WODs


Oly

12.17.2017 | Comments ( 0 )


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Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Tall snatch (6×2)

https://www.youtube.com/watch?v=dCiugtIWFrU
*Pull under bar fast

*be agressive

*no dip

B: Muscle Snatch (6×1)

*Keep bar close

*Agressive pull

C: High-Hang Snatch (6×2)

*No feet movement

*Keep Load light move fast

D: Snatch (Take 12mins to build )

Take 12mins to build up in Snatch

*Rest = 60-90sec


Sat

12.16.2017 | Comments ( 0 )

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Beaverton Strength and Conditioning – CrossFit

A: Metcon (Time)

12 days of Christmas WOD

To be performed like the song goes

Day 1 , then Day 2 + 1, Day 3 + 2 + 1, etc…..for 12 days

1-C/J @ 185/135

2- Box jumps 30/24

3- Ring MU

4- Hang squat snatch 115/75

5- Bar face burpees

6- Push press 115/75

7- TTB

8- Pistols

9- Wallball 30/24

10- C2B pull up

11- HSPU

12- Front squat 185/135 – floor


Fri

12.15.2017 | Comments ( 0 )

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3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Front Squat (5×6)

*Build each set

B: Metcon (Time)

For Time:

50 Deadlift (155/105)

*Break bar down to PP weight

40 Push Press (65/45)

30 Box Jump (24/20)

20 KB/DB Thruster (35’s/26’s)

10 Bar Muscle Up

200m Run Buy Out

Rx+

DL (175/115)

Thruster (45’s/35’s)

Bar MU (Unbroken)

Competition WOD

Clean / Jerk complex

Every 2 min for 20 min

1 power clean

1 front squat

1 hang clean

1 power jerk

1 split jerk

Start at 50% max and build over sets by 5%+-

Metcon (5 Rounds for time)

5 sets each for time of

30 cal run

10 power snatch UB 105/75

10 TTB

Rest 3 min

Metcon (Weight)

After 6 min rest

Build to a 3 rep deadlift in 8 min

Accessory Work

A: Metcon (No Measure)

4 sets of

6/side KB RDL

6/side BSS w/DB – 35/20

1 min weighted pike stretch

12 weighted hip extensions


Thurs

12.14.2017 | Comments ( 0 )


Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

25min AMRAP

40m Plate pinch carry 35/25

(down and back x 2)

30 Cals on treadmill

25 Cals on Bike

20 sec L-sit hold
*Mod = knee tucks on bar/box

*move at aerobic pace (70-80%)


Wed

12.13.2017 | Comments ( 0 )

Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

5min EMOM

Olympic Skills

1 Press + 2 Push Jerk
*Start moderate & build each set.

*cycle bar

Focus:

*Loading/extension of hips

*Good front rack position

B: Metcon (AMRAP – Rounds and Reps)

25min AMRAP

25 Cals on Bike

20 pull ups

15 KB SDLHP 70/53

10 thrusters 75/45

*Every 5 minutes

Accumluate 20sec Handstand

hold. Then pick up where you

left off.
*WOD starts with Handstand hold.

Mod = 2 wall walks

th: Metcon (Time)

Tom Holt WOD

Filthy 50

For time:

50 Box jump, 24/20 inch box

50 Jumping pull-ups

50 Kettlebell swings, 35#

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20/14

50 Burpees

50 Double unders

Competition WOD

A: Metcon (Time)

9-15-21-15-9 of

Squat clean 135/95

Ring dips / static bar

B: Metcon (Time)

After 6 min rest

3 rounds of

15 GHD sit up

15 cal row

15 OH squat 115/75

C: 100 C2B (Time)

For time

100 C2B pull ups

Sets of 5 – must be UB

Rest as needed bt sets


Tues

12.12.2017 | Comments ( 0 )

Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Warm-up (No Measure)

3 Rounds for activation:

8 MB Cleans

8 V-ups

8 Kip swings

B: CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Competition WOD

Morning session

A: Metcon (No Measure)

Every 3 min for 30 min

500m/400m row

10 alt DB snatch 70/45

A: Metcon (Time)

As a 2 person team MM / FF

15 G2OH each 165/115

30 synchro TTB

45 synchro wallball

60 DUs

45 synchro wallball

30 synchro TTB

15 G2OH

12 min cap

C: Shoulder Press (Build to a 3 rep in 6 min)

After 3 mn rest

C: Shoulder Press (Build to a 3 rep in 6 min)

After 3 mn rest

Accessory Work

A: Metcon (No Measure)

5 sets of

8 bench press- moderate

Rest 30s

8 dips- weighted

Rest 30s

8 DB curls

Rest 30s

8 chinups

Rest 2 min


Mon

12.11.2017 | Comments ( 0 )

Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Reps)

Skills practice

10min EMOM

Even: 5-8 HSPU

Odd: 8-12 TTB

Rx+ Srict HSPU

TTB UB
Not an AMRAP! It’s an EMOM. Just record score in reps.

B: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

30 Double Unders

20sec L-Sit (accumulate)

10m Double KB/DB front rack lunge (35/26)

Mod = 2:1 Singles

knee tuck on box/from bar
Scoring:

20sec L-Sit = 1rep

10m Lunge = 1 rep

Competition WOD

A: Snatch Grip Deadlift (3 x 3 @ 3131 – moderate/heavy)

Pause 1s at each position on way up and down

B: Metcon (5 Rounds for time)

5 sets of

1 bar MU

3 TTB

5 C2B pull up

3 TTB

1 bar MU

Must be UB

Rest 2 min b/t

Each set for time

C: Metcon (Time)

After 5 min rest

3 rounds of

500m row

25 DB push press 45/30

15 TTB UB

D: Back Squat (6-4-2 , heavy , rest 3 min)

Accessory Work

A: Metcon (Weight)

3 sets of

20m KB OH carry / arm

Heavy-solid lockout

8/side KB deadlift – RDL

16 weighted hip extension

16 GHD sit up


Oly

12.10.2017 | Comments ( 0 )


Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Clean Pull (6×2)

*Pull only to stomach height

*Start @80-85% of 1RM Clean

*Elbows stay high

B: Split Jerk (10min EMOM)

Build each set

C: Clean and Jerk (10min to build to 80%)

Take 10min to build to 80% Then perform 10min EMOM @80%

D: Metcon (Weight)

10min EMOM

1 Clean and Jerk @80%

Acc. Work (3 sets of each)

Acc.

3 sets

Double KB Front Rack Lunge (6each side)

10 weighted hip ext


Sat

12.09.2017 | Comments ( 0 )

Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Time)

In teams of 2

For Time:

100 Hang Power Snatch (95/75)

100 Box Jumps 24/20

100 Sit-ups w/ medball

100 Thrusters

100 Pull-ups

Partition as needed.

B: Metcon (Weight)

Acc. w/ partner

5 Rounds (each)

P1: 10m DB Lunge

P2: Plank Hold while P1 lunges


Fri

12.08.2017 | Comments ( 0 )

Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Deadlift (5×8)

*Build each set

B: Metcon (5 Rounds for time)

5 Rounds each or time:

15 Cal on Bike

5 bar MU / 10 C2B

10 Heavy Wall Ball (30/20)
Rest = 2min

Competition WOD

am: Metcon (AMRAP – Rounds)

Morning session

EMOM 30

Min 1- 18/15 cal row

Min 2 – 12/8 C2B pull up

Min 3 – 5 strict HSPU

A: 2 position snatch (3 x 3 , moderate up to 75%)

1 rep from above knee + 1 rep from floor
Focus on speed under and good receiving position , hold bottom for 1s

B: Metcon (Time)

60 cal row

50 DUs

40 Wallball 25/20

30 Hang power cleans 155/105

20 HSPU

10 Burpee over box

Rest 3 min, then go back up

C: Front Squat (3 x 3 , 70/75/85%)

D: Push Jerk (3 x 3 , moderate/heavy)

Focus on good cycling

Accessory Work

A: Metcon (No Measure)

30 face pulls banded

30s hollow hold

90s squat hold

3 sets


Thurs

12.07.2017 | Comments ( 0 )


Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

25min AMRAP

30 Cals on Treadmill

30 Cals on Bike

20 Single unders

20 Double KB Russian Swing (35/26)
*Perform @70-80%

*Steady aerobic pace


Wed

12.06.2017 | Comments ( 0 )

Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

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: Metcon (Time)

4 Rounds for time:

30 Air Squats

20 Box Step ups w/ 1 KB in front rack 20″ (53/35)

10 HSPU

5 Rope climbs

200m Run

Accessory Work

A: Metcon (No Measure)

45-60s weighted plank hold

8/side single leg KB DL

8-12 strict TTB

3 sets


Tues

12.05.2017 | Comments ( 0 )

Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Warm-up (No Measure)

3 Rounds for activation/movement Prep:

10 Alt Bird Dogs (5each w 2 sec pause)

10 OHS w/ BB

20sec Foam Roll T-Spine (arms ext. over head)

B: CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Competition WOD

A: Metcon (Time)

As a 2 person team M/M or F/F

100 cal row – switch as needed

100 TTB – switch as needed

For time

Men goal – sub 7 min

Ladies goal – sub 11 min

Mixed goal – sub 8 min

B: CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Accessory Work

A: Metcon (Weight)

4 sets of

12 Incline DB bench

12 Supinated BB rows

6/arm DB OH squat


Mon

12.04.2017 | Comments ( 0 )

Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Drop Snatch (5×3)

https://www.youtube.com/watch?v=EQrcCmgraa8

*(2 sec pause in bottom)

*No Dip

*Keep load moderate

*Focus is on positioning in bottom.

*Perform 1 set every 2mins. (10min total)

C: Metcon (AMRAP – Rounds and Reps)

7min AMRAP

20 Cals on Rower

10 Box Jump

10 C2B pullup
*Mod = chin over or 2:1 rows

B: Metcon (AMRAP – Rounds and Reps)

7min AMRAP

20 DU

10 T2B

10 alt DB snatch 70/50

Competition WOD

am: Metcon (AMRAP – Rounds)

Morning session

AMRAP 15 @ 80%

15 Russian swings 53/35

12 box jumps 24/20

9 DB push press 45/30

6 burpees

A: Clean (Build to a heavy 2 rep in 20 min)

2 rep Drop n Go

B: Split Jerk (Build to a 2 rep in 20 min)

C: Metcon (Time)

5 rounds for time of

10 thrusters 105/70

10 C2B pull up

Accessory Work

A: Metcon (AMRAP – Rounds)

4 sets of

12 hip ext – weighted

30-40s static hold chin over bar

100m OH carry w/barbell

135/95


Oly

12.03.2017 | Comments ( 0 )

Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Sots press (5×3)

https://www.youtube.com/watch?v=nw9k086aXLk

B: Snatch Balance (6×2)

*Build each set

*2 sec pause in bottom position.

C: Snatch Grip High Pulls (6×1 @80-90% of 1RM)

Focus is on High elbows and tight bar path with full extension.
*Use straps if you have them

D: Snatch ( Take 15minutes to find a 3 rep Snatch )

Drop and go

Metcon (Weight)

Acc.

3 Sets

6-8 Behind the neck press (Snatch grip)

8 RR feet elevated

20 sec each side banded static holds


WOW

12.02.2017 | Comments ( 0 )

Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
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3rd Annual Valentines Day Massacre
February 10 – Registration open
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Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

A: Wishing on a WOD (AMRAP – Rounds and Reps)

AMRAP 30 Minutes:

15 Air Squats

10 Sit-ups

5 Push-ups


WOW

12.02.2017 | Comments ( 0 )


Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
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February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – Holiday WOD

A: Wishing on a WOD (AMRAP – Rounds and Reps)

AMRAP 30 Minutes:

15 Air Squats

10 Sit-ups

5 Push-ups


Fri

12.01.2017 | Comments ( 0 )

Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Deadlift (5×6)

*Build each set

*Lower last rep

B: Metcon (Time)

5 Rounds for time:

10 TTB

20 Wall Balls – heavy

Run 200m

Wall Ball 25/16

C: Metcon (Time)

For time

15 rope climbs – 12′

Rx+ – legless 15′

Competition WOD

am: Metcon (Time)

Morning session

10 sets of

20 cal row

20 wallball – 20/14

Go UB on all WB sets

Rest only bt movements

Bike RPMs – 62+ / 56+

A: Metcon (Time)

For time

60 TTB

50 Dips / ring – strict

40 pullups strict / C2B

30 Goblet squats – 70/53

B: Metcon (Time)

5 rounds of

12 alt DB snatches – 70/50

12 burpee over box – 24/20

C: Front Squat (3 x 6 , 70-75%)

Accessory Work

A: Metcon (Weight)

5 sets of

6 DB bench – heavy

12 DB curl to press

18 GHD sit up


Active Rec

11.30.2017 | Comments ( 0 )


Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

Moving at 70-80% effort complete the following:

12min AMRAP

30 Cals on Bike

20sec Hand Stand Hold (Accumulate)

Directly into…

12min AMRAP

30 Cals on Treadmill

20m Farmers Carry 70/53

(down and back)


Weds

11.29.2017 | Comments ( 0 )

Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Power Clean (1 Power Clean + 1 Hang Clean)

7min EMOM

Start @50% of 1RM Power Clean

1 Power Clean + 1 Hang Clean

*Efficiency w/ bar cycling

*Build each set

*Each set unbroken

B: Metcon (AMRAP – Rounds and Reps)

25min AMRAP

10 Thrusters 115/75

20 Ring Dips / bar dips / CGPU

30 Russian KB Swing (70/53)

40 Cal Row

50 DUs

Competition WOD

am: Metcon (Time)

Morning Session

300 cal assault bike

2 mile run treadmill

80% effort

Accessory Work

A: Metcon (Weight)

3 sets of

8 KB RDL – moderate

8 KB press

8 Goblet squat


Tues

11.28.2017 | Comments ( 0 )

Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Warm-up (No Measure)

3 Rounds:

5 Pull-ups

6 push-up

7 OHS with BB
*Focus is on movement efficiency

B: CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

C: Metcon (Time)

5 rounds of

5 deadlift 275/185

5 Burpee over bar – bar facing

Competition WOD

A: 2 position snatch (EMOM 10 @ 60% and build)

1 rep from above knee + 1 rep from floor

B: Metcon (Time)

5 rounds of

30 DUs

15 power snatch 95/65

C: Metcon (5 Rounds for time)

After 6 min rest

Every 3 min for 15 min

15 OH squats 115/75

12 C2B pull ups

Each set for time

D: Deadlift (3 x 3 @ 3131 – hold tempo up/down)

Accessory Work

A: Metcon (No Measure)

3 sets of

25 face pulls banded

25 Banded good mornings

12/side banded BSS


Mon

11.27.2017 | Comments ( 0 )

Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

Main WOD

Skill Work

A: Muscle Up (10mins of practice)

Skills Practice:10 Minutes

Muscle up

Transitions:

Option 1 (beginner)

Start on Rings adjusted to bottom of chest.

1) Establish False Grip

2) Position body beneath rings w/ arms fully extended.

(Can make this more challenging from a hollow position,

otherwise just squat under rings)

3) Pull to bottom of chest.

4) While maintaining contact with the body and hands,

transition through to bottom of dip position.

Option 2 (advanced)

Performed on high Rings

1) Perform a MU or jumping MU from box

2) slowly lower to bottom of dip

3) While maintainig body contact with hands,

Slowly transition hands to bottom of chest.

4) lower body slow on eccentric descend.

B: Metcon (AMRAP – Reps)

14min EMOM

5 HSPU

10 Air Squat

20 DU

Rx+ – Strict HSPU

Goblet squat 35/26

Competition WOD

A: Metcon (Distance)

Morning session

30s row @ 90%

30s rest

30 sets

Record max meters in best set
Morning session

A: Front Squat (3 x 8 @ 70% +-)

B: Shoulder Press (2 x 3 @ 75 / 85%)

C: Push Press (2 x 3 @ 80-85%)

D: Split Jerk (2 x 3 @ AHAP)

E: Metcon (Time)

21-15-9 of

Thruster – 135/95

Strict pull up

12 min cap

Accessory Work

A: Metcon (No Measure)

3 sets of

8/arm KB press @ 31X1

60s plank – weighted if possible

16 hip extensions – weighted

16 step walking lunge w/KBs in front rack


Oly

11.26.2017 | Comments ( 0 )

Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: High-Hang Clean (6×2)

*Keep load light/mod

*Move bar with speed

*Pull under

B: Split Jerk (6×2 @50%)

C: Metcon (Weight)

Clean Complex:

15Minutes

*every 90sec complete

1 Power Clean

1 Hang Clean

1 Jerk

*Build each set

(10 Rounds total)

D: Metcon (Weight)

Acc.

3 Rounds

10 Reps Prone Sweep w/ BB or DB’s

10 DB RDL’s

10 Supine Straight Leg Raises


sat

11.25.2017 | Comments ( 0 )


Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Rope Climb (10min EMOM 2 Rope Climbs Rx+ 2 Legless)

Focus: efficiency with footwork

and speed up and down rope

B: Metcon (AMRAP – Rounds and Reps)

12min AMRAP

Ascending Ladder

1-1, 2-2, 3-3 etc

Thruster 95/65

Bar Muscle up

C: Metcon (Weight)

Acc Work:

3 Rounds

10 Alt DB step ups

20 Sec Handstand Hold

10 Weighted sit up (Plate)


Fri

11.24.2017 | Comments ( 0 )

Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
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3rd Annual Valentines Day Massacre
February 10 – Registration open
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Sign up soon as this usually sells out

Beaverton Strength and Conditioning – CrossFit

Main WOD

A1: Back Squat (5×8)

Maintenance/Volume

Super set with A2 – rest 30s , rest 2:30

A2: Walking lunge w/ KB (5 x 20m)

1 KB in OH position

Walk down with KB in 1 arm

Switch arms and reverse direction

B: Metcon (Weight)

4 sets of

12 BW bench or 70%

Rest 30s

12 strict pull up / C2B

Rest 30s

12 strict dips / weighted

Rest 2 min

Accessory Work

A: Metcon (AMRAP – Reps)

Tabata D ball curls – 50/30

Rest 3 min

Tabata D ball tricep -extensions from floor – 50/30

Rest 3 min

Tabata TTB


Thurs

11.23.2017 | Comments ( 0 )

Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out
Thanksgiving Holiday WOD
11/23 at 8:30am

Beaverton Strength and Conditioning – CrossFit

Main WOD

Happy Thanksgiving

Let’s be thankful we are able to come in

and train hard. Many are not so lucky. Be thankful

for our health and our families and this

amazing community.

A: Metcon (Time)

As a 3 person team

1 person runs 800m while 2 people work on movements, split work as needed. Each time runner comes in switch runners

250 Wallball 20/14 Rx+ – 25/16

200 Pull ups

150 Burpee box jump 20″

100 HSPU – Rx+ – strict

150 Russian swings 70/53

200 Push ups

250 DUs


weds

11.22.2017 | Comments ( 0 )

Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out
Thanksgiving Holiday WOD
11/23 at 8:30am

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

10min EMOM

Power Clean + 2 Push Jerk + Split Jerk

@40-50%
*Keep load light/mod

*Bar cycling/efficiency

B: Metcon (AMRAP – Rounds and Reps)

24min AMRAP

*Rotating Every 3 minutes

Station 1:

10 Box Step up (alt) 20″

w/ D-Ball on shouder 50/70

20m D-Ball Front Carry

Station 2:

Max Cals on Bike

Station 3:

Max Cals on Row
Score = total Reps

1 cal = 1 rep

*Perform at steady aerobic pace

Competition WOD

A: Metcon (AMRAP – Rounds)

EMOM 20

Odd- 12/10 cal row + 1 snatch 165/115

Even – 12/10 cal run

12 TTB

B: Metcon (Time)

3 rounds for time of

50 DUs

10 bar facing burpees

10 OH squats 135/95


Tues

11.21.2017 | Comments ( 0 )

Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out
Thanksgiving Holiday WOD
11/23 at 8:30am

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Warm-up (No Measure)

3 Rounds for activation:

5 Wall Ball Max height

10 Hollow Rocks

20 Sec Childs Pose

B: CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

B: CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Competition WOD

A: Metcon (No Measure)

1 min moderate AD

5/side KB thruster – light

1 rope climb

3 sets

B: Metcon (Time)

CF FV 2017 “Alamo”
http://cfvchampionship.com/wp-content/uploads/2015/09/Pairs-Event-6-PDF.pdf

C: Deadlift (5 x 5 , build from 70%)

Accessory Work

A: Metcon (Weight)

3 sets of

1 arm DB bench incline x 8 @ 21×1

DB chinese rows x 8 @ 2111

Reverse lunges x 8/side w/KB


Mon

11.20.2017 | Comments ( 0 )

Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out
Thanksgiving Holiday WOD
11/23 at 8:30am

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (10 Rounds for reps)

10min EMOM

5-8 Strict HSPU

If you do not have strict YET, do kipping x 10-12

B: Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

100m sprint

10 Burpee Box Jump 24/20

20 Double Unders

C: Overhead Squat (Build to a 3 rep in 12 min)

Competition WOD

Morning session

A: Metcon (Time)

2000m row

20 MU

1500m row

20 HSPU 4″ deficit

1000m row

10 MU

500m row

10 HSPU strict deficit
Morning session

A: Metcon (No Measure)

10m left/right banded side shuffle

1 min/side banded rack stretch BB

30s Goblet squat hold

B: Front Squat (6-4-2 ; 6-4-2 wave load)

C: Clean (Build to a 3 rep DnG in 15 min)

D: Split Jerk (Build to a 3 rep in 15 min)

Accessory Work

A: Metcon (No Measure)

3 sets of

60s weighted plank

30-40s chin over bar hold – chin does not rest on bar

60s wall sit -hips parallel


oly

11.19.2017 | Comments ( 0 )

Announcements

Annual BCF Christmas Party
December 16 – 6:00 – 10:00pm
Casino Night
More details to follow
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out
Thanksgiving Holiday WOD
11/23 at 8:30am

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Tall snatch (6×2)

https://www.youtube.com/watch?v=dCiugtIWFrU

B: Hang Snatch (6×1)

*No feet movement

*Start off light/mod and build each set

C: Metcon (Weight)

Take 10mins to build to 80-85% of 1RM

Then…

10min EMOM

1 Snatch @80-85%

D: Metcon (Weight)

Acc.

3 sets

10 DB RDL’s

10 Back ext. on GHD

(or ecc. w/ partner 6-8reps)

10 Banded straight arm lat pull downs

(2 sec pause at the hip)