WODs


Mon

04.24.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A1: Back Squat (3 x 3 , 80%+)

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

Competition WOD

A: Snatch (Build to a max in 20 min)

B: Single Arm Kb OH Press (3 x 8/arm – heavy)

C: Front Squat (3 x 8 – moderate – 65% ish)

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 -)

Accessory Work

AA: Strict Toes-To-Bar (3 x 8-12)


Sun

04.23.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Olympic lifting

A: Front Squat (5-3-1 , AHAP each set , rest 2-3 min b/t)

B: Clean (Complex as follows)

Build to a heavy Hang clean + Clean in 20 min

C: Split Jerk (Build to a heavy in 15 min)


Sat

04.22.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (AMRAP – Rounds)

EMOM 20 of

8 wall ball 2-/15

1 Clean and jerk 135/95 – build over sets if possible

Rx+ – 165/115 starting weight

Wallball – 25/20

B: Bench Press (5 x 8 , AHAP – build over sets)

Super set with max rep CGPU after each set


Fri

04.21.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Competition WOD

Main WOD

A: Metcon (Time)

800m run

20 thrusters 135/95 – comp – 155/105

20 deadlift 255/175 – comp – 275/195

10 MU – ring – comp – 20 MU

20 deadlifts

20 thrusters

800m run


Thurs

04.20.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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A: Metcon (No Measure)

Working at 70%

10 rounds of

500m row

30 cal AD


Wed

04.19.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

Competition WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 of

30/25 cal bike

5 back squats – add 5#

10 alt DB snatch 45/30

15 pushups

80-85% effort

B: Metcon (Time)

2000m row @ 80-85%


Tues

04.18.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (Time)

3 rounds for time of

42 DUs

30 push press 65/45

18 Pull ups

Rx+ – DUs = UB

95/65

Strict pull ups

B: Deadlift (5 x 3 , 80% ; build over sets)

Competition WOD

B: Snatch (3 x 2 . add 5#)

A: Power Snatch (3 x 2 , add 5#)

C: Power Snatch (10 x 5 TnG , 155/105 , rest 1 min)

D: Metcon (Time)

3 rounds for time of

25/20 cal AD

10 OH squats 135/95

5 MU

Accessory Work

()


Mon

04.17.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Snatch complex (EMOM 10 x 1 set)

1 power snatch

1 hang squat snatch

1 OH squat

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 16 of

400m run

30 air squats

15 push ups

Rx+ – Run with 25/15# plate

Goblet squats 53/35

HSPU

Yellow/Red zone

Competition WOD

A: Clean (3 x 3 , add 5#)

B: Split Jerk (3 x 3 , add 5#)

C: Metcon (AMRAP – Reps)

Max rep S2OH in 2 min – 185/135

Rest 90s

Max rep in 90s – 165/115

Rest 1 min

Max rep in 1 min – 135/95

D: Metcon (Time)

For time

30 TTB

15 Burpees

5 Front squats 185/135 – floor

20 TTB

10 Burpees

10 Front squats

10 TTB

5 Burpees

15 Front squats

Accessory Work

AA: Metcon (No Measure)

10 min of

5 x Tripod

10 x situp to pancake

20s Bridge hold


Sun

04.16.2017 | Comments ( 0 )


Announcements

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

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Olympic lifting

A: Front Squat (5-3-1 , AHAP each set , rest 2-3 min b/t)

B: Clean (Complex as follows)

Build to a heavy Hang clean + Clean in 20 min

C: Split Jerk (Build to a heavy in 15 min)


Sat

04.15.2017 | Comments ( 0 )

Announcements

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

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A: Metcon (Time)

3 rounds for time of

30/25 cal row

60 DUs

30 Ball slams 20/14

Rx+ – 25/16
Rest 3 min between workouts

B: Metcon (Time)

6 rounds for time of

8 power snatch 115/75

8 TTB

8 box jump overs 24/20

Rx+ – 155/105

30/24

C: Metcon (Time)

3 rounds for time of

8 D ball over shoulder 100/70

8 burpee over bar – facing

8 pullups

Rx+ – 150/100

C2B pull up


Fri

04.14.2017 | Comments ( 0 )

Announcements

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Back Squat (1 x 20 AHAP in 12-15 min)

B: 30 squat clean thrusters (1 set – 12 min cap – Red zone)

30 squat clean thrusters for time

Men – 135#

Women – 95#

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 3 of

5 burpees

10 TTB

Red zone

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 3 of

5 KB swing Russian 70/53

5 Goblet squats

Competition WOD

B: Snatch (3 x 3 @ 80%- add 5#)

C: Clean and Jerk (3 x 3 @ 80% – add 5#)

D: Metcon (Time)

For time

800m run

20 strict HSPU

20 strict C2B

800m run

16 min cap – scale to finish

E: Back Squat (1 x 20 AHAP )

Accessory Work

AA: Metcon (No Measure)

3 sets of

10 x IYT w/light weight

Rest 1 min

10 ring dips

Rest 1 min

5 / leg BSS @ 1/4 BW per hand


Thurs

04.13.2017 | Comments ( 0 )


Announcements

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

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A: Mobility and recovery (No Measure)

Band , ball, partner stretching

B: Metcon (Calories)

AD/AB

20s at 85-90%

40s rest

30 sets

For max cals

Rest is off bike


Wed

04.12.2017 | Comments ( 0 )

Announcements

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

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Competition WOD

Main WOD

A: Metcon (Time)

1 mile run @ 80-85%

B: Metcon (3 Rounds for time)

3 sets each for times Red Zone

25 KB sw – Russian – 70/53

25 Pullups

25 Goblet squats

25 Pullups

Rest 4 min
Scale to finish each set around 4-6 min

Scale reps 1st , then weight


Tues

04.11.2017 | Comments ( 0 )

Announcements

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (Time)

5 rounds of

200m run

5 deadlifts – 70% max

10 DB push press – heavy

Time cap – 12 min

B: Metcon (AMRAP – Reps)

In 10 min complete as reps as possible of

Wallballs – 20/14

Each time you break perform 1 legless rope climb – 15/12′

Competition WOD

A: Snatch BB warm up

Snatch high pull from hip x 6

Power snatch from knee x 6

OH squat x 6

Snatch from knee x 6

B: Metcon (Weight)

Complete the following complex

8 x power snatch

8 x OH squat

8 x Good morning

8 x back squat

8 x Deadlift

This is to done UB so use a light weight to start – rest 2 min b/t sets

4 sets

C: Power Snatch (3 x 3 @ 80%)

D: Metcon (AMRAP – Reps)

With a partner

1 person runs on tread for 2 min

1 person does max reps of…..

1st round – KB swings 3/4 heigth

2nd round – HSPU

3rd round – back squats 185/135

4th round – Deadlifts 185/135

Score is cals + reps

Accessory Work

AA: Metcon (No Measure)

5 sets of

10 ring rows feet elevated

10 V ups

3 wall walks w/3s hold at top


Mon

04.10.2017 | Comments ( 0 )

Announcements

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Front Squat (3 x 5, build over sets – 15 min)

B: Clean (Build to a 3 rep Drop n Go in 12 min)

C: Split Jerk (Build to a 2 rep from rack – 12 min)

Competition WOD

A: Clean/Jerk BB warm up (2Xs)

Complete complex 2 Xs through with an empty bar

Clean high pull from hip x 6

Power clean from knee x 6

Clean from knee x 6

Power jerk x 6

Split jerk x 6

B: Hang Clean (3 x 5 , 70%)

C: Split Jerk (3 x 3 , 70% – from floor)

D: Metcon (No Measure)

With a partner, alternate sets of

30s row –

Men – sub 1:45

Ladies – sub 1:55

20 sets each

Accessory Work

AA: Metcon (No Measure)

3 sets of

10 Bridge ups

1 min Pancake stretch

AB: Metcon (Weight)

3 sets of

100m – 50m/arm

1 arm KB OH carry AHAP UB

Rest 2 min b/t


Sun

04.09.2017 | Comments ( 0 )

Announcements

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

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A: Sots press (3 x 3 , light to moderate)

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

B: Snatch grip push press (3 x 3 , building over sets)

Behind neck with snatch grip

C: Snatch (Clusters 2.2.2 x 3)

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 8

20/15 cal AD

10 hang power snatch 115/75

Comp 135/95

Use rower if not enough bikes


Sat

04.08.2017 | Comments ( 0 )

Announcements

Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.

4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

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A: Bear Complex (30 reps-Use 115/75 – Rx+ use 135/95)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Squat clean thrusters are OK

Time cap – 15 min

Each time you drop bar perform

1 rope climb, 3 burpees – 6 TTB – 9 wallballs

You can rest in front rack, back rack, hang or OH…not on floor

A: Bear Complex (30 reps @ 115/75 -Rx+ – 135/95 – 15 min cap)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Squat clean thruster OK

The only places to “rest” are in the front rack, back rack, hips, or OH position

Each time you break perform the following

3 burpees – 6 TTB – 9 wallball

B: Metcon (AMRAP – Rounds)

EMOM 21

Min 1 – 15/12 cal row

Min 2 – 5/3 ring MU

Min 3 – 3 snatches 115/75


Fri

04.07.2017 | Comments ( 0 )

Announcements

Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.

4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

100m Farmer carry – heavy or

100m heavy D ball front carry

10 OH squats – snatch 1st rep – 115/75

10 strict pull ups

B1: Bench Press (3 x 8 , heavy – super set with B2)

B2: Dips weighted (3 x 8 , super set with B1)

Full ROM dips w/ weight
Rest 30s after bench

Rest 2-3 min after dips

C: Chin Up (3 x max reps)

Palms facing you.

Competition WOD

A: Snatch BB warm up (2Xs)

Snatch high pull from hip x 6

Power snatch from knee x 6

OH squat x 6

Snatch from knee x 6

B: Hang Snatch (3 x 5 @ 70% – 12 min)

C: Snatch (3 x 3 @ 80% – 12 min)

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

100m Farmer carry – heavy or

100m heavy D ball front carry

10 OH squats 135/95 – snatch 1st rep

10 strict weighted pull ups

Accessory Work

AA: Metcon (No Measure)

5 sets of

10 ring push ups

10 deck squats

20 supermans


Thurs

04.06.2017 | Comments ( 0 )

Announcements

Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.

4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

A: Mobility and recovery (No Measure)

Band , ball, partner stretching

B: Metcon (No Measure)

Working at 65-70%

5 rounds of

30 cal AB

30 cal row


Wed

04.05.2017 | Comments ( 0 )

Announcements

Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.

4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

Competition WOD

A: Metcon (Time)

2000m row @ 80%

Rest 5 min

30-20-10 of

Cals on AD

KB swings 70/53 – Russian

Rest 5 min

800m run

20 ring MU / 30 bar MU / 50 C2B

(pick one)


Tues

04.04.2017 | Comments ( 0 )

Announcements

Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.

4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

A: Snatch BB warm up (2 Xs )

Snatch high pull from hip x 6

Power snatch from knee x 6

OH squat x 6

Snatch from knee x 6

B: Metcon (Time)

3 rounds for time of

30 DUs

15 power snatch 75/55

200m run

Time cap – 12 min

C: Snatch (EMOM 5 x 2 reps @ 60%+ – build)

Competition WOD

A: Snatch BB warm up

Snatch high pull from hip x 6

Power snatch from knee x 6

OH squat x 6

Snatch from knee x 6

B: Power Snatch (3 x 3 @ 80%)

C: Snatch (3 x 2 @ 80%)

D: Metcon (3 Rounds for time)

30/20 cal bike

15 wallball 25/16

10 HSPU

Rest 3 min

3 sets

E: RDL (3 x 8 @ moderate)

Romanian Deadlift

Accessory Work

AA: Metcon (No Measure)

4 sets of

1 min HS hold – face wall

1 min L-sit

1 min OH squat hold – PVC


Mon

04.03.2017 | Comments ( 0 )

Announcements

Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.

4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/1 – Bring a Friend – All Classes!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: April Monthly Challenge (AMRAP – Reps)

Max Unbroken Thrusters

95/65#

*only place you can rest is at the top of the lift (overhead)

B: Metcon (3 Rounds for time)

3 sets each for times of

25/20 cal row / bike

5 deadlifts – add 10#

10 HSPU

Rest 3 min b/t

Competition WOD

A: Clean/Jerk BB warm up (2Xs )

Complete complex 2 Xs through with an empty bar

Clean high pull from hip x 6

Power clean from knee x 6

Clean from knee x 6

Power jerk x 6

Split jerk x 6

B: Power Clean (3 x 3 , 80%)

C: Clean and Jerk (3 x 2 , 80%)

D: Metcon (Time)

3 rounds of

15 burpee box jump over

12 power cleans 165/125

9 MU – ring

20 min cap -scale to finish

E: Back Squat (3 x 3 , AHAP – 80%+)

Accessory Work

AB: Metcon (No Measure)

4 sets of

15 feet elevated push ups

30 DUs

AA: Weighted Pull-ups (3 x 3 , AHAP)


Sun

04.02.2017 | Comments ( 0 )


Announcements

Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.

4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/1 – Bring a Friend – All Classes!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

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Front Squat (1-1-1-1-1 @ 70%+)

Clean (1-1-1-1-1 @ 80%+)

Split Jerk (1-1-1-1-1 @ 80% +)


Sat – Bring a Friend

04.01.2017 | Comments ( 0 )


Announcements

Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.

4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/1 – Bring a Friend – All Classes!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

A: Metcon (Time)

As a 2 person team , 1 working at a time

150 KB swings Russian – 53/35

150 Wallball

400m run together

100 TTB / sit ups

100 Push press 95/65

400m run together

50 Thrusters 95/65 – KB thruster

50 pull ups / ring rows

400m run together


Fri

03.31.2017 | Comments ( 0 )

Announcements

Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.

4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/1 – Bring a Friend – All Classes!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

Competition WOD

A: 800m Run (Time)

Max Effort 800m Run

B: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Men – 135#

Ladies – 95#

Comp class

Men – 185#

Ladies – 135#

C: 800m Run (Time)

Max Effort 800m Run


Thurs

03.30.2017 | Comments ( 0 )


Announcements

Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.

4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/1 – Bring a Friend – All Classes!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

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Mobility and recovery (No Measure)

Band , ball, partner stretching


Wed

03.29.2017 | Comments ( 0 )


Announcements

Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.

4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/1 – Bring a Friend – All Classes!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

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Main WOD

Competition WOD

A: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

B: Bench Press (5 x 5 @ 65%+)


Tues

03.28.2017 | Comments ( 0 )

Announcements

Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.

4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/1 – Bring a Friend – All Classes!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Snatch BB warm up (2 sets with empty bar)

Snatch high pull x 6

Hang Power snatch x 6

Snatch from below knee x 6

OH squat x 6

B: Snatch complex (EMOM 10 x 1 set)

1 power snatch

1 hang squat snatch

1 OH squat

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 of

32 DUs

16 Russian swings 70/53

4 Ring MU

Scale bar MU for rings or 2:1 C2B

Competition WOD

A: Metcon (No Measure)

Snatch complex x 2

Snatch high pull x 6

Hang power snatch x 6

Snatch from below knee x 6

OH squat x 6

B: 2 position snatch (Build to aheavy in 20 min)

1 rep from above knee + 1 rep from floor

C: Metcon (Time)

21-15-9 of

C2B pull ups

HSPU

Ring dips

Front squats 135/95

For time

Accessory Work

AA: Metcon (No Measure)

Bridge ups x 5

Pancake stretch x 30s

Hold bottom of dip x 20s

10 min at easy pace
Pancake video

https://www.youtube.com/watch?v=kyp3kKDy_iU

Bridge up

https://www.youtube.com/watch?v=icaZnC8AZgQ


Mon

03.27.2017 | Comments ( 0 )

Announcements

Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.

4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/1 – Bring a Friend – All Classes!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Back Squat (Clusteers 5.5.5 x 3 @ +10#)

Rest 30s b/t clusters

Rest 3 min b/t sets

One person does complete cluster, then next person goes…..

B: Metcon (Time)

3 rounds for time of

50/40 cal row

30 wallball

10 Power cleans 135/95

Stagger start as needed

Competition WOD

A: 4-3-2-1 test (AMRAP – Reps)

4 min max cal row

Rest 1 min

3 min max rep back squat @ BW

Rest 1 min

2 min max rep pull ups

Rest 1 min

1 min max rep S2OH 135/95

B: Metcon (No Measure)

Clean complex warm up x 2

Clean high pull x 6

Power clean from hang x 6

Clean from below knee x 6

Power jerk x 6

Split jerk x 6

2 position clean and jerk (Build to a heavy in 20 min)

1 clean from above knee

1 clean from floor

1 jerk

C: 30 squat cleans for time (30 reps for time)

Men – 225#

Women – 135#

Accessory Work

AA: Metcon (No Measure)

4 sets of

15 push ups

10 chin ups

5 tall box jumps

AB: 100 cal AB (Time)

100 cal AB for time


Sun

03.26.2017 | Comments ( 0 )

Announcements

Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.

4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.

APRIL EVENTS!
4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/1 – Bring a Friend – All Classes!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Metcon (No Measure)

17.5 re do