WODs


Weds

07.18.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (10 Rounds for reps)

10min EMOM Alt.

Even: 5 Muscle Ups

Odd: 30sec Handstand Hold

B: Metcon (5 Rounds for calories)

5 Rounds each for max Cals

1 min of total work

8 HSPU

8 1-Arm Alt. DB snatch (50/35)

20m Shuttle Run

Max Cals on Bike

Rx+

HSPU Strict

DB (70/50)

Assault Bike
Modify to get on bike no later than :40sec mark.

Morning session

A: Metcon (No Measure)

Every 3 min for 30 min

15/10 cal AB

25/17 cal AD

Goal – Keep time within 5s over all sets

Accessory Work

A: Metcon (No Measure)

4 sets

DB ext rotations x 8

IYTs x 8 – weighted

Candle stick x 5/side


Teens

07.18.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Teen Program

A: Deadlift (3×8)

B: Power Clean (3×5)

C: Metcon (5 Rounds for calories)

5 Rounds each for Cals

6 Push press

6 Bent over rows w/ DB

20m shuttle run

max cals on bike


Tues

07.17.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Push Press (80-85%x4x5)

B: Metcon (AMRAP – Rounds and Reps)

14min AMRAP

4 Cleans @80%

200m Run

Extra work

A: Metcon (Weight)

Every 90s for 15 min

1 x power snatch

1 x OH squat

1 x snatch

Start at 60-65% of power snatch and build over sets

B: Snatch Grip Deadlift (3 x 5 @ 110% of snatch)

Accessory Work

A: Metcon (No Measure)

4-5 sets of

Seated DB curls x 12

Bench press x 12 – moderate

Russian twists x 24

1 leg KB RDL x 6/side


Mon

07.16.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Deadlift (80%x 3 x 3 , 85% x 2 x 3)

B: Metcon (AMRAP – Reps)

7min AMRAP

2 Cal Row

2 Toe to Bar

4 Cal Row

4 Toe to bar

6 Cal Row

6 Toe to bar

Etc.
Score = Total Reps

C: Metcon (AMRAP – Reps)

7min AMRAP

5 Burpee

10 Double Unders

10 Burpees

20 Double Unders

15 Burpees

30 Double Unders

Etc.
Rest 3-4mins between each AMRAP

Morning session

am: Metcon (AMRAP – Rounds and Reps)

Working at 75%

Focus is breathing and solid movements

AMRAP 40 min

600m run

10 strict HSPU

5 Ring MU

100 DUs

Accessory Work

A: Metcon (No Measure)

4 sets – all super sets – no rest between movements

12 x strict pull up

12/side x BSS @ BW

100m OH BB carry – 135/95

Rest 3 min bt sets


Monday

07.16.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Teen Program

A: Metcon (No Measure)

Activation/Plyo

3 Rounds

3 depth jumps

20m Banded lateral walks

20m Skater walks Forward/back

B: Back Squat (3×8)

C: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 Sit ups

10m OH Plate lunges

10 Ring Rows

100m Run


Oly

07.15.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Muscle Clean + 3 Front squats ((1+3) x 4)

Perform 1 muscle clean directly into 3 front squats
*Keep load light/move fast

B: Clean and Jerk ((3+1) 50% (3+1) 60% (3+1) 70% (3+1) 80% (3+1) 85%)

Perform 3 cleans + 1 jerk each set

C: Metcon (Weight)

Push press behind neck + Jerk behind neck

(2+2) 4
*Keep load under 70%

Acc.: Metcon (No Measure)

Acc.

3-4 sets

Feet eleavted Ring Rows x 10

s/s

Feet elevated pushups on rings x 10

s/s

Hip Ext. (Weighted) w/ 2 sec pause at top x 10


Sat

07.14.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A1: Bench Press (5×5)

super set with A2

A2: Metcon (5 Rounds for reps)

10 Banded Hollow rock lat pull downs
https://www.youtube.com/watch?v=3MLQEIDj0hQ

B: Metcon (Time)

“Partner Kelly”

5 Rounds For Time

400m Run

30 Box Jumps (24/20)

30 Wall Balls (20/14)

Rx+

Athletes wear vest 20/14
*run together but divide the reps anyway you like.


Fri

07.13.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Teen Program

A: DB Bench Press (3×12)

superset with B

B: Face Pull (3×12)

Attach band to pull up rack and pull to face.
2 sec hold at retraction

C: Metcon (Time)

For Time:

200m Run

10-1 Pushups

10-1 Sit-ups

200m Run
Alternate. 10 pushups then 10 situps. 9 pushups 9 situps etc.


Fri

07.13.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Back Squat (75%x5x2, 80%x5x3)

B: Metcon (AMRAP – Rounds and Reps)

7min AMRAP

10 Pullups

200m Run

Rx+

C2B
Rest 5 mins between each AMRAP

C: Metcon (AMRAP – Rounds and Reps)

7min AMRAP

3 Rope Climb 12′

10 Dips

Rx+

Rope Climb 15′

Ring Dips


Active Recovery

07.12.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (5 Rounds for reps)

25min EMOM

Moving at 70% effort

Zones:Green/yellow

1) Tire Flip + hop in tire, hop out of tire

2) Single Unders

3) Palnk Hold (Any variation) (45sec)

4) Walking BW Lunge

5) Bike for cals @ minimum 50RPM
*Do not score plank hold for reps

B: Metcon (No Measure)

Mobilize/Cool Down

2 minute holds per side:

Couch stretch

Pigeon stretch


Weds

07.11.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Push Press (85%x4x5)

B: Metcon (5 Rounds for reps)

5 Rounds each for reps of:

1min of work, 3 minutes of rest.

5 DB Thrusters 50’s/35’s

20m D-Ball front carry 100/70

Max rep Burpee over D-Ball in remaining time

Rx+

DB’s 70’s/50’s

D-Ball 150/100
Score = Max Burpees ea. round

*Do not have to extend hips at top.


Weds

07.11.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Teen Program

Main WOD

A: Deadlift (3×8)

Add 5-10lbs from last time

B: Power Clean (3×5)

C: Metcon (4 Rounds for time)

4 Rounds, each for time:

12/10 Cals on bike

10 KB Swings (Russian)

6 Burpees
Perform a round every 3 minutes


Tues

07.10.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

Gymnastics/skills practice

Double Unders

Complete 2 Rounds of:

10 Power Jumps

5 Single single Power

5 Single single Double

10 Double unders

B: Snatch (10mins to build to 80%)

C: Metcon (5 Rounds for reps)

20min EMOM (Alternating)

60 DU

3 Snatch @ 80%

25/20 Cals on Bike

​​​​​​​5 BMU + 10 Push Up
Score = max reps per round

5 rounds total


Mon

07.09.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

July Monthly Challenge (AMRAP – Reps)

1 min max cal row

1 min max rep HSPU

Score is combined cals + reps

A: Front Squat (75%x5, 80%x4x2, 85%x3x2)

B: Metcon (Weight)

8min EMOM

Power Clean + Hang Power Clean + Split Jerk


Mon

07.09.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Teen Program

Main WOD

A: Metcon (No Measure)

Activation/Plyo

3 Rounds

10 Sec plyo plate quick feet

3 Box Jumps

10 Banded good mornings

B: Back Squat (3×8)

Add 5-10lbs on top set

C: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

10 Ball Slams

10m Walking Lunge

10 DB Push Press


Oly

07.08.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Sots press (4×3)

https://www.youtube.com/watch?v=nw9k086aXLk
*Rock bottom position is the goal here.

B: Drop Snatch (4×3)

*No drive of the barbell up.

*Immediate drop

*Hands and feet land at the same time

C: Metcon (Weight)

Snatch + snatch from hang above knee:

55%/2+1 65%/2+1 (75%+/1+1)x4-5
*Good setup on each rep, dont rush

*When lowering to the hang, short pause then go.

Acc.: Metcon (No Measure)

Acc.

3 Sets

5 Vertical Jumps

s/s

10 banded tricep ext. (2 sec hold @ext.)

s/s

10 DB Curls

s/s

10 Hip Ext. (weighted)


Sat

07.07.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Gymnastics

A: Metcon (10 Rounds for reps)

10min Alt. EMOM

Even: 12 GHD Situps

Odd: 12 HSPU

B: Metcon (Time)

Partner WOD

complete the following for time:

*One person works while other holds plate overhead 35/25

100 DU

50 Pullups

100 Goblet Squats 53/35

50 Situps

100 SDLHP 53/35

50 Situps

100 Goblet Squats

50 Pullups

100 DU

Rx+ KB 70/53

Plate 45/35


Fri

07.06.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Teen Program

A: Strict Press (3 x 5 , add 5-10#)

B: Metcon (Time)

3 rounds of

25 sit ups

25 Russian swings – light

C: Metcon (Calories)

3 min bike at moderate/hard

Rest 3 min

2 min bike at hard

Rest 4 min

1 min bike at very hard

Total cals


Friday

07.06.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Push Press (80%x5x5)

B: Metcon (AMRAP – Rounds and Reps)

16min AMRAP

9 OHS 115/95

12 Alt. back rack step lunges

15 T2B

20 Cal Row

Clean and Jerk 21s (Light and fast)

Start at 40% and add 5# each set – focus on speed and form

Morning session

am: Metcon (Time)

Working at 75%

500m row

5 strict HSPU

10 burpees

Accessory Work

A: Metcon (Weight)

5 x 12 of

Incline DB bench

Seated DB curls

Seated leg lifts

BTN strict pull up -max or 12


Active Recovery

07.05.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (5 Rounds for reps)

OTM 20 (5 SETS OF EACH):

Minute 1: Row x 10-15 Cals

Minute 2: Burpee x 10-15

Minute 3: Air Squat x 10-15

Minute 4: Hollow Rock x 10-20
*If any of these movements take you past the 40sec mark,

stop and move to the next.

B: Metcon (No Measure)

Mobility/cool down

Hold for 2min, then switch sides

Supine banded hamstring

*lay back and hook band around bottom of foot, pull band towards

you.

Couch Stretch


July 4th !!

07.04.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

A: Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
As a team – synchro all reps

24 min cap

B: Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
24 min of

Alternate rounds with a partner

Rx+ – 30/20

Strict

255/185


Tues

07.03.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Snatch Balance (4×3)

Light/Fast

B: Metcon (Weight)

7min EMOM

Snatch + Hang Snatch (Above Knee)
*Start at 50% and build over sets.

C: Metcon (5 Rounds for calories)

5 Rounds each for time:

Perform a set every 4 minutes

1min of work, 3 minutes of rest

10 Power Snatch 75/55

6 D-Ball Squats 100/70 (Held in front carry position)

Max Cals on Bike in remaining time
*Athlete should be on bike no later than the :40sec mark. Modify

to acheive this.

Accessory Work

A: Metcon (No Measure)

3-4 sets

6/side reverse knee touches

12 hip extensions – weighted

12 Arnold press -DBs

Extra work

A: Snatch complex (Build to a heavy in 15 min)

1 power snatch

1 hang squat snatch

1 OH squat


Mon

07.02.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Deadlift (Reps as follows)

1 x 5 @ 75%

2 x 4 @ 80%

2 x 3 @ 85%

B: Metcon (AMRAP – Rounds and Reps)

7min AMRAP:

100m shuttle sprint, (50×2)

10 Air Squats

6 Push ups
Rest 5 minutes, then perform C

C: Metcon (AMRAP – Rounds and Reps)

7min AMRAP:

5 Kettlebell Swings 3/4, 70/53

25 Double-unders

5 Burpee Box Jump Overs, 24″/20″
If you perform C first, rest 5 mins then perform B.

Accessory Work

A: Metcon (AMRAP – Rounds)

5 x 12 of

Standing straight bar curl

CGPU

D ball sit ups – 50/30

Extra work

A: Power Clean (Build to a heavy 1 rep in 12 min)

B: Power Clean (Reps as follows)

After 5 min rest

AMRAP 6 min @ 80% of 1 rep


Mon

07.02.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Teen Program

A: Back Squat (3 x 8 , add 5-10#)

B: Pull up and dip progression (3 x 8/each – super set)

C: Metcon (Time)

100m run

10 D ball over

200m run

8 D ball over

300m run

6 D ball over

400m run

4 D ball over


Oly

07.01.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Clean and Jerk (Reps as follows)

3 clean + 1 jerk @ 50%

3 clean + 1 jerk @ 60%

2 clean + 1 jerk @ 70-75% x 3

1 clean + 2 jerk @ 70-75% x 3

B: Metcon (Weight)

Push press behind neck + Jerk behind neck: (2+2)x3
* keep load under 70%

*Bar finishes behind ears

*Feet hit the ground same time the elbows lock

C: Snatch Balance ( Snatch balance no feet 3×5)

*May increase load each set

D: Metcon (No Measure)

Acc.

3 sets

BB Bent over Row x 10

s/s

DB Floor Press x 10

s/s

Hip Ext x 10 (Add plate or band)


Sat

06.30.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Gymnastics

A: Metcon (8 Rounds for reps)

Gymnastics/Skills

8min Alt EMOM

Odd: 2 Rope Climbs

Even: 8 Dips

Rx+

legless

Ring Dips

B: Metcon (AMRAP – Rounds and Reps)

24min AMRAP w/ a partner

50 DL 135/95

40 Front squats 135/95

30 KB Swing 53/35

20 S2OH 135/95

10 Bar Muscle ups

*Both run 100m after completing each movement.

*may break up reps as desired.

Rx+

155/115

KB 70/53


Fri

06.29.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Teen Program

A1: Bench Press (4 x 8)

Super set with A2

A2: Chin Up (4 x 8 or max)

Palms facing you.
Rest 30s after bench

Rest 2-3 min after chins

B: Metcon (Time)

Shuttle run

10m

20m

30m

Down and back for all 3 is 1 set

4 sets

Rest 2 min bt

C: Metcon (AMRAP – Rounds)

5 min of

5 push-up

10 sit-up


Fri

06.29.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Back Squat (65%x5, 70%x5, 75%x4, 80%x3x2)

B: Metcon (AMRAP – Rounds and Reps)

Take 10mins to build to 80% snatch

@ 10minutes on clock, perform

12min AMRAP

Snatch @80%

20 DU

10 HSPU

Accessory Work

A: Metcon (No Measure)

4-5 sets of

Alt DB bench x 8/side

D ball sit up x 16 keep OH

Chin-up x 8-12


Active Recovery

06.28.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (5 Rounds for reps)

Move for 1 minute at 70% effort:

5 Rounds, 1min at each station:

Russian step up on box (Switch at 30sec)

*Option to hold light KB overhead

D-Ball over shoulder Alternating (Light)

Ski Erg / Row

Air Squat (With perfect form)

Bike

B: Metcon (No Measure)

Banded Hip Flexor 2mins / side


Wed

06.27.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Teen Program

A: Deadlift (3 x 8 , add 5-10#)

B: Power Clean (3 x 5, DnG add 5-10#)

c: Metcon (Time)

30-20-10

Row calories

Wall ball – moderate

Ring rows