WODs


Active Recovery

05.24.2018 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

24min AMRAP

10m Tire Flip (or 6 flips back and forth in place)

15 Pushups on Tire (Feet or hands on Tire)

20 Cal Row

25 Cal Tread

*Every 5minutes 10KB Windmills (5ea side)
Zones: Green/Yellow

B: Metcon (No Measure)

Post WOD Mobility 90sec minimum

Lizard Pose

https://www.youtube.com/watch?v=GqnXBwVGgf0

Banded Hip Flexor stretch

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


Weds

05.23.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

6min EMOM

1 Power Clean + Front Squat + Split Jerk
*Build each set

*Emphasis on movement quality, not load.

B: Metcon (Time)

3 Rounds for time:

800m Run

20 Back Squat 185/125

Extra work

A: Snatch 21s (Add 5#)

Start cycle at 40% max

Add 5# / set

No cycling bar-all singles

Focus on speed and form

B: Metcon (No Measure)

3-4 sets

8/side x 1 arm DB bench- non working arm extended

8/side x 1 arm DB row @ 2121

60s weighted plank


Tuesday

05.22.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

5min Skills practice

Spanish Wrap/J-Hook

B: Metcon (10 Rounds for reps)

10min EMOM Alt. minutes

Odd: 2 Rope Climbs

Even: 12 GHD-Situps

Rx+

1 legless + 1 rope climb

MB GHD’s

C: Metcon (5 Rounds for time)

5 Rounds each for time:

20 Cals on Bike

5 Burpee Box Jump Over 24/20

10 Push Press 115/75

*Every 4 minutes

Rx+

Assault Bike

BBJ 30/24

PP 135/95

Accessory Work

A: Metcon (Weight)

3-4 sets of

IYTs x 12 – prone

BSS x 12 w/ DBs – 15-20% BW / hand

V-ups x 12 w/ 1s hold


Mon

05.21.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

6min EMOM

Snatch + Hang Snatch
*Build each set

*Reset and get a quality setup position

B: Metcon (AMRAP – Rounds and Reps)

AMRAP in 15mins

50 Double-unders

10m Handstand Walk

5 L-sit Pull-ups, strict

MODs: Bear Crawl

Extra work

A: Clean and Jerk 21s (Add 5# from last)

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

B: Metcon (AMRAP – Rounds)

3-4 sets

10 x DB Cuban presses

10 x BB glute bridges

10 x GHD sit ups


Oly

05.20.2018 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Metcon (Weight)

3 sets:

3 Muscle clean + 2 Power jerk with no foot movement
*Fast ext. of hips

*Speed under bar

*Build each set

B: Clean (5×3 )

*Drop and go

*Begin at 60% of 1RM and build

C: Clean Pull (5×3)

*Pause for 3sec at knee, then finish pull

*Work at 70+%

D: Metcon (Weight)

Acc.

DB Bench 3×10

s/s

Hanging straight Leg raises 3×10

*achieve 90* or higher


Sat

05.19.2018 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (10 Rounds for reps)

10min EMOM Alt.

Odd: 10 TTB

Even: 10 HSPU

Rx+

12TTB

5 Strict HSPU

B: Metcon (Time)

Partner Kelly

Buy in:

100 Russian KB Swing 53/35 (One athlete works at a time)

Then

5 Rounds for time:

400m Run (Both)

30 Box Jumps 24/20 (Alternating every rep)

30 Wall Balls 20/14 (Alternating every rep)

Cash Out:

100 Russian KB Swing 53/35 (One athlete works at a time)

Rx+

KB 70/53

Box 30/24

WB 30/20

C: Metcon (3 Rounds for reps)

Finisher/Murph Prep

total time = 4:30

Rotate movement every 30sec for max reps

Pullups

Pushups

Air Squats


Fri

05.18.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Bench Press (4×8 )

*Build each set

s/s

5 Strict Pullups

Rx+ Add weight belt

B: Metcon (AMRAP – Rounds and Reps)

14min AMRAP

Clean 205/135

5 Bar Muscle up

Clean 205/135

10 Ring Dip

Clean 205/135

15 Burpees

Clean 205/135

20 DU

Extra work

A: Deadlift (5 x 5 @ 60%)

B: Deficit Handstand Push-ups (5 x 8 @ 6″ deficit)


Active Recovery

05.17.2018 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

Perform the following @70%

Zone: Green/Yellow

20min AMRAP

10 Double unders (or single unders)

20m 1-Arm KB OH Lunge (Light/mod)

30 Cals on bike

100m Run
*Switch arms at 10m.

B: Metcon (No Measure)

Post WOD Mobility

90sec minimum

Dragon Pose

https://www.youtube.com/watch?v=R2RTjQTE1fM

Athletes Choice

(90sec min.)


Weds

05.16.2018 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

Plyo/activation:

3 Rounds

5 MB Power drops

s/s

Depth jump from red box

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

B: Metcon (Weight)

10min EMOM

Push Jerk + Split Jerk
*Take from Rack

C: Metcon (Time)

For Time:

400m Run

100 DB Snatches 50/35

*EMOM 5 Goblet Squats w/ DB


Tues

05.15.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

Clean complex:

6min EMOM

3 Position Clean (Floor/knee/mid thigh or hip)

https://www.youtube.com/watch?v=x3cOxXOYbwA
*Build over sets

B: Metcon (5 Rounds for time)

5 Rounds each for time

12/10 Cals on Bike

20m D-Ball Front carry (100/70)

10 KB Hang Power Clean (53/35)

*Perform a round every 4 minutes

Rx+

Assault Bike

DBall (150/100)

KB (70/53)

Extra work

A: Shoulder Press (5 x 5 @ 60%)

B: Strict Toes-To-Bar (5 x 12 – UB)


Mon

05.14.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

Activation/plyo:

3 Rounds

6 Banded KB Russian Swing 53/35 (Blue/Red)

https://www.youtube.com/watch?v=NrrPr1pAtqw

s/s

3 Tall Box Jump w/ step down

B: Deadlift (3×8 )

*Build each set

C: Metcon (Time)

5 Rounds for time of:

12 Toes-to-bar

9 Push press 115/75

6 Tall box jumps 34/28

D: Metcon (Time)

Finisher/Murph Prep

W/ a partner accumulate 250 Pushups

Rx+ Vest

Extra work

A: Front Squat (5 x 5 @ 60%)

B: Weighted Pull-ups (5 x 5 – AHAP)

Snatch 21s (C)

Start cycle at 40% max

Add 5# / set

No cycling bar-all singles

Focus on speed and form


Oly

05.13.2018 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Metcon (No Measure)

Snatch technique w/ BB

3 sets

2 Hang Power Snatch

2 Hang Snatch

2 Mid-Hang Snatch (Mid thigh)

B: Mid-Hang Snatch (mid thigh) (5×3 (Drop and go))

Mid-Hang Snatch (mid thigh)

C: Halting Snatch Grip Deadlift (5×3 @70-80%)

Halting Snatch DL (mid thigh)

https://www.youtube.com/watch?v=eHarHXNcId8

D: Metcon (Weight)

Acc.

5 Banded Snatch DL

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

s/s

12 GHD Hip ext. (weighted)


Sat

05.12.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

B: Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

B: Metcon (AMRAP – Rounds)

EMOM 20

Partner- rotate each min

1- 15 wall ball

2- 12 TTB


Fri

05.11.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Deadlift (4×3 @85-90%)

B: Metcon (AMRAP – Rounds and Reps)

10min AMRAP

15 Cal Bike

10 1-ARM KB S2OH (53/35) *5each side

15 DU

10 KB Goblet Squat (53/35)

Rx+

Assault Bike

KB (70/53)

C: Metcon (3 Rounds for reps)

Finisher/Murph Prep:

3 Rounds of:

30sec Pushups (Max Reps)

30sec Air Squats (Max Reps)

30sec Pullups (Max Reps)

Clock continues to run. (4:30)

Score = total reps per round

Accessory Work

A: Metcon (No Measure)

Bench press x 12

Pendlay rows x 12 palm out

20m walking lunge w/BB back rack

4 sets


Active Recovery

05.10.2018 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

24min AMRAP

30 Cals on Tread

20 Cals on Bike

10 Cals on Ski-erg/Row

*every 4th minute (including 0:00)

5 (each side) Half Kneeling KB Chop

https://www.youtube.com/watch?v=hGuT4x0dv9E

B: Metcon (No Measure)

Post WOD Mobility:

90sec forward front split (Legs wide)

90sec couch stretch


Wed

05.09.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

A: Mr. Joshua (Time)

5 Rounds for time of:

400m Run

30 GHD Sit-ups

15 Deadlifts, 250#
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here

B: Overhead Press (4×3 @85-90%)

Overhead Press

Extra work

A: Metcon (Time)

20 sets of

10 cal AB

10 wall ball 25/16

3 MU

Focus on breathing and moving steady

This is a aerobic / endurance session, not a “for time” session….80-85%

Go UB on WB and MU- rest bt moves


Tues

05.08.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

6min EMOM

Clean complex

Power Clean + Hang Clean + Push Jerk + Split Jerk
*Build up to weight being used in WOD.

B: Metcon (5 Rounds for time)

5 Rounds each for time:

Row 15/12 Cals

6 Burpee over Erg

6 Hang Power Clean 155/105

Rx+ 165/110
*perform round every 4 mins

Morning session

am: Metcon (Time)

50-40-30-20-10

AB cals

Wall balls 25/20

Accessory Work

A: Snatch 21s (Add 5#s from last)

Start cycle at 40% max

Add 5# / set

No cycling bar-all singles

Focus on speed and form


Mon

05.07.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

May Monthly Challenge (Weight)

Monthly Challenge

In 3 min move as much weight as possible

Men – 95/135/165

Ladies- 55/75/95

Pick a weight and perform AMRAP

Using either C/J or snatch

A: Back Squat (4×3 @85-90%)

A2: Back Squat (1 x 20 AHAP – UB 5 min after)

B: Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Accessory Work

A: Metcon (No Measure)

3-4 sets of

5/side DB push press @ 31X1

5/side 1 arm DB row @ 31X1

5/side BSS @31X1- DBs


Oly

05.06.2018 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Metcon (No Measure)

3 sets w/ empty BB

2 High Hang Clean

2 Hang Clean

2 Clean

B: Clean (70%x3 , 75%x3x5 )

*Build to percentage then perform

C: Deficit Clean Pulls (90%x5x4)

Clean Pulls on Riser/Plate aka deficit clean pulls

https://www.youtube.com/watch?v=_jlgT_NiJy4
*Use straps if you have them.

D: Metcon (Weight)

10 min EMOM

1 Power Jerk + Split Jerk
*Focus on form/speed

Acc: Metcon (No Measure)

Acc.

3 sets

10 Banded Straight arm pull downs w/ 2 sec pause

10 GHD hip ext. (Weighted)


Sat

05.05.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Gymnastics

A: Metcon (No Measure)

Gymnastic/Skills practice

5min

Rope Climb technique
*J-Hook

*Spanish Wrap

*Other

B: Metcon (1 Rounds for reps)

10min EMOM

2 Rope Climbs 12′

Rx+

1 Legless + 1 regular 15′

B: Metcon (1 Rounds for reps)

10min EMOM

2 Rope Climbs 12′

Rx+

1 Legless + 1 regular 15′

C: Metcon (6 Rounds for reps)

2:00 on / 2:00 off x 3

15 HSPU

12 Alt DB Snatch 50/35

AMRAP Cals on Rower

Rx+

DB 70/50

Score = Reps on Rower

2:00 on / 2:00 off x 3

14 1-Arm OH KB Lunge 53/35 (Switch arms @7reps)

12 Pullups

AMRAP Cals on Bike

Rx+

KB 70/53

C2B

Score = Reps on Bike


Friday

05.04.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: 3 x 3 snatch PP + OHS (Build to a heavy in 12 min)

3 snatch grip push press into 3 OHS

B: Metcon (AMRAP – Rounds and Reps)

20min AMRAP

12 DL 155/105

10 Box Jump 24″/20″

8 Toes to Bar

6 Muscle ups

400m Run

C: Metcon (Time)

Murph Prep

Finisher w/ Partner

300 Air Squats

Rx+

w/ Vest 20/14
*Accumulate 300 reps with partner

*Break up reps as desired.

Accessory Work

A: Metcon (Weight)

5 sets

DB bench x 12 – build over sets

Chin ups x 8 – weighted if possible

GHD sit ups x 16

B: Clean and Jerk 21s (Add 5#)

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


Active Recovery

05.03.2018 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 Cal Ski-Erg

1/1 Turkish Get up

20 Cal Row

1/1 Turkish Get up

30 Cal Bike

1/1 Turkish Get up

*Every 4th minute, including 0:00, 15 face pulls

B: Metcon (No Measure)

Post WOD Mobility:

90 sec Glute Smash LAX ball (each side)

90 sec Forward Fold

90 sec Couch stretch


Weds

05.02.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

3 sets for activation:

10m Banded lateral walks

s/s

6ea. Bulgarian Split Squat
*BSS: Slow/controlled on way down, explode up.

B: Back Squat ( 4×5 @80-85%)

C: Metcon (AMRAP – Rounds and Reps)

12min AMRAP

1 Clean and Jerk (205/135)

10 Wall Balls 20/14

1 Clean and Jerk (205/135)

30 Double Unders

Rx+

C&J 225/155

WB 30/20 Unbroken

Extra work

D: Metcon (No Measure)

3 x 12 strict pull up

3 x 12 strict dips


Tuesday

05.01.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

6min EMOM

Power Snatch + Snatch Balance + Snatch
*Hang onto bar each round.

*Good set up position.

*Keep load light and move fast.

B: Metcon (6 Rounds for time)

Perform 6 Rounds (3 of each) each for time.

Alternating each Round:

Part A

Bike 20 Cals

12 Double KB Russian Swing (53/35)

Part B

100m Sprint (.07 on tread)

15 OHS 95/65

*Perform a round every 4minutes.
Ex.

at 0:00 perform part A

Then

at 4:00 perform part B

Then

at 8:00 perform part A

etc.

Extra work

C: Front Squat (5 x 5 @ 65%)

D: Metcon (AMRAP – Rounds)

EMOM 12

30 DUs UB

5 HSPU UB – stay as strict as possible


Mon

04.30.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Deadlift (4×5 @80-85%)

*Each rep start from dead stop

B: Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Extra work

C: C/J complex (Every 2 min for 20 min)

1 power clean

1 front squat

1 clean

2 split jerk
Build to a 80% C/J in 12 min , then begin

Morning session

am: Metcon (AMRAP – Rounds)

EMOM 30

Odd – 15 wall ball 25/20

Even – 12 TTB

Scale as needed to finish


mon

04.22.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (6 Rounds for reps)

6min EMOM

5 Strict Pullups

5 Strict Dips

Rx+

Pullups weighted

Dips Weighted (Rings)

*5 Pullups & 5 dips performed in the same minute

B: DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
*Walking lunges from the rack position.

*Women use 25’s.

C: Metcon (3 Rounds for reps)

Finisher

3 sets of max reps:

C2B
*Rest 2 minutes between attempts

*Set is finished when you come off the bar/rings

MOD’s: Chin over bar or feet elevated ring rows

Accessory Work

A: Metcon (No Measure)

4 sets of

8/side DB incline bench

8/side DB rows

16 Hip ext weighted

Competition WOD

Morning session

D: Snatch 21s (Add 5# from last)

Start cycle at 40% max

Add 5# / set

No cycling bar-all singles

Focus on speed and form

E: Back Squat (10-7-5-3-1 – build to 90%, not a max)


Weds

04.22.2018 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

5min EMOM

1 Halting Snatch (Knee) @50-60%

1 OHS
*Efficiency/speed

*2sec pause at knee

B: Deadlift (4×6 (70-75%))

*Control all sets to the ground.

*Reset every rep!

*No touch and go.

C: Metcon (5 Rounds for time)

5 Rounds

Each Round for time:

15/12 Cals on bike

5 Burpee box jumps

10 C2B
*Perform every 5 minutes

*10C2B or max unbroken


Active Recovery

04.22.2018 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

Move at 60-70% (Blue/Green)

24min AMRAP

10 Russian KB Swings (Mod. weight)

20 Cals Bike

10 Russian KB Swings

20 Cals Row/Ski-erg

10 Russian KB Swings

20 Cals Tread

*every 4 minutes perform 10 Wall Balls (Light)
Post WOD:

Cool down/static stretch

90sec minimum couch stretch each side

90sec minimum athletes choice


Tues

04.22.2018 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

3 sets for activation:

3 Seated box jump (Red box > higher box)

12 Banded RDL (6each side)

https://www.youtube.com/watch?v=7uwYmsDuQtE

B: Back Squat ( Back Squat 3×6 (70-75%) Then Perform 1×20)

C: Metcon (AMRAP – Rounds and Reps)

Minutes 1-10:

EMOM 1 Split Jerk

*Build up to a heavy

Then…

Minutes 11-16:

AMRAP

10 S2OH @40% of Split Jerk

25 Double Unders
*Record your split Jerk in part D.

D: Split Jerk (Record your split jerk here )


Fri

04.22.2018 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (6 Rounds for reps)

Gymnastics/Skill work:

6min EMOM

5 Muscle ups

Rx+

3 Strict/unbroken

MODs:

L2: 5 Strict Pullups + 5 Ring dips

L1: 5 Ring Rows + 5 dips from box/bench

B: Overhead Press (4×6 (70-75%))

Overhead Press

C: Metcon (AMRAP – Rounds and Reps)

20min AMRAP

10 Handstand Pushup

Run 100m

15 Hang Power Clean 155/105

Run 100m

20 Box Jump 24/20

Run 100m