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Components
Metcon
Metcon
Metcon
Amanda
Metcon
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 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):
31 (19/12)
Workout
Fri
Main WOD
Metcon (Time)
20 min cap
400m run
12 bar MU
400m run
9 rope climb 15/12'
400m run
6 rope climbs legless 15/12'
Metcon (Time)
20 min cap
With a partner
Perform the following
100 bench press 165/115
100 burpees
100 cal row
Start in any spot, but your team must finish all 100 reps before moving to next movement
Team training
Metcon (Time)
30 wall ball 20/14
15 squat clean thruster 155/105
20 wall ball
10 squat clean thrusters 185/135
10 wall ball
5 squat clean thrusters 205/155
Scale to finish in 15 min-ish
Amanda (Time)
9-7-5 reps for time of:
Muscle-ups
Squat snatches
135lb/95lb
Accessory Work
Metcon (Weight)
1 arm DB bench x 10/arm
Rest 1 min
1 arm DB row x 10/arm
Rest 2 min
AHAP both sets
3 sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 26, 2016
Male Clients
1
Rich
Roskopf
11:30 AM CrossFit
16:31
2
John
Rogacki
11:30 AM CrossFit
17:05
3
Drew
Rivera
8:45 AM CrossFit
17:30
4
Mike
Ford
4:30 PM CrossFit
18:11
5
Aaron
Johnston
8:45 AM CrossFit
20:00
At 18:54 failed last legless
5
Chris
Pearcey
6:30 AM CrossFit
20:00
TIME CAP! Got all 12 MU, 9 RC and got 2 legless rope climbs, 12 f...
5
Jonathan
Bermudez
5: 30 AM CrossFit
20:00
DNF 1-legless rope climb
6
Andrew
Yancy
5:30 PM CrossFit
12:50
Scaled rope climb
7
Alex
Matsuda
5: 30 AM CrossFit
12:59
chin ups rope pulls from ground
8
Dave
Anderson
4:30 PM CrossFit
14:26
2MU, 12C2b, 9, rope, 6 rope
9
Ken
Borst
11:30 AM CrossFit
14:33
Pull ups and 12' ropes
10
Private
5: 30 AM CrossFit
14:35
11
Fred
Peterson
5: 30 AM CrossFit
16:10
c2b instead of bmu
12
Jason
Martin
4:30 PM CrossFit
16:21
c2b, 12 'x6 and 3
13
David
Benson
11:30 AM CrossFit
16:30
Subbed MU for 12 pull ups 12' rope
14
Mathew
Warren
5: 30 AM CrossFit
16:45
C2B after bar MU fails, 12' rope climbs
15
Bill
Hoppe
8:45 AM CrossFit
18:00
kpu, 12' rope 8 and 6 climbs
16
Dean
Durfee
8:45 AM CrossFit
18:40
only 3 leggless 12 reg.
17
Brian
Niepoky
5: 30 AM CrossFit
19:00
Switched to rope pull ups up and down from ground as I forgot lon...
Female Clients
1
Lindsay
Durfee
8:45 AM CrossFit
11:09
RR worked on rope climbs
2
Rana
Schnaubelt
11:30 AM CrossFit
13:08
strict pu, standard rope climb
3
Katelin
Turner
11:30 AM CrossFit
14:36
24 rr; 9 + 6 rope lowers
4
Karol
Anderson
8:45 AM CrossFit
14:41
Pull ups 6 total rope climbs
5
Kelsae
Stentzel
11:30 AM CrossFit
15:12
Scaled reps
6
Julie
Peterson
11:30 AM CrossFit
16:40
p/u, all rope climbs.
6
Keesa
Garcia
5:30 PM CrossFit
16:40
I'm pretty sure that was the time... Didn't do legless at the end...
7
Tracie
Miller
6:30 AM CrossFit
16:53
8
Anne
Shapira
8:45 AM CrossFit
17:04
Pullups Regular rope climbs
9
Ali
Levy
6:30 AM CrossFit
17:30
rr
10
Teresa
Morescalchi
5: 30 AM CrossFit
19:25
PU Did all rope climbs!
11
Tara
Whitcomb
5: 30 AM CrossFit
20:00
Did 400 m run 3x Did chest to bar 12 And lay on ground and pull u...
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