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Components
Front Squat
Back Squat
Metcon
Snatch
Snatch Pull
Back Squat
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Open Gym
Date
Workout
Mon - 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):
50 (29/21)
Workout
Mon
Main WOD
A: Metcon (No Measure)
PNF intercostal stretch x 3 x 15s
Trap 3 raises x 3 x 6 w/ 5s hold
B: Front Squat (3 x 5 @ 60% , rest 90s b/t)
Front Squat
C : Back Squat (1 x 10 AHAP , 2s pause max at top)
Back Squat
D: Metcon (Time)
21-15-9
Deadlift 255/175
Box jump 24/20
Cap - 8 min
Team training
A: Snatch (EMOM 5 x 1 rep @ 70%)
Snatch
B: Snatch Pull (3 x 3 @ 80% , rest 1-2 min)
Snatch Pull
C: Back Squat (3 x 3, rep 1 @ 50X1 , 60%)
Back Squat
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 07, 2015
Male Clients
1
Rob
Boek
5: 30 AM CrossFit
3 x 5 @ 205 lbs
2
Aaron
Johnston
5: 30 AM CrossFit
3 x 5 @ 185 lbs
At home
2
Dave
Anderson
5: 30 AM CrossFit
3 x 5 @ 185 lbs
2
Jason
Roraback
5: 30 AM CrossFit
3 x 5 @ 185 lbs
2
Robert
Ball
6:30 AM CrossFit
3 x 5 @ 185 lbs
2
Tom
Holt
4:30 PM CrossFit
3 x 5 @ 185 lbs
3
Drew
Rivera
4:30 PM CrossFit
3 x 5 @ 175 lbs
4
Adam
Michaud
11:30 AM CrossFit
3 x 5 @ 165 lbs
5
Dean
Durfee
5: 30 AM CrossFit
3 x 5 @ 155 lbs
5
Jeff
Hough
5: 30 AM CrossFit
3 x 5 @ 155 lbs
135/145/155
5
Mathew
Warren
5: 30 AM CrossFit
3 x 5 @ 155 lbs
1s pause at bottom of squat
6
Private
5: 30 AM CrossFit
3 x 5 @ 145 lbs
6
Chris
Pearcey
8:45 AM CrossFit
3 x 5 @ 145 lbs
6
Private
4:30 PM CrossFit
3 x 5 @ 145 lbs
6
John
Rogacki
11:30 AM CrossFit
3 x 5 @ 145 lbs
6
Rob
D’Angelo
4:30 PM CrossFit
3 x 5 @ 145 lbs
135,135,145
7
Ken
Borst
11:30 AM CrossFit
3 x 5 @ 135 lbs
7
Ted
Hanik
4:30 PM CrossFit
3 x 5 @ 135 lbs
8
Cody
Koenig
6:30 PM CrossFit
3 x 5 @ 125 lbs
8
Gaurav
Singh
6:30 PM CrossFit
3 x 5 @ 125 lbs
9
Andrew
Yancy
5:30 PM CrossFit
3 x 5 @ 115 lbs
9
Matthew
Zola
4:30 PM CrossFit
3 x 5 @ 115 lbs
10
Dylan
Graham
6:30 PM CrossFit
3 x 5 @ 105 lbs
10
Jonathan
Bermudez
11:30 AM CrossFit
3 x 5 @ 105 lbs
10
Sudhir
menon
11:30 AM CrossFit
3 x 5 @ 105 lbs
11
Private
8:45 AM CrossFit
3 x 5 @ 95 lbs
11
Sean
Weeks
11:30 AM CrossFit
3 x 5 @ 95 lbs
12
Alex
Matsuda
5: 30 AM CrossFit
3 x 5 @ 85 lbs
13
Jason
Martin
4:30 PM CrossFit
1 x 5 @ 145 lbs
2x135
Female Clients
1
Ashley
Stevens
11:30 AM CrossFit
3 x 5 @ 135 lbs
2
Christine
Ford
11:30 AM CrossFit
3 x 5 @ 115 lbs
2
Colette
Matsuda
5: 30 AM CrossFit
3 x 5 @ 115 lbs
3
Karen
Mount
11:30 AM CrossFit
3 x 5 @ 110 lbs
4
Andrea
Samudio
4:30 PM CrossFit
3 x 5 @ 105 lbs
4
Beth
Poore
5:30 PM CrossFit
3 x 5 @ 105 lbs
4
Katelin
Turner
6:30 PM CrossFit
3 x 5 @ 105 lbs
5
Dawna
Graham
11:30 AM CrossFit
3 x 5 @ 95 lbs
5
Private
11:30 AM CrossFit
3 x 5 @ 95 lbs
5
Jessica
Riordan
4:30 PM CrossFit
3 x 5 @ 95 lbs
5
Kathy
Lohne
6:30 AM CrossFit
3 x 5 @ 95 lbs
5
Katie
Longto
6:30 PM CrossFit
3 x 5 @ 95 lbs
5
Krysta
Besser
8:45 AM CrossFit
3 x 5 @ 95 lbs
6
Haley
Bury
6:30 PM CrossFit
3 x 5 @ 85 lbs
6
Private
6:30 PM CrossFit
3 x 5 @ 85 lbs
7
Kari
Roraback
5: 30 AM CrossFit
3 x 5 @ 75 lbs
2SETS @ 65, 1 @ 75
7
Lisa
Romary
8:45 AM CrossFit
3 x 5 @ 75 lbs
7
Piper
Huber
6:30 PM CrossFit
3 x 5 @ 75 lbs
8
Nathalie
Mateer
5: 30 AM CrossFit
3 x 5 @ 65 lbs
9
Kaco
Newbury
11:30 AM CrossFit
3 x 5 @ 55 lbs
10
Sarah
vickers
6:30 PM CrossFit
2 x 5 @ 95 lbs
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