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Components
Metcon
Front Squat
Metcon
Metcon
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):
41 (24/17)
Workout
Tues
Main WOD
A: Metcon (No Measure)
3 sets @ 80%
5/3 MU
12 box jumps work on cycling
15 Russian swings 53/35
Heels down tight abs straight arms
B: Metcon (Time)
60 cal row
50 DUs
40 Wallball 20/14
30 TTB
20 C2B / pull up
10 S2OH 165/105
Rx+ - all sets UB and all movements full ROM , so C2B means your chest hits the bar, not close....etc
Team training
A: Front Squat (After a good warm up build to a 1RM )
Front Squat
B: Metcon (Time)
21-15-9 of
Power snatch 95/65
TTB
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 5 of
5 C2B pull up
10 wall ball
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 01, 2015
Male Clients
1
Mike
Ford
8:45 AM CrossFit
17:30
All UB
2
Tom
Holt
4:30 PM CrossFit
11:08
3
Joe
Vithayathil
11:30 AM CrossFit
12:51
4
Rich
Roskopf
11:30 AM CrossFit
13:10
All UB except C2B
5
Dean
Durfee
5: 30 AM CrossFit
13:14
6
John
Rogacki
11:30 AM CrossFit
14:12
14:12 or 12:14 ?!
7
Jens
Deppe
11:30 AM CrossFit
10:35
1:2 jump rope #16 wall ball v-up Ring rows #95 S2OH
8
Bruce
Barnes
4:30 PM CrossFit
11:00
su's, 14#,v-ups, 95#...
9
Robert
Ball
6:30 AM CrossFit
11:40
Knees to chest Jumping PUs
10
Dave
Anderson
4:30 PM CrossFit
11:56
#135
11
Private
8:45 AM CrossFit
12:03
12
Chris
Pearcey
8:45 AM CrossFit
12:56
115# S2OH and 100 SU, all else RX.
13
Adam
Michaud
11:30 AM CrossFit
13:05
14
Fred
Peterson
5: 30 AM CrossFit
13:10
way scaled
15
Jeff
Hough
5: 30 AM CrossFit
13:22
60 cal/70 singles/40 wb @ 14/30 v-ups/20 ring rows/10@135
16
Private
11:30 AM CrossFit
13:23
17
Mathew
Warren
5: 30 AM CrossFit
14:09
135# s2oh start at 10 and up
18
Jeremy
Rigdon
4:30 PM CrossFit
15:18
single unders, T2B, C2B,#135 S2OH
19
Scott
Vernon
8:45 AM CrossFit
15:27
75 # s2oh 14# wall ball
20
Jonathan
Bermudez
6:30 AM CrossFit
15:35
105# S2OH
21
Andy
Mount
4:30 PM CrossFit
16:03
135#
22
Sean
Weeks
11:30 AM CrossFit
16:26
Not very Rx😩
23
Jason
Martin
4:30 PM CrossFit
16:38
su, pu, 135lb - rest rx
24
Rob
D’Angelo
4:30 PM CrossFit
36:42
Bday special 47rep x 2rnds
Female Clients
1
Alycia
Johnson
11:30 AM CrossFit
13:41
1
Christine
Ford
11:30 AM CrossFit
13:41
2
Katie
Longto
6:30 PM CrossFit
14:10
Could not cycle t2b and c2b well
3
Katie
HIlgemann
5: 30 AM CrossFit
11:03
4
Colette
Matsuda
5: 30 AM CrossFit
11:37
5
Deb
Reser
4:30 PM CrossFit
12:10
Singles, 10# wb, T2b, RR, 55# soh
6
Private
6:30 PM CrossFit
12:36
7
Haley
Bury
6:30 PM CrossFit
12:39
8
Katelin
Turner
6:30 PM CrossFit
13:03
rx'd dus (woo!); 14# wb; v-ups; ring rows; 95# s2oh
9
Ashley
Fritz
4:30 PM CrossFit
13:50
10
Stephanie
Carson
6:30 PM CrossFit
13:58
Plate steps, 4lb WB, side planks, ring rows, 35lbs s2oh
11
Teresa
Morescalchi
5: 30 AM CrossFit
14:00
12
Private
6:30 PM CrossFit
14:03
13
Julie
Peterson
11:30 AM CrossFit
14:30
14
Stephanie
Noell
5: 30 AM CrossFit
14:31
100 SUs, 8 #WB, VUps, 35 RRs, 35 # S2OH
15
Sarah
vickers
4:30 PM CrossFit
14:56
65 weight. Sits ups and ring rows
16
Karen
Mount
11:30 AM CrossFit
16:19
Rx: row, wb, ttb, c2b 65# s2o
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