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Components
December Monthly chal ...
Dip / pull up complex
Metcon
December Monthly chal ...
Snatch
Clean and Jerk
Hip extensions
Front Squat
Push-ups
Sit-ups
Weighted alt lunges
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Open Gym
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):
39 (25/14)
Workout
Wed
Main WOD
A: December Monthly challenge (Weight)
AMRAP 5 of
Squat clean thrusters for max weight moved overhead
Ladies - 45/75/105#
Men - 95/135/165
B: Dip / pull up complex (Rest only enough to recover for UB sets)
10-1 descending ladder
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 12 of
9 HSPU
6 MU / 12 C2B + 12 pushup
3 C/J 185/125
Rx+ - All HSPU/MU must be UB
C/J 205/135
Team training
A: December Monthly challenge (Weight)
AMRAP 5 of
Squat clean thrusters for max weight moved overhead
Ladies - 45/75/105#
Men - 95/135/165
B: Snatch (1 x 70/75/80/85/85%, rest 90s+ b/t)
Snatch
C: Clean and Jerk (1 x 70/75/80/85/85%)
Clean and Jerk
D: Hip extensions (3 x 5 weighted w/2 sec pause at top)
Face down on GHD, neutral spine and tight mid line Hip free to flex and extend
E: Front Squat (2 x 3 @ 65%)
Front Squat
Kids Break
A: Push-ups (Tabata 8 sets)
Push-ups
Run 400m after each Tabata
B: Sit-ups (Tabata )
The AbMat Sit-up
C: Weighted alt lunges (3 x 10m AHAP, rest 2 min b/t)
With a bar in front rack perform alt lunges
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 30, 2015
Male Clients
1
Aaron
Johnston
11:30 AM CrossFit
4995 lbs
2
Robert
Ball
6:30 AM CrossFit
4590 lbs
34@135
3
Mike
Ford
11:30 AM CrossFit
4290 lbs
165 x 26
4
John
Rogacki
11:30 AM CrossFit
4210 lbs
44*95
5
Private
5:30 PM CrossFit
4050 lbs
6
Joe
Rayburn
6:30 PM CrossFit
3990 lbs
95lbs x 42 reps
7
David
Bosco
11:30 AM CrossFit
3915 lbs
135x29
8
Mathew
Warren
5: 30 AM CrossFit
3610 lbs
38x95#
9
Chris
Pearcey
8:45 AM CrossFit
3325 lbs
95#X35, +3 reps
10
Dylan
Graham
6:30 PM CrossFit
2755 lbs
10
Fred
Peterson
5: 30 AM CrossFit
2755 lbs
29@95#
11
Jeremy
Rigdon
4:30 PM CrossFit
2565 lbs
12
Scott
Boss
6:30 AM CrossFit
4370 lbs
Cleans no jerk 95# x 46
13
Kirby
Doyle
5:30 PM CrossFit
4185 lbs
135lb x 31 reps = 4185
14
Jason
Martin
4:30 PM CrossFit
3040 lbs
95
15
Private
8:45 AM CrossFit
3000 lbs
16
Jens
Deppe
11:30 AM CrossFit
2890 lbs
34 x #85
17
Dave
Mosher
8:45 AM CrossFit
2475 lbs
2475 - used 75 lbs
18
Private
5: 30 AM CrossFit
2160 lbs
19
Scott
Vernon
11:30 AM CrossFit
1900 lbs
95#x20 reps
20
Jonathan
Bermudez
5: 30 AM CrossFit
1725 lbs
23reps/75#
21
Michael
Weinstein
6:30 PM CrossFit
1235 lbs
95x13
22
Daniel
Thompson
11:30 AM CrossFit
1200 lbs
75lbs, 16 reps
23
Sunny
Grover
6:30 PM CrossFit
95 lbs
20
24
Shawn
Dannen
5:30 PM CrossFit
65 lbs
11 reps in 2:30 minutes
Female Clients
1
Chantell
Fukumae
6:30 PM CrossFit
3075 lbs
75lbx41rep
2
Sasha
DeSilva
11:30 AM CrossFit
2850 lbs
75lbs-38 reps
3
Jennifer
Lee
11:30 AM CrossFit
2250 lbs
30 reps
4
Rana
Schnaubelt
4:30 PM CrossFit
2100 lbs
28@75
5
Private
6:30 PM CrossFit
1755 lbs
6
Private
11:30 AM CrossFit
1575 lbs
7
Cathy
Doyle
5:30 PM CrossFit
2025 lbs
45 lbs x 45 reps = 2025
8
Paige
Ueltschey
5: 30 AM CrossFit
1890 lbs
9
Teresa
Morescalchi
5: 30 AM CrossFit
1530 lbs
45#x 34 rep
10
Kaco
Newbury
11:30 AM CrossFit
1485 lbs
11
Cheri
Lebrun
5: 30 AM CrossFit
1215 lbs
12
Lisa
Romary
8:45 AM CrossFit
1170 lbs
45 lbs 26 reps
13
Jamie
Dannen
5:30 PM CrossFit
45 lbs
24 reps in 5 minutes
14
Piper
Huber
6:30 PM CrossFit
0 lbs
75 lbs x 39 reps of PC/PJ (Ankle pain)
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