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Components
Metcon
Metcon
Front Squat
Clean
Clean Pull
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Open Gym
Date
Workout
Fri - 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):
40 (27/13)
Workout
Fri
Main WOD
A: Metcon (Time)
3 rounds for time
400m run
10 OH squats 115/75 Rx+ - 135/95
5 Bar MU
All OH squats should be UB....scale as needed to achieve this
Time cap - 14 min
B: Metcon (Time)
3 rounds for time
400m run
10 HSPU
5 cleans 185/135 Rx+ - 205/155
Time cap - 14 min
Team training
A: Front Squat (2 x 3 @ 50% , pause 2s in bottom)
Front Squat
Focus on good thorasic (upper back) extension at bottom
B: Clean (EMOM 5 x 1 rep @ 70%+ , build to 80%+)
Clean
Focus on fast elbows and speed under
C: Clean Pull (3 x 5 @ 80% @ 41X1)
Clean Pull
4s decent , 1s at bottom, explode up to full extension, back down
D: Metcon (Time)
3 rounds for time of
800m run
10 OH squats 155/105
5 MU / bar MU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 11, 2015
Male Clients
1
Rich
Roskopf
11:30 AM CrossFit
11:57
all UB
2
Avery
Jessup
4:30 PM CrossFit
10:18
3
HP
Park
4:30 PM CrossFit
10:29
4
Stephen
Besser
4:30 PM CrossFit
10:35
5
David
Bosco
4:30 PM CrossFit
11:00
6
John
Rogacki
11:30 AM CrossFit
11:08
7
Mike
Ford
6:30 PM CrossFit
11:15
All UB sets
8
Aaron
Johnston
11:30 AM CrossFit
12:51
2nd WOD
9
Joe
Vithayathil
11:30 AM CrossFit
9:39
front sq, pus
10
Jonathan
Bermudez
5: 30 AM CrossFit
10:03
45# bar OH squats 10pullups/10pushups
11
Dave
Anderson
11:30 AM CrossFit
10:10
95#, pu/pu
12
Chris
Pearcey
8:45 AM CrossFit
10:28
75# OHS all UB, 10 pull ups and 10 push ups all UB.
13
Rob
D’Angelo
4:30 PM CrossFit
10:34
75#, pu/pu
14
Tom
Holt
4:30 PM CrossFit
10:44
Pull ups/push ups
15
Private
11:30 AM CrossFit
10:48
16
Dean
Durfee
11:30 AM CrossFit
10:55
95lb
17
Private
5: 30 AM CrossFit
11:11
18
Matthew
Zola
4:30 PM CrossFit
11:25
#45 oh, pullup/pushup
19
Jens
Deppe
8:45 AM CrossFit
11:26
#65 OH 10xRings rows 10xBox PUs
20
Private
8:45 AM CrossFit
11:32
21
Alex
Matsuda
5: 30 AM CrossFit
12:10
22
Robert
Ball
11:30 AM CrossFit
12:24
135# Pullups/ring rows & push ups
23
Ram
Hernandez
5: 30 AM CrossFit
12:25
10 ring rows x 10 push ups, 65# OH
24
Jason
Martin
4:30 PM CrossFit
12:47
85lb ohs pu&pu
25
Sean
Weeks
11:30 AM CrossFit
13:12
Trainer bar to wall ball. Rd. 1 pull-ups 10 push-ups. 2-3 ring ro...
26
Jason
Roraback
4:30 PM CrossFit
14:00
27
Jeremy
Rigdon
4:30 PM CrossFit
14:50
#65 OH, 10PU/10pushups
Female Clients
1
Katie
Longto
6:30 PM CrossFit
13:15
2
Christine
Ford
11:30 AM CrossFit
14:36
3 Bar MU
3
Patti
Smith
5: 30 AM CrossFit
9:22
ONLY RAN 200's 45#
4
Courtney
Floersch
4:30 PM CrossFit
10:36
5
Krysta
Besser
8:45 AM CrossFit
11:00
pu/push up, 75#
6
Stephanie
Speros
6:30 PM CrossFit
11:40
Only run 200m & ring row and push up box
7
Teresa
Morescalchi
5: 30 AM CrossFit
11:46
45# 5/5 pull up/ rr 10 pu
8
Private
11:30 AM CrossFit
11:59
9
Colette
Matsuda
5: 30 AM CrossFit
12:42
10
Private
4:30 PM CrossFit
12:45
11
Private
5: 30 AM CrossFit
12:46
12
Karen
Mount
11:30 AM CrossFit
13:25
35# snatch, bar mu's
13
Carole
Bertrand
11:30 AM CrossFit
14:00
10 ring pulls, and 10 push-ups, overhead squat to box with pvc pi...
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