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Components
Metcon
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Wed - 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):
27 (15/12)
Workout
Wed
Team training
Main WOD
A: Metcon (No Measure)
Take 10-12 min and work on HSPU / MU
Full lockout on both
B: Metcon (Time)
5 rounds @ 80% of
400m run
6 ring MU
12 HSPU
Goal is to keep moving and keep breathing under control...rest b/t movements if possible, not during sets
Accessory Work
AA: Metcon (Weight)
3 sets of
1 arm OH KB squat 53/35 x 10 reps / side
Rest 90s
60s of hollow rocking
Rest 60s
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 21, 2016
Male Clients
1
HP
Park
11:30 AM CrossFit
18:28
2
John
Rogacki
11:30 AM CrossFit
21:48
HSPU not working today
3
Aaron
Johnston
11:30 AM CrossFit
21:53
1:45 AD at 65rpm
4
Josh
Hackett
11:30 AM CrossFit
27:15
Kill me. Failed my 6th RMU on my 5th set. So only got 29.
5
Dave
Mosher
8:45 AM CrossFit
15:30
RR's ,row, 25#,DBpress
6
Bill
Hoppe
8:45 AM CrossFit
15:57
pu and kpu, 25# seated dbs, row
7
Joe
Vithayathil
11:30 AM CrossFit
16:47
c2b, UB HSPU
7
Private
8:45 AM CrossFit
16:47
8
Jeff
Hough
11:30 AM CrossFit
17:54
2min AD/Ring Rows/35lb ea DB Press
9
Todd
Findlay
4:30 PM CrossFit
17:58
Pull-up and press
10
Jens
Deppe
11:30 AM CrossFit
18:18
Jumping PUs, Micro HSPUs
11
Dave
Anderson
4:30 PM CrossFit
19:05
c2b + 2 bar MU - 8 HSPU per round
12
Jay
Davis
6:30 AM CrossFit
21:30
ish 20lb dumbbell green and pink band
13
Joe
McCoy
4:30 PM CrossFit
21:45
20cal ad, 6 c2b, 12 25lb db
14
Chris
Pearcey
6:30 AM CrossFit
25:22
Lots of bar MUs
Female Clients
1
Colleen
Beatty
5:30 PM Competitive Cross...
37:25
RX!!
2
Shannon
Wiltz
8:45 AM CrossFit
16:40
Ring Rows Seated Presses
3
Lisa
Romary
8:45 AM CrossFit
17:04
row rr 25 seated press
4
Chelsea
Kilway
8:45 AM CrossFit
18:19
banded pu; dbpp
5
Su
Sparhawk
6:30 AM CrossFit
18:25
row, rr, 20# sdp
6
Jennifer
Larson
11:30 AM CrossFit
19:05
RR and 20# db
7
Julie
Peterson
11:30 AM CrossFit
19:16
KHSPU, KPU
8
Colette
Matsuda
5: 30 AM CrossFit
22:03
9
Emilee
Jennings
4:30 PM CrossFit
25:00
C2B, KHSPU
10
Karol
Anderson
4:30 PM CrossFit
25:14
12 kipping pu, 6 hspu per rnd
11
Rana
Schnaubelt
4:30 PM CrossFit
27:00
12 strict pu,6hspu
12
Kindra
Veith
5:30 PM Competitive Cross...
35:06
5 MU/rd, 12 hspu
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