WODs


Monday

09.24.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (10 Rounds for reps)

10min EMOM (Alt)

Odd: 10m HS Walk or 30 sec hold

Even: 12 GHD Situp (or Heavy MB Situp)

B: Metcon (Time)

4 Rounds For Time:

21/15 Cal Row

15 Pull-ups

9 Burpee Box Jump Overs 24/20

MyZone:

Yellow / Red (low)

B: Metcon (Time)

4 Rounds For Time:

21/15 Cal Row

15 Pull-ups

9 Burpee Box Jump Overs 24/20

MyZone:

Yellow / Red (low)

Accessory Work

A: Metcon (AMRAP – Rounds)

4 sets of

DB ext rotation x 8 / arm

BSS x 8 / leg @ 25/15#

Hip ext x 12

Extra work

A: Snatch 21s (5 x 3 ; 6 x 1 – light and fast)

Start cycle at 40% max

Add 5# / set

No cycling bar-all singles

Focus on speed and form


Olympic Lifting

09.23.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Tall snatch (2×4)

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

B: Snatch ((85%/2)x3 )

*Build up to 85% then perform sets

C: Snatch Pull ((110%/1)4)

Snatch pull with 3 stops :

1) 1″ off floor

2) Knee

3) Power position

Acc.: Metcon (Weight)

Acc.

3-4 sets

Banded Bulgarian Split Squat x 8/side

Prone Position IYT’s x 8each (Laying on floor)

Hip Ext. on GHD x 12


Saturday

09.22.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

30min AMRAP w/ partner

OH Plate Hold: 45/25

100 Back Squats 95/65

400m Run (Both)

50 Box Jumps 24/20

400m Run (Both)

100 Lunges (Back rack, in place)

400m Run (Both)
*One partner must be holding a plate over head to accumulate reps.

*only exception is on the run.

B: Metcon (8 Rounds for calories)

Partner Finisher

8 Rounds total

@ The top of each minute :20sec Sprint on Rower/bike for max Cals
*Partners rotate each minute (4 Rounds Each)


Friday

09.21.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

3 Rounds for activation:

4 Rope pullups (Reach up, pull chest to hands,

lower back down)

*Switch grip every rep

8 BB Push Press

*Focus: hip drive

:20sec KB Goblet squat hold

B: Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here

C: Clean and Jerk 21s (Fast and light)

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

Accessory Work

A: Metcon (AMRAP – Rounds)

4-5 sets of

Incline DB bench x 12

DB reverse flys x 12

Heavy Goblet squat x 8 w/2s pause in bottom


Active Recovery

09.20.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

24min AMRAP

20 Single Unders (or doubles)

30 Russian Twist (15/side)

40 Cal Bike / Row

MyZone: Green / Yellow
Perform at 70% effort

B: Metcon (No Measure)

Mobility / Cool Down

Banded Rack stretch 1min/side

Banded Hip Flexor stretch (Face Rig) 1min/side


Wednesday

09.19.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

Snatch Complex

10min EMOM

1 x power snatch

1 x OH squat

1 x snatch
*Build each set

B: Metcon (5 Rounds for time)

5 Rounds each for time

5 Hang Power Cleans 135/95

6 Burpee over bar

15/12 Cals on Bike

Rx+

155/105

Assault Bike

MyZone: Red
*Perform a round every 4 minutes

*Modify to finish under 1:30 at the latest

Accessory Work

A: Metcon (Weight)

4 sets of

1/2 kneel KB press x 8

Strict pull up x 8

GHD sit up x 16


Tuesday

09.18.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

EMOM 8

2 power cleans – 115/75

2 front squats

2 S2OH

Build over sets

Score heaviest set

B: Metcon (Time)

3 Rounds for time:

21 Wall balls (20/14)

14 Handstand push-ups

7 Deadlifts (275/185)

Rx+

WB (25/16)

Deadlifts (315/205)

MyZone: Yellow (Mid/high) / Red (Low)

Extra work

A: Metcon (Time)

For time

200 wall ball 25/16

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


Monday

09.17.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (10 Rounds for reps)

10min EMOM

5 Pull Ups + 5 Dips

*Perform both movements on the minute.

Rx+

L-Sit Pull ups

Ring Dips (add weight)
Score weight in comment section

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 16

30 DU’s

20 DB Snatch 50/35

10 Toes to bar

400m Run

MyZone: Yellow (Mid)

Accessory Work

A: Metcon (No Measure)

4-5 sets

Weighted step up – 1 arm OH x 6/side

Reverse DB fly x 12

Banded hamstring curl x 12/side


Oly

09.16.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Muscle Clean (4×3)

*Build each set

*Agressive extension of the hips

B: Metcon (Weight)

Clean w/ no feet movement 4×2 @50-60%
*Feet start in landing position.

*Focus on Bar efficincy/ speed under bar.

C: Clean and Jerk ( (85%x2) x 3 sets )

*Reset in between each set.

*Focus on setup position

D: 30 squat cleans for time (10 min cap – scale as needed)

Men – 225#

Women – 135#


Saturday

09.15.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

A: Metcon (No Measure)

3 rounds for activation:

8 BB Goodmornings

8/side Shoulder taps from plank

8 alternating jump lunges

B1: Metcon (AMRAP – Rounds and Reps)

With a partner:

*P1 performs one round then P2 performs a round

12min AMRAP

Buy In: 400m Run (Both)

7 DL 275/195

15/12 Cals on Bike

Rx+

DL 315/205

15/12 Cals on Assault Bike

MyZone: Yellow (mid/high) / Red
Score = total rounds combined

B2: Metcon (AMRAP – Rounds and Reps)

With a partner:

*P1 performs one round then P2 performs a round

12min AMRAP

Buy In: 400m Run (Both)

10 HSPU

15/12 Cals on Row

Rx+

HSPU w/ 4″ deficit (45’s)

MyZone: Yellow (mid/high) / Red
Score = total rounds combined


Friday

09.14.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (2 Rounds for weight)

10min EMOM (Alt.)

Even: Bench Press x 5 (Start @60% and build)

Odd: Weighted Chin Ups x 5
Score 1 = Bench weight

Score 2 = Chin up weight

B: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15 Russian KB Swing 53/35

10 Burpee Box Jump 24/20

5 Bar Muscle ups / 10 pull up + push up

Rx+

70/53

MyZone: Yellow (mid/high) / Red (low)

Accessory Work

A: Metcon (No Measure)

3-4 sets

DB ext rotations x 8/side

BSS x 8/side @ 30X1 – weighted if form allows

Hip extensions x 8 w/5s pause at top

Extra work

A: Metcon (No Measure)

Every 3 min for 30 min

15/12 cal AB – max effort


Active Recovery

09.13.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

24min AMRAP

*Working at 70%

Row/Ski Erg

Bike

Tread

*Rotating every 3 minutes

MyZone: Green/Yellow (low)

B: Metcon (No Measure)

Mobility/cool down

Choose two static stretches and hold them for minimum 2 minutes each.


Wednesday

09.12.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

Clean Complex

10min EMOM (Alt.)

Even: L-Sit :20sec (Accumulate)

Odd: Power Clean + Hang Clean
(Build each set)

B: Metcon (5 Rounds for reps)

25min EMOM (Alternating)

50 DU’s

15 Sit ups (Weighted)

15 1-Arm Alt. DB Snatch 50/35

20 Push-ups

Rest

Rx+

60 DU’s

15 GHD situps

DB Snatch 70/50

MyZone: Yellow/Red (low)

Rest: Blue
Score = Reps per round (5 Rounds)

Accessory Work

A: Metcon (No Measure)

3-4 sets of

1 leg KB RDL x 6 @ 2020

1 arm DB push press x 6 @ 21X1

Pendlay row x 6 @ 2020

Morning session

am: Metcon (Time)

1000-900-800….100m row

15 TTB after each row set – goal is UB each set


Tuesday

09.11.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

8min AMRAP w/ a partner

P1 1 rope climb 12′

P2 1 rope climb 12′

P1/P2 – 8 feet up push ups – same time – share a bench

Rx+

15′ Rope

Ring Dips
*Focus is on form/technique/quality of movement

*Number of rounds/score does not matter

B: Metcon (5 Rounds for calories)

5 Rounds each for Max Cals

8 S2OH 135/95

8 burpees

Max Cals on Bike

Rx+

S2OH 155/105

C2B

1:00 of work

*Perform a round every 4 minutes

MyZone: RED!
*Unbroken sets

Accessory Work

Snatch 21s (Light and fast – reps as follows)

Start cycle at 40% max

Add 5# / set

No cycling bar-all singles

Focus on speed and form
5 x 3

6 x 1

Build over sets


Monday

09.10.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

10min EMOM (Alt.)

Odd: 3 Back Squats @ 75-80%

Even: 30 sec HS Hold / 10m HS walk

B: Metcon (AMRAP – Rounds and Reps)

15min AMRAP

400m run

20 Wall Balls (20/14)

15 Pull up

10 Toes to bar

Rx+ – WB – 25/16 – UB

Pullup – C2B UB

MyZone: Yellow/Red (Low)

Accessory Work

A: Metcon (Weight)

3-4 sets of

5 weighted pull ups -strict

5 weighted dips – strict / ring

5 strict TTB @ 2020

5 Hip ext w/5sec pause at top


Oly

09.09.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Metcon (Weight)

Muscle Snatch + Drop Snatch (1+2) x 4
*Speed under bar

B: Snatch ((85-90%/1)x4)

*Build up then perform sets.

C: Snatch Pull ((105%/2)3)

Snatch pull with 3 stops

*1″ off floor

*At Knee

*Power Position

Acc.: Metcon (Weight)

Acc.

3-4 sets

Seated Box Jumps 3

Bent over BB Rows 10

DB Lateral Raises 10

GHD Hip Ext. w/ BB 10


Sat

09.08.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

Plyo/activation:

3 Rounds

10 Ball Slams 30/20

10 Ring Rows (Feet elevated)

10 Banded Goodmornings

5 Tall Box Jumps

B: Metcon (Time)

For Time:

With a partner

400m D-Ball Carry 100/70

50 1-Arm DB Push Press-each arm 35/25

10 Rope Climbs 12′

Run 1 mile (Both)

10 Rope Climbs 12′

50 1-Arm DB Push Press-each arm

400m D-Ball Carry

Rx+

D-Ball 150/100

1-Arm DB 50/35

Rope Climb 15′

*Use a vest 20/14


Fri

09.07.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

A: September Monthly Challenge (Time)

800 meter run

10 C/J @ 155/105

B: Metcon (Time)

For Time

5 Rounds:

200m Run

5 Squat cleans 185/125

1 Round of Cindy

Rx+ – Run with D ball 70/50

Clean – 205/145
*Cindy

5 Pullups

10 Pushups

15 Air Squats

Accessory Work

A: Metcon (Weight)

10 sets of

5 bench press

5 chin ups – weighted if possible

5/side 1 arm KB sit up


Active Recovery

09.06.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

Working at 70% effort

30 min AMRAP

25 cal bike

20 Russian swings 35/26

10 burpees

MyZone: Green / Yellow
Side Plank Rotation:

https://www.youtube.com/watch?v=RXlHKL_NEN8

B: Metcon (No Measure)

Mobility/Stretching

Athlete chooses 2 areas to mobilize for a

minimum of 2 minutes each. This includes:

-Static stretching

-Foam rolling

-LAX Ball

-Etc.


Weds

09.05.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

Snatch Complex

10min EMOM

Snatch + Snatch Balance
*Build each set

*Speed under bar

*Positioning

B: Metcon (3 Rounds for reps)

AMRAP 4 Minutes

8 Overhead Squats 135/95

24 Double Unders

Rest 2:00

AMRAP 4 Minutes

6 Overhead Squats 155/105

20 Double Unders

Rest 2:00

AMRAP 4 Minutes

4 Overhead Squats 175/115

16 Double Unders
Score = 3 seperate scores for total reps


Tuesday

09.04.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (2 Rounds for reps)

Gymnastics/skills practice

10min Alternating EMOM

Odd: 12 TTB

Even: 12 HSPU
*Modify to acheive volume

*Score 1 = total TTB

*Score 2 = total HSPU

B: Metcon (5 Rounds for calories)

5 Rounds each for Max Cals

5 Deadlifts 275/185

20m KB/DB Farmers carry 53/35

Max Cals on Bike

Perform a round every 4 minutes

1:15 of work

Rx+

DL 315/205

KB 70/53’s

Assault Bike

Accessory Work

A: Metcon (No Measure)

4 sets of

12-15 banded face pulls

5 “frog stance” to headstand (knees tucked)

2 min squat hold


Labor day

09.03.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

A: Metcon (AMRAP – Rounds)

AMRAP 20

As a 2 person team

P1 – 6 burpees

6 DB cleans

P2- 400m run

Add 2 reps each round

Person on BB keeps going until runner gets back

B: Metcon (AMRAP – Rounds)

AMRAP 20

P1 – 6 D ball over – 100/70

6 box jumps

P2 – max cal bike

Add 2 reps each round


Saturday

09.01.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: 1 Push Jerk + 1 Split Jerk (10min EMOM)

*Build each set

*Partner up, finish by the :30sec mark.

B: Metcon (Time)

With a Partner

For Time:

100 Shoulder to Overhead 135/95lbs

400m run

100 GHD Sit Ups

400m run

100 Cleans

400m run

100 Handstand Push-Ups

400m run

MOD’s:

MB Situps

Rx+

155/105

Zones: Yellow / Red (minimal)


Friday

08.31.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (2 Rounds for reps)

10min EMOM (Alt)

Even: 3 DL 275/185

Odd: 15 box jumps 24/20

Rx+

DL 315/205
Score 1= Total DL

Score 2 = Total box jumps

B: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

15/12 Cals on Bike

30 DUs

20m 1 arm OH walk lunge -50/35

5 Bar Muscle Up

Rx+

Assault Bike

Lunge – 70/45

MyZone: Yellow / Red (minimal)

Accessory Work

A: Metcon (AMRAP – Rounds)

4-5 sets of

Bench press x 12

BB curls x 12

Russian step up x 6/side

24 Supermans


Active Recovery

08.30.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

Perform @70% Effort

25min Alt EMOM

:45sec of work :15sec transition

-Walking Lunge

-Seated Russian Twist

-Banded Straight arm Lat pull downs

-Cals on Bike

-Cals on Row/Ski

MyZone: Yellow/Green

B: Metcon (No Measure)

Cool Down / Mobility

2minutes Quad smash (Foam Roller)

1min/side IT Band (Foam Roller)

2minutes Athletes choice


Weds

08.29.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (10 Rounds for reps)

10min EMOM

Pullup Dip complex

5 Pullups + 5 Dips

Rx+

Add weight (Dip belt/vest)
*Complete 5 dips & 5 pullups in the same minute.

B: Metcon (5 Rounds for calories)

5 Rounds each for Max Cals

10 hang power snatches 75/55

8 burpee over bar

Max Cals on bike in remaining time

On the bike by 45-50s

Rx+

95/65 – UB

*1:15 of work

*Perform a round every 4 minutes.

MyZone: RED

Accessory Work

A: Metcon (No Measure)

4 sets of

45s anti rotation squat hold/side

45-60s weighted plank hold

30-40s chin over bar static hold


Tues

08.28.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Power Clean (15 minutes)

15 Minutes to build to a heavy Power Clean

B: Metcon (Time)

4 Rounds for time:

30 Wall Ball 20/14

10 Power Cleans 135/95

200m Run

Rx+

WB 25/16

PC 155/105

MyZone: Yellow / Red

Accessory Work

A: Metcon (Weight)

4 sets of

1/2 kneel KB press x 8

1 arm KB row x 8

1 arm KB OH squat x 8

Hip ext x 16


Mon

08.27.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: August Monthly Challenge (Time)

Max dead bar hang

B: Metcon (10 Rounds for reps)

10min EMOM

10 Toes to bar

Rx+

12 Toes to bar

*Use whatever progression allows you to get 8-12 reps
Skills / Gymnastics

1) Kip Swing

2) Kip Swing + Straight arm lat pull

3) Knees to waist

4) Knees to Chest

5) Knees to Elbow

C: Metcon (Time)

For Time:

120 Air Squats

20 Muscle Ups

80 Goblet Squats – 35/26

15 Muscle Ups

40 OH Squats – 45/35

10 Muscle Ups

MyZone: Yellow/red


Oly

08.26.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Muscle Clean (4×4)

*Agressive extension of the hips

*Tight bar path

*No rebend in the lower half.

B: Metcon (Weight)

Clean w/ no contact

(65-70%x2) x 4
*Agressive/strong pull

*Quick turnover

*Focus on leg drive

https://www.youtube.com/watch?v=Da7xe1UBlGY

C: Metcon (Weight)

Clean Pull (w/ 3 stops) (105%x2) x 4
*1″ off floor

*At Knee

*Power Position

Acc.: Metcon (Weight)

Acc:

3 sets

3 Broad jumps

8 Banded tricep Ext.

8 Arnold Press

8 Hip Ext (Weighted)


Saturday

08.25.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (10 Rounds for reps)

10min EMOM (Alt)

Even: 12 HSPU

Odd: 12 Pullups

Rx+

8 HSPU (Strict)

8 Pullups (Strict)

B: Metcon (Time)

With a partner

Alternating sets of

10 thrusters 95/65

10 ring push ups

10 rounds each

25 min cap