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Components
Back Squat
Bulgarian Split Squats
Metcon
Snatch
Single-Arm Overhead D ...
Front Squat
Chest-To-Bar Pull-ups
Strict Toes-To-Bar
Settings
Location
(All)
Beaverton Strength and Conditioning
Program
Date
Workout
Mon - Beaverton Strength and Conditioning
Class
(All)
5: 30 AM CrossFit
6:30 AM CrossFit
9:00 AM CrossFit
11:30 AM CrossFit
4:30 PM CrossFit
5:30 PM CrossFit
5:30 PM Competitive CrossFit Class
6:45 PM CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
41 (31/10)
Workout
Mon
Main WOD
A1: Back Squat (3 x 3 , 80%+)
Back Squat
Super set with A2 - BSS
Rest 30s after squats, then do split squats
A2: Bulgarian Split Squats (3 x 5/leg @ 30/20# DBs)
C: Metcon (AMRAP - Rounds)
Every 90s for 15 min
1 round of "Cindy"
5 pull up/10 pushups/15 squats
Rx+ - strict pull ups
Ring push ups
Goblet squats 35/26
Team training
A: Snatch (Build to a max in 20 min)
Snatch
B: Single-Arm Overhead DB/KB Carry (3 x 8/arm - heavy)
These can be done with a DB or KB
C: Front Squat (3 x 8 - moderate - 65% ish)
Front Squat
Super set with 3 x 8/leg BSS
barbell in OH position
D: Chest-To-Bar Pull-ups (Clusters BF 5.5.5 x 4 , rest 15s / rest 2 min -)
Chest-To-Bar Pull-ups
Accessory Work
AA: Strict Toes-To-Bar (3 x 8-12)
Strict Toes-To-Bar
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, April 24, 2017
Male Clients
1
Matt
Savoie
6:45 PM CrossFit
3 x 3 @ 360 lbs
2
Andrew
Yancy
5:30 PM CrossFit
1 x 3 @ 315 lbs
225, 275, 315
3
Joe
Vithayathil
11:30 AM CrossFit
2 x 3 @ 305 lbs
285, 2 sets at 305
4
Setha
Nhoung
11:30 AM CrossFit
1 x 3 @ 285 lbs
5
Dave
Anderson
4:30 PM CrossFit
1 x 3 @ 275 lbs
225, 245, 275
5
Private
4:30 PM CrossFit
1 x 3 @ 275 lbs
6
John
Rogacki
11:30 AM CrossFit
1 x 3 @ 270 lbs
245/265/270
7
Dean
Durfee
9:00 AM CrossFit
10 x 3 @ 265 lbs
7
Chris
Pearcey
6:30 AM CrossFit
1 x 3 @ 265 lbs
8
Matthew
Zola
4:30 PM CrossFit
3 x 3 @ 255 lbs
8
Todd
Findlay
4:30 PM CrossFit
3 x 3 @ 255 lbs
8
Andy
Mount
5: 30 AM CrossFit
1 x 3 @ 255 lbs
8
Hugo
Cerda jr
4:30 PM CrossFit
1 x 3 @ 255 lbs
9
Jason
Martin
4:30 PM CrossFit
3 x 3 @ 235 lbs
9
Jeremy
Rigdon
4:30 PM CrossFit
3 x 3 @ 235 lbs
10
Jeff
Hough
11:30 AM CrossFit
3 x 3 @ 225 lbs
10
Martin
stringer
5: 30 AM CrossFit
3 x 3 @ 225 lbs
last set 245
10
Jon
Searle
5: 30 AM CrossFit
1 x 3 @ 225 lbs
85%
11
Jonathan
Bermudez
5: 30 AM CrossFit
3 x 3 @ 215 lbs
11
Mathew
Warren
5: 30 AM CrossFit
1 x 3 @ 215 lbs
12
Private
11:30 AM CrossFit
3 x 3 @ 205 lbs
13
Dave
Mosher
9:00 AM CrossFit
3 x 3 @ 195 lbs
14
aaron
yetman
5: 30 AM CrossFit
3 x 3 @ 185 lbs
14
Paul
Schopp
5:30 PM CrossFit
3 x 3 @ 185 lbs
14
Carl
Hickerson
6:30 AM CrossFit
1 x 3 @ 185 lbs
14
Tim
Larkin
9:00 AM CrossFit
1 x 3 @ 185 lbs
#155/175/185
15
Chip
Ueltschey
6:45 PM CrossFit
3 x 3 @ 175 lbs
15
Private
5: 30 AM CrossFit
2 x 3 @ 175 lbs
15
Jens
Deppe
6:30 AM CrossFit
1 x 3 @ 175 lbs
16
Bill
Hoppe
9:00 AM CrossFit
1 x 3 @ 110 lbs
17
Jay
Davis
6:30 AM CrossFit
1 x 2 @ 175 lbs
3 at 135, 3 at 155, 2 at 175. Didn't feel like I could get the th...
Female Clients
1
Katelin
Turner
6:45 PM CrossFit
3 x 3 @ 205 lbs
2
Haley
Bury
6:45 PM CrossFit
3 x 3 @ 195 lbs
3
Lauren
Savoie
6:45 PM CrossFit
3 x 3 @ 185 lbs
3
Rana
Schnaubelt
4:30 PM CrossFit
3 x 3 @ 185 lbs
4
Ali
Levy
6:45 PM CrossFit
3 x 3 @ 175 lbs
4
Tracie
Miller
6:30 AM CrossFit
1 x 3 @ 175 lbs
5
Anu
Balu
6:30 AM CrossFit
3 x 3 @ 135 lbs
1x3=125
6
Lisa
Romary
9:00 AM CrossFit
3 x 3 @ 105 lbs
7
Beckie
Crocker
4:30 PM CrossFit
3 x 3 @ 85 lbs
8
Ava
Streater
6:45 PM CrossFit
3 x 3 @ 75 lbs
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