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Components
Metcon
Deadlift
Hip extensions
Weighted Pike stretch
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
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 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):
47 (31/16)
Workout
Tues
Main WOD
Team training
A: Metcon (Time)
1k row
"Annie"
1 mile run
B: Deadlift (Clusters 2.2.2 x 3 , rest 15s / 3 min)
Deadlift
Accessory Work
AA: Hip extensions (3 x 20 / weighted)
Face down on GHD, neutral spine and tight mid line Hip free to flex and extend
Weighted Pike stretch (3 x 1 min)
Stand on a box
Toes to edge
Hold a KB and let it pull you down to stretch low back and hamstrings
Rounding of back is OK
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, November 22, 2016
Male Clients
1
Aaron
Johnston
11:30 AM CrossFit
17:58
2
Drew
Rivera
8:45 AM CrossFit
18:02
Jonathan sprints mile runs 😳
3
John
Rogacki
11:30 AM CrossFit
18:20
4
Scott
Boss
5: 30 AM CrossFit
18:44
5
Chris
Pearcey
6:30 AM CrossFit
19:10
6:11 mile, meah
6
Fred
Peterson
5: 30 AM CrossFit
19:19
7
Zander
Veith
5:30 PM Competitive Cross...
19:30
Run first, Annie, Row
8
Joey
King
5:30 PM Competitive Cross...
19:56
Run first, Annie, Row
9
Private
8:45 AM CrossFit
20:00
10
Dylan
Graham
4:30 PM CrossFit
20:11
11
Carl
Hickerson
6:30 AM CrossFit
20:19
12
Rob
D'Angelo
4:30 PM CrossFit
20:35
13
Zachary
Grosshandler
5: 30 AM CrossFit
20:58
14
Robert
Ball
6:30 AM CrossFit
21:16
Annie PR: 8:15. Slow run.
15
Andy
Mount
4:30 PM CrossFit
22:53
16
Rob
Cloutier
11:30 AM CrossFit
24:45
17
Jonathan
Bermudez
8:45 AM CrossFit
17:40
2:1 SU, RX otherwise
18
Rich
Roskopf
11:30 AM CrossFit
18:17
AD/GHD Sit ups/Run
19
Private
11:30 AM CrossFit
19:09
20
Private
4:30 PM CrossFit
19:30
21
Jeff
Hough
11:30 AM CrossFit
19:53
singles/1 mile AD
22
Alex
Matsuda
5: 30 AM CrossFit
20:42
23
Private
5: 30 AM CrossFit
21:33
24
Mathew
Warren
5: 30 AM CrossFit
21:47
AB 7:30 sub for run
25
Dave
Mosher
8:45 AM CrossFit
22:25
8 mins. on bike
26
Jeremy
Rigdon
4:30 PM CrossFit
22:50
2xsingle unders
27
Jens
Deppe
5: 30 AM CrossFit
23:40
2:1 singles
28
Jason
Martin
4:30 PM CrossFit
24:13
su
29
Tim
Larkin
8:45 AM CrossFit
25:12
1k Row: 3:43 DU/SU: 25/50, 20/40, 15/30, 10/20, 5/10
30
Todd
Findlay
4:30 PM CrossFit
25:50
31
Paul
Schopp
5:30 PM CrossFit
25:51
Singles
Female Clients
1
Kindra
Veith
5:30 PM Competitive Cross...
19:34
2
Colleen
Beatty
5:30 PM Competitive Cross...
19:41
3
Christine
Ford
4:30 PM CrossFit
19:47
4
Julie
Peterson
11:30 AM CrossFit
20:03
1000 run/1025row 2:1 singles
5
Rana
Schnaubelt
4:30 PM CrossFit
20:18
Su
6
Rebekah
Brown
11:30 AM CrossFit
21:13
SUs
7
Casey
Pierson
11:30 AM CrossFit
21:22
4:411K row ~12 min'Annie' with DU 8:-02 mile
8
Paige
Ueltschey
5: 30 AM CrossFit
22:15
Singles
9
Dawna
Graham
8:45 AM CrossFit
22:25
10
Teresa
Morescalchi
5: 30 AM CrossFit
23:35
Run- 921 Annie923 Row 446
11
Su
Sparhawk
6:30 AM CrossFit
24:30
mile: 9:22, double the singles
12
Colette
Matsuda
5: 30 AM CrossFit
25:00
2xsingles
13
Tracie
Miller
6:30 AM CrossFit
25:02
14
Kathy
Lohne
8:45 AM CrossFit
25:30
2 x singles
15
Piper
Huber
6:45 PM CrossFit
26:28
2xSUs...run 9:50
16
Sangeetha
Nandan
6:30 AM CrossFit
29:00
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