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Components
Metcon
Back Squat
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Open Gym
Date
Workout
Sat - Beaverton Strength and Conditioning
Class
(All)
7:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (9/5)
Workout
Sat
A: Metcon (AMRAP - Rounds)
EMOM 30 of
Min 1 - 18/13 cal row
Min 2 - 3 x power clean 165/125
Min 3 - 5 strict HSPU or 10 kipping
Rx+ - PC @ 185/135
All HSPU strict
B: Back Squat (Build to a heavy 3 rep in 15 min)
Back Squat
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Whiteboard:
Saturday, November 19, 2016
Male Clients
1
Nolan
Fisk
9:30 AM CrossFit
30 Rounds
2
Aaron
Johnston
7:00 AM CrossFit
10 Rounds
18, 185, 10KHSPU
3
David
Fisher
9:30 AM CrossFit
30 Rounds
Didn't hit 18cal / 10 HSPU every round
3
Jonathan
Bermudez
7:00 AM CrossFit
30 Rounds
135#
3
Mathew
Warren
7:00 AM CrossFit
30 Rounds
18 cal row, 3pc x 165, 3-5 2 pad hspu
3
Zachary
Grosshandler
8:15 AM CrossFit
30 Rounds
4 rds at 18 cal, 6 rds at 15 cal 165lb cleans 5 Strict hspu unbro...
4
Private
8:15 AM CrossFit
10 Rounds
4
Rob
Cloutier
9:30 AM CrossFit
10 Rounds
155 PC Squats 225 for 2 and 250 for 1
4
Scott
Vernon
9:30 AM CrossFit
10 Rounds
4 rounds at 135# 6 at 115#.
Female Clients
1
Haley
Bury
7:00 AM CrossFit
30 Rounds
19 rounds RX
2
Colette
Matsuda
7:00 AM CrossFit
10 Rounds
125#, 1mat hspu,
2
Teresa
Morescalchi
7:00 AM CrossFit
10 Rounds
Row10-13 cal PC 75# Seated DB 20#
3
Dawna
Graham
9:30 AM CrossFit
0 Rounds
scaled it like a boss
3
Helen
Harder
9:30 AM CrossFit
0 Rounds
Power clean at 85, press with 20lbs instead of HSPU
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