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Components
Snatch
CrossFit Games Open 13.1
Power Clean
Toes-To-Bar
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 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):
37 (22/15)
Workout
Wed
Main WOD
A: Snatch (Build to a heavy 1 rep in 20 min)
Snatch
B: CrossFit Games Open 13.1 (AMRAP - Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6" target
30 Snatches, 75# / 45#
30 Burpees to a 6" target
30 Snatches, 135# / 75#
20 Burpess to a 6" target
30 Snatches, 165# / 100#
10 Burpees to a 6" target
AMRAP Snatches 210# / 120#
Scale as needed to continue through WOD....For example
Men - 75 / 95 / 115 / 135
Ladies- 45 / 65 / 80 / 95
Kids Break
A: Power Clean (Build to a 3 rep in 20 min)
Power Clean
B: Toes-To-Bar (3 sets max rep / hanging knee tucks)
Toes-To-Bar
C: Metcon (3 Rounds for calories)
Max cal AD x 3
30s effort
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 23, 2015
Male Clients
1
Zander
Veith
6:30 PM CrossFit
1 x 1 @ 215 lbs
2
Robert
Ball
6:30 AM CrossFit
1 x 1 @ 205 lbs
2nd pull needs serious work.
3
Aaron
Johnston
11:30 AM CrossFit
1 x 1 @ 185 lbs
3
Rich
Roskopf
11:30 AM CrossFit
1 x 1 @ 185 lbs
3
Tom
Holt
11:30 AM CrossFit
1 x 1 @ 185 lbs
4
HP
Park
4:30 PM CrossFit
1 x 1 @ 175 lbs
failed 195.
5
Private
8:45 AM CrossFit
1 x 1 @ 150 lbs
6
Dean
Durfee
5: 30 AM CrossFit
1 x 1 @ 135 lbs
75,95,115,125 and 135 x2
6
Mathew
Warren
6:30 AM CrossFit
1 x 1 @ 135 lbs
7
Chris
Pearcey
8:45 AM CrossFit
1 x 1 @ 125 lbs
Got 125# on 3rd try.
7
Paul
Schopp
5:30 PM CrossFit
1 x 1 @ 125 lbs
8
Private
8:45 AM CrossFit
1 x 1 @ 115 lbs
8
Cody
Koenig
6:30 PM CrossFit
1 x 1 @ 115 lbs
9
Dylan
Graham
6:30 PM CrossFit
1 x 1 @ 105 lbs
9
Jeremy
Rigdon
4:30 PM CrossFit
1 x 1 @ 105 lbs
9
Justin
Cumnock
6:30 PM CrossFit
1 x 1 @ 105 lbs
prior snatch pr was 55
10
Matthew
Zola
11:30 AM CrossFit
1 x 1 @ 100 lbs
Need keep head up
11
Dave
Mosher
8:45 AM CrossFit
1 x 1 @ 95 lbs
11
Fred
Peterson
11:30 AM CrossFit
1 x 1 @ 95 lbs
12
Brian
Niepoky
5: 30 AM CrossFit
1 x 1 @ 90 lbs
Started at 65# and built up to 90#
13
Alex
Matsuda
5: 30 AM CrossFit
1 x 1 @ 65 lbs
13
Jonathan
Bermudez
5: 30 AM CrossFit
1 x 1 @ 65 lbs
Female Clients
1
Kindra
Veith
6:30 PM CrossFit
1 x 1 @ 125 lbs
2
Christine
Ford
5: 30 AM CrossFit
1 x 1 @ 120 lbs
3
Sasha
DeSilva
11:30 AM CrossFit
1 x 1 @ 105 lbs
4
Private
5: 30 AM CrossFit
1 x 1 @ 95 lbs
5
Krysta
Besser
8:45 AM CrossFit
1 x 1 @ 90 lbs
6
Katie
Longto
6:30 PM CrossFit
1 x 1 @ 85 lbs
6
Lissa
Wickstrom
5:30 PM CrossFit
1 x 1 @ 85 lbs
7
Cathy
Doyle
5:30 PM CrossFit
1 x 1 @ 80 lbs
8
Colette
Matsuda
5: 30 AM CrossFit
1 x 1 @ 75 lbs
8
Kate
Kauffman
8:45 AM CrossFit
1 x 1 @ 75 lbs
9
Lindsay
Durfee
4:30 PM CrossFit
1 x 1 @ 65 lbs
9
Nathalie
Mateer
5: 30 AM CrossFit
1 x 1 @ 65 lbs
10# pr! Thanks Sasha/Mike for the guidance!
10
Julie
Peterson
11:30 AM CrossFit
1 x 1 @ 57 lbs
11
Lisa
Romary
8:45 AM CrossFit
1 x 1 @ 50 lbs
12
Teresa
Morescalchi
6:30 PM CrossFit
1 x 1 @ 47.5 lbs
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