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Components
December Monthly chal ...
Back Squat
Metcon
Metcon
Metcon
December Monthly chal ...
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
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 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):
35 (21/14)
Workout
Fri
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: Back Squat (Build to a heavy 3 rep in 15 min)
Back Squat
C: Metcon (3 Rounds for reps)
On a 3 min clock
Row 500m
Max rep bench press in time left
135/95
Rest 3 min b/t
3 sets each for reps
Team training
A: Metcon (Time)
For time
25 cal AB
20 power snatch 165/120
25 cal AB
During the 10 min rest period, warm up for "B"
B: Metcon (AMRAP - Rounds and Reps)
After 10 min rest from "A"
On a 13 min running clock
AMRAP 8 of
8 deadlift 115/75
10 S2OH
12 box jumps 24/20
Then in 5 min complete "C"
C: December Monthly challenge (Weight)
AMRAP 5 of
Squat clean thrusters for max weight moved overhead
Ladies - 45/75/105#
Men - 95/135/165
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, December 30, 2016
Male Clients
1
Aaron
Johnston
4:30 PM CrossFit
4750 lbs
50@ 95
2
Joe
Vithayathil
11:30 AM CrossFit
4180 lbs
3
Dean
Durfee
11:30 AM CrossFit
3915 lbs
135 x 29
4
Chris
Pearcey
8:45 AM CrossFit
3800 lbs
40X95#
5
Fred
Peterson
11:30 AM CrossFit
3705 lbs
39@95
6
David
Fisher
5: 30 AM CrossFit
3645 lbs
135x27
7
Rob
D'Angelo
4:30 PM CrossFit
3610 lbs
38x95#
8
Private
5: 30 AM CrossFit
3515 lbs
8
Hugo
Cerda jr
5: 30 AM CrossFit
3515 lbs
95 lbs, 37 reps
9
Jens
Deppe
11:30 AM CrossFit
3040 lbs
32 x #95
10
Jason
Martin
4:30 PM CrossFit
2850 lbs
95lb x 30
11
Tom
Holt
11:30 AM CrossFit
2640 lbs
16x165
12
Private
5: 30 AM CrossFit
2470 lbs
13
Matthew
Zola
4:30 PM CrossFit
0 lbs
14
Tim
Larkin
11:30 AM CrossFit
2400 lbs
#75
15
Chip
Ueltschey
5: 30 AM CrossFit
1875 lbs
25 at 75#
16
Setha
Nhoung
11:30 AM CrossFit
165 lbs
15
17
Jay
Davis
6:30 AM CrossFit
75 lbs
75x17
17
Kush
Pathak
5:30 PM CrossFit
75 lbs
18 reps
17
Ram
Hernandez
5: 30 AM CrossFit
75 lbs
75 x 25 = 1,875
18
Jonathan
Bermudez
5: 30 AM CrossFit
30 lbs
42reps-30DB Wrist still hurting
Female Clients
1
Haley
Bury
6:45 PM CrossFit
2925 lbs
2
Rana
Schnaubelt
11:30 AM CrossFit
2850 lbs
38 @75
3
Colette
Matsuda
5: 30 AM CrossFit
2340 lbs
4
Piper
Huber
6:45 PM CrossFit
2175 lbs
29@ 75
5
Jen
Thomason
5: 30 AM CrossFit
2160 lbs
6
Laura
Liu
6:30 AM CrossFit
2025 lbs
27 reps @ 75lbs
6
Paige
Ueltschey
5: 30 AM CrossFit
2025 lbs
45 x 45
7
Su
Sparhawk
6:30 AM CrossFit
1875 lbs
25 @ 75#
8
Lindsay
Durfee
8:45 AM CrossFit
1710 lbs
45#
9
Julie
Peterson
11:30 AM CrossFit
3085 lbs
55 reg.thrusters
10
Tracie
Miller
11:30 AM CrossFit
2080 lbs
65# 32 times
11
Cathy
Doyle
5:30 PM CrossFit
1950 lbs
26 reps x 75 lbs
12
Chelsea
Kilway
8:45 AM CrossFit
1350 lbs
45lbs
13
Shannon
Wiltz
8:45 AM CrossFit
55 lbs
Squat cleans 5 minutes worth 30?
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