrossFit
3 x 8 @ 155 lbs
5
David
Fisher
5: 30 AM CrossFit
3 x 8 @ 155 lbs
5
Private
4:30 PM CrossFit
3 x 8 @ 155 lbs
5
Jason
Martin
4:30 PM CrossFit
1 x 8 @ 155 lbs
144x8, 135x8 1st in cycle
5
John
Rogacki
11:30 AM CrossFit
1 x 8 @ 155 lbs
155/165 (minor spot)/165 (major spot)
6
Chris
Pearcey
6:30 AM CrossFit
3 x 8 @ 150 lbs
7
Adam
Michaud
6:30 AM CrossFit
3 x 8 @ 145 lbs
7
Tom
Holt
5:30 PM CrossFit
3 x 8 @ 145 lbs
8
Dave
Anderson
4:30 PM CrossFit
3 x 8 @ 135 lbs
8
Mathew
Warren
5: 30 AM CrossFit
3 x 8 @ 135 lbs
Superset with db pp
8
Setha
Nhoung
4:30 PM CrossFit
3 x 8 @ 135 lbs
8
Will
Mahoney
11:30 AM CrossFit
3 x 8 @ 135 lbs
8
Fred
Peterson
5: 30 AM CrossFit
2 x 8 @ 135 lbs
8
Jonathan
Bermudez
5: 30 AM CrossFit
2 x 8 @ 135 lbs
9
Private
8:45 AM CrossFit
3 x 8 @ 125 lbs
9
Rob
D'Angelo
4:30 PM CrossFit
3 x 8 @ 125 lbs
9
HP
Park
4:30 PM CrossFit
1 x 8 @ 125 lbs
9
Jens
Deppe
5: 30 AM CrossFit
1 x 8 @ 125 lbs
10
Private
11:30 AM CrossFit
3 x 8 @ 115 lbs
10
Tim
Larkin
8:45 AM CrossFit
3 x 8 @ 115 lbs
10
Matthew
Zola
4:30 PM CrossFit
2 x 8 @ 115 lbs
11
Bill
Hoppe
8:45 AM CrossFit
3 x 8 @ 105 lbs
12
Alex
Matsuda
5: 30 AM CrossFit
1 x 8 @ 100 lbs
13
Chip
Ueltschey
6:45 PM CrossFit
3 x 8 @ 95 lbs
14
Dave
Mosher
8:45 AM CrossFit
1 x 7 @ 95 lbs
Female Clients
1
Christine
Ford
4:30 PM CrossFit
1 x 8 @ 115 lbs
2
Colette
Matsuda
5: 30 AM CrossFit
3 x 8 @ 105 lbs
2
Haley
Bury
6:45 PM CrossFit
3 x 8 @ 105 lbs
2
Emilee
Jennings
6:45 PM CrossFit
1 x 8 @ 105 lbs
3
Katie
HIlgemann
5: 30 AM CrossFit
1 x 8 @ 100 lbs
4
Private
6:45 PM CrossFit
3 x 8 @ 95 lbs
4
Rana
Schnaubelt
6:30 AM CrossFit
3 x 8 @ 95 lbs
4
Tracie
Miller
6:30 AM CrossFit
3 x 8 @ 95 lbs
4
Julie
Peterson
11:30 AM CrossFit
2 x 8 @ 95 lbs
1x85
5
Katelin
Turner
6:45 PM CrossFit
3 x 8 @ 85 lbs
6
Jordan
Peterson
5: 30 AM CrossFit
3 x 8 @ 75 lbs
6
Lindsay
Durfee
8:45 AM CrossFit
3 x 8 @ 75 lbs
6
Courtney
Floersch
11:30 AM CrossFit
2 x 8 @ 75 lbs
1x8 @ 65
6
Cathy
Doyle
5:30 PM CrossFit
1 x 8 @ 75 lbs
6
Kaco
Newbury
11:30 AM CrossFit
1 x 8 @ 75 lbs
7
Paige
Ueltschey
6:45 PM CrossFit
3 x 8 @ 70 lbs
7
Lisa
Romary
8:45 AM CrossFit
1 x 8 @ 70 lbs
8
Ali
Levy
6:45 PM CrossFit
3 x 8 @ 65 lbs
8
Kelsae
Stentzel
11:30 AM CrossFit
3 x 8 @ 65 lbs
8
Shannon
Wiltz
8:45 AM CrossFit
3 x 8 @ 65 lbs
8
Krysta
Besser
11:30 AM CrossFit
1 x 8 @ 65 lbs
14wk
9
Cheri
Lebrun
5: 30 AM CrossFit
1 x 8 @ 60 lbs
9
Pauline
Amal
6:45 PM CrossFit
1 x 8 @ 60 lbs
10
Sangeetha
Nandan
6:30 AM CrossFit
3 x 8 @ 55 lbs
10
Teresa
Morescalchi
5: 30 AM CrossFit
3 x 8 @ 55 lbs
10
Karol
Anderson
4:30 PM CrossFit
1 x 8 @ 55 lbs
2x8 45# - go easy on shoulder
11
Sudevi
Mossé
5:30 PM CrossFit
1 x 8 @ 10 lbs
women's bar, woohoo!
Loading...
Powered By Wodify