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Components
Back Squat
Metcon
Back Squat
Split Jerk
Shoulder Press
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Max out Monday - 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 (33/26)
Workout
Max out Monday
Main WOD
A: Back Squat (1 RM in 20 min)
Back Squat
B: Metcon (3 Rounds for calories)
3 x max cals in 30s Assault Bike
Rest 4 min b/t
Team training
A: Back Squat (1 RM in 20 min)
Back Squat
B: Split Jerk (1 RM in 20 min from rack)
Split Jerk
Accessory Work
AA: Metcon (No Measure)
3 sets of
25 GHD sit up
1 min weighted Pike stretch
AB: Shoulder Press (5 x 5 @ moderate)
Shoulder Press
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 05, 2016
Male Clients
1
Rob
Boek
6:30 AM CrossFit
1 x 1 @ 405 lbs
Max in the morning.
2
John
Floersch
4:30 PM CrossFit
1 x 1 @ 385 lbs
3
Avery
Jessup
5:30 PM Competitive Cross...
1 x 1 @ 375 lbs
4
Andrew
Yancy
5:30 PM CrossFit
1 x 1 @ 365 lbs
5
Aaron
Johnston
11:30 AM CrossFit
1 x 1 @ 345 lbs
5
Josh
Hackett
11:30 AM CrossFit
1 x 1 @ 345 lbs
Should've tried 355 or 365
6
Private
4:30 PM CrossFit
1 x 1 @ 335 lbs
6
Todd
Findlay
4:30 PM CrossFit
1 x 1 @ 335 lbs
7
David
Fisher
5: 30 AM CrossFit
1 x 1 @ 325 lbs
7
Setha
Nhoung
6:45 PM CrossFit
1 x 1 @ 325 lbs
Dropped 335
7
Zachary
Grosshandler
5: 30 AM CrossFit
1 x 1 @ 325 lbs
8
Adam
Michaud
6:30 AM CrossFit
1 x 1 @ 305 lbs
8
Chris
Pearcey
6:30 AM CrossFit
1 x 1 @ 305 lbs
Upon further review, video shows below parallel.
8
Jeff
Hough
11:30 AM CrossFit
1 x 1 @ 305 lbs
box squat
9
Jason
Martin
4:30 PM CrossFit
1 x 1 @ 285 lbs
5lb pr
10
Jeremy
Rigdon
4:30 PM CrossFit
1 x 1 @ 280 lbs
+5#
11
Sean
Weeks
11:30 AM CrossFit
1 x 1 @ 265 lbs
12
Jonathan
Bermudez
8:45 AM CrossFit
1 x 1 @ 260 lbs
10#+
13
John
Rogacki
11:30 AM CrossFit
1 x 1 @ 255 lbs
295# PR doesn't count because hands came off of bar. Doh. Try 300...
13
Paul
Schopp
5:30 PM CrossFit
1 x 1 @ 255 lbs
Attempted 285 and 275. Should have tried 265
13
Rob
Cloutier
4:30 PM CrossFit
1 x 1 @ 255 lbs
14
Private
5:30 PM CrossFit
1 x 1 @ 245 lbs
14
Tony
Kordosky
5:30 PM CrossFit
1 x 1 @ 245 lbs
15
Carl
Hickerson
6:30 AM CrossFit
1 x 1 @ 235 lbs
Failed @ 250
15
Chip
Ueltschey
5: 30 AM CrossFit
1 x 1 @ 235 lbs
16
Dave
Mosher
8:45 AM CrossFit
1 x 1 @ 225 lbs
17
Jens
Deppe
11:30 AM CrossFit
1 x 1 @ 215 lbs
Fail #235
18
Tim
Larkin
8:45 AM CrossFit
1 x 1 @ 210 lbs
19
Alex
Matsuda
5: 30 AM CrossFit
1 x 1 @ 205 lbs
20
Bill
Hoppe
8:45 AM CrossFit
1 x 1 @ 195 lbs
21
Private
5: 30 AM CrossFit
1 x 1 @ 185 lbs
21
Ram
Hernandez
5: 30 AM CrossFit
1 x 1 @ 185 lbs
22
Private
8:45 AM CrossFit
1 x 1 @ 175 lbs
Female Clients
1
Maggie
Beltran
5:30 PM CrossFit
1 x 1 @ 267.5 lbs
2
Katelin
Turner
6:45 PM CrossFit
1 x 1 @ 245 lbs
couldnt get 250 :(
3
Anacaren
Gawlik
4:30 PM CrossFit
1 x 1 @ 235 lbs
3
Colette
Matsuda
5: 30 AM CrossFit
1 x 1 @ 235 lbs
20#PR
4
Courtney
Floersch
5:30 PM CrossFit
1 x 1 @ 225 lbs
5
Ali
Levy
6:45 PM CrossFit
1 x 1 @ 215 lbs
5
Helen
Harder
5:30 PM CrossFit
1 x 1 @ 215 lbs
6
Emilee
Jennings
5:30 PM Competitive Cross...
1 x 1 @ 205 lbs
6
Rana
Schnaubelt
4:30 PM CrossFit
1 x 1 @ 205 lbs
And I thought I was gonna get 220 :(
7
Tracie
Miller
6:30 AM CrossFit
1 x 1 @ 200 lbs
8
Sasha
DeSilva
6:30 AM CrossFit
1 x 1 @ 195 lbs
9
Anu
Balu
5: 30 AM CrossFit
1 x 1 @ 185 lbs
9
Erin
Rabidoux
5: 30 AM CrossFit
1 x 1 @ 185 lbs
9
Rebekah
Brown
6:30 AM CrossFit
1 x 1 @ 185 lbs
10
Su
Sparhawk
6:30 AM CrossFit
1 x 1 @ 170 lbs
15# PR
11
Paige
Ueltschey
5: 30 AM CrossFit
1 x 1 @ 165 lbs
11
Piper
Huber
6:45 PM CrossFit
1 x 1 @ 165 lbs
failed 175 x3...super old pr is 170
12
Tomi
Schopp
5:30 PM CrossFit
1 x 1 @ 155 lbs
attempted 175
13
Lisa
Romary
8:45 AM CrossFit
1 x 1 @ 150 lbs
14
Jennifer
Larson
11:30 AM CrossFit
1 x 1 @ 140 lbs
15
Megan
Nhoung
6:45 PM CrossFit
1 x 3 @ 135 lbs
15
Chelsea
Kilway
5: 30 AM CrossFit
1 x 1 @ 135 lbs
16
Kaco
Newbury
11:30 AM CrossFit
1 x 1 @ 125 lbs
17
Kathy
Neal
11:30 AM CrossFit
1 x 1 @ 115 lbs
18
Dawna
Graham
8:45 AM CrossFit
4 x 12 @ 105 lbs
18
Pam
Hastreiter
5:30 PM CrossFit
1 x 1 @ 105 lbs
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