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Components
Metcon
Metcon
Metcon
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Sat - Beaverton Strength and Conditioning
Class
(All)
7:00 AM CrossFit
8:15 AM CrossFit
9:30 AM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
11 (6/5)
Workout
Sat
A: Metcon (Time)
Courtesy of Monster Mashup
For time as a 2-person team:
100 Thrusters 95/65
80 Burpee Box Jumps 24/20
60 Bar Muscle-ups
4k Row
2 Mile run
45 min cap
Scale reps/weight/distance as needed
Pick 2 of the 3 options....rest 5 min b/t
B: Metcon (Time)
For time as a 2-person team:
50 Power Cleans 155/105
50 Overhead Squats 155/105
12 min cap
C: Metcon (Time)
For time as a 2-person team:
100 GHD Sit-ups
100 Calories, Air Dyne or row
8 min cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, January 23, 2016
Male Clients
1
Kim
Pallister
7:00 AM CrossFit
50:10
2
Aaron
Johnston
7:00 AM CrossFit
50:24
With Kim
3
Private
7:00 AM CrossFit
45:10
4
Andy
Lowrey
9:30 AM CrossFit
45:23
25#kb thrusters - CTB
5
Jason
Roraback
7:00 AM CrossFit
49:00
6
Alex
Matsuda
7:00 AM CrossFit
50:24
Female Clients
1
Elizabeth
Murdock
9:30 AM CrossFit
45:20
Nice job Andy!
2
Rana
Schnaubelt
8:15 AM CrossFit
46:40
C2b, rest rx. Nice working with you, Emily
3
Colette
Matsuda
7:00 AM CrossFit
48:38
Thanks, Nat! U da best!
4
Kari
Roraback
7:00 AM CrossFit
49:00
5
Haley
Bury
7:00 AM CrossFit
55:10
Kipping PUs
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