WODs


Wednesday

11.14.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Overhead Squat (10min EMOM 3 OHS )

*Begin at 50%

*Build each set

*Quality of movement/full depth

B: Metcon (Time)

7 Rounds for time:

5 Deadlift 185/135

10 Burpee over Bar

20 DU

Rx+

225/155

Accessory Work

A: Metcon (No Measure)

4 sets of

1 arm DB push press x 6 @ 31X1

1 arm DB row x 6 @ 2020

BSS x 6 @ 30X1


Tues

11.13.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

B: November Challenge (Time)

2k row for time

A: Metcon (8 Rounds for reps)

Alternating Tabata

8 Rounds (4minutes)

:20 on :10 off

T2B

Supermans
*Alternate between both movements for max reps each

C: Metcon (Time)

4 Rounds for time:

200m Run

14 1-Arm DB S2OH (7 / side) 50/35

Extra work

A: Metcon (Time)

Working at 75%

800m treadmill

75 wall ball

50 Russian swings – 70/53

25 HSPU

10 ring MU

25 HSPU

50 Russian swings

75 wall ball

800m run

B: Clean / Jerk complex (Build over sets)

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%+-


Monday

11.12.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

Take 10-12 min and build to a 3 rep bench and 3 rep thruster, move between the 2 in same time block, work with a partner

B: T.J. (Time)

For Time:

10 Bench Presses, 185#

10 Strict Pull-Ups

Max Thrusters, 135#

Repeat the triplet until you have completed 100 Thrusters

*Put Rounds in comments
In honor of United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas
To learn more about T.J. click here
Use bodyweight for bench and 3/4 bodyweight for thrusters….scale as needed but make it tough…10-12 thrusters per set to start is a good goal

Accessory Work

A: Metcon (No Measure)

3-4 sets of

60s plank hold – weighted

40-60s chin over bar hold

2 min squat hold- flat back


Oly

11.11.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Tall Clean (5×2)

*Focus on pulling under bar.
https://www.youtube.com/watch?v=YhGbp1wp8Ls

B: Strict Press (From Split) (4×3)

Get feet in stable split jerk stance and perform strict press
*Find good base w/ split then press.

*On last rep recover: Front foot, back foot.

https://www.youtube.com/watch?v=65NfhQA-Y3U

C: Clean and Jerk ((80-85%/1+1)x4)

*Build up to 80-85% then perform 4 sets.

Acc: Metcon (Weight)

Acc.

3-4 sets

2 Box Jumps for height (Step Down)

10 DB Curl and Press

12 Hip Ext on GHD (Weight/band w/ 2 sec pause)


Saturday

11.10.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

Split Jerk (10min EMOM w/ a partner )

*Build each set

*Both athletes should be able to complete a rep OTM.

A: Metcon (AMRAP – Rounds and Reps)

7min AMRAP w/ a partner

P1: 200m run

P2:

AMRAP

9 HSPU

15 KB Swing 53/35

Rx+

70/53
P1 picks up where P2 left off.

*Score = Total rounds and reps combined.

B: Metcon (1 Rounds for reps)

7min AMRAP w/ a partner

P1: 250m Row

P2: Max Reps Burpees
*Score = Max reps Burpees

B: Metcon (1 Rounds for reps)

7min AMRAP w/ a partner

P1: 250m Row

P2: Max Reps Burpees
*Score = Max reps Burpees

C: Metcon (1 Rounds for reps)

7min AMRAP w/ a partner

P1: 15/12 Cals on Bike

P2: Max reps D-Ball Over shoulder 100/70

Rx+

150/100
*Score = max reps of D-Ball


Friday

11.09.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (10 Rounds for reps)

10min EMOM

Odd: 2 OHS @65-70%

Even: 6-8 Strict Pull ups

Rx+ Strict C2B
Score weight of OHS in comment section.

B: Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Rx+

Big Nancy 135/95

Accessory Work

A: Metcon (No Measure)

3-4 sets of

DB ext. rotation x 6

1 arm band pull from plank x 6

1 leg banded hamstring pull x 12

Extra work

A: Metcon (Time)

Working at 75%

500m row

1 snatch + 1 OH squat

10 sets

Fast and light

Build over sets

B: Metcon (Weight)

Deadlift

10-7-5-3-1

Build over sets , all sets heavy


Active Recovery

11.08.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

Working at 70%

MyZone: Green / Yellow

24min AMRAP

20 Air Squats

20 Banded Face Pulls

20 DB Bench (Light/Mod)

20 Cals on Bike

20 Cals on Tread

20 Cal Row


Wednesday

11.07.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

Activation/Plyo

3 Rounds:

10 Hanging Knee Tucks

8 Wall Balls (Light/Mod)

6 step up/down burpee

B: Metcon (Time)

For Time:

50 Wall Balls 20/14

15 burpee

40 Wall Balls

15 burpee

30 Wall Balls

15 burpee

20 Wall Balls

15 burpee

10 Wall Balls

15 burpee

Rx+

WB 25/16

15′

Extra work

A: Clean complex 2 (Every 2 min for 20 min)

1 power clean

1 hang clean

1 clean

B: Jerk Complex (Build over sets)

12min EMOM

1 Push Jerk + 1 Split Jerk

Accessory Work

A: Metcon (Weight)

4-5 sets of

6/side Windmills KB

6-8 chin ups @ 21X1

12-15 hip ext – weighted


Tuesday

11.06.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (10 Rounds for reps)

10 min EMOM

Odd; 6 Muscle ups

Even: 12 GHD Sit ups
Mod’s:

Pullups + Dips x 2:1

MB Sit ups x 2

B: Metcon (AMRAP – Rounds and Reps)

20min AMRAP w/ a partner

P1: 20/15 Cals on Bike

P2:

5 DL 115/75

5 HPCL

5 Front Squat

5 S2OH

5 Back Squat

Rx+

155/105

Assault Bike

Extra work

A: Metcon (Time)

Working at 75%

10 sets of

20 cal AB – 30 cal AD

12 TTB UB

15 wallball UB 20/14

Rest bt movements to stay at 75% and go UB

Rx+ – 25/16

B: Chest-To-Bar Pull-ups (Reps as follows)

Clusters

X.X.X x 4

Rest 15s / Rest 3-4 min

Pick a challenging rep scheme you can hold onto….

Example : 5.5.5

5 pull up, rest 15s x 3

Rest 3-4 min


Monday

11.05.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

Snatch Complex

in 12 minutes build to a heavy

1 Snatch + 1 Hang Snatch

*Focus on quality of movement.
*Complex is to be peformed unbroken

B: Metcon (AMRAP – Rounds and Reps)

12minute AMRAP

30 DU’s

7 TTB

7 HSPU

7 Box Jumps 24/20

Accessory Work

A: Metcon (Weight)

4 sets of

1 arm DB push press x 6 @ 31X1

1 arm DB row x 6 @ 2020

1 arm OH squat x 6 w/2s pause in bottom


Oly

11.04.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Drop Snatch + OHS ((1+1) 4 )

Drop Snatch + OHS
*Keep loads light/mod

*speed under bar

B: Metcon (Weight)

Snatch w/ no contact

5×1
*Build to a mod/heavy

C: Snatch ((75%x2) 3 )

Acc: Metcon (Weight)

Acc.

2-3 sets

3 Box Jumps

10 Supinated Pendlay Rows

10 DB Press

10 Hip Ext.

D: Metcon (Time)

10-8-6-4-2

Power snatch – 155/105

20-40-60-80-100

DUs


Saturday

11.03.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (10 Rounds for reps)

10min EMOM Alt.

Odd: 5 pullups

Even: 5 dips

Rx+

Odd:5 Muslce ups

Even: 5 Hip Ext on GHD

B: Metcon (5 Rounds for reps)

5 Rounds each for max reps w/ a partner

1minute at each station

Partner Wall Balls 20/14

Alt Box Jumps 24/20

Alt Pushups

MB Situp 20/14

Rest

Rx+

WB 25/16

Box Jumps 30/24

Pushups w/ no rest, Must rest in plank.

GHD Sit ups or MB 25/16
*WB: Stand next to partner and perform alt wall balls

*Box Jumps: Athletes alternate every rep of box jumps

*Pushups: Athletes alternate every rep on pushups. Partner

holds a plank until it is their turn to pushup.

*MB Situps: Both partners perform a situp with feet touching

Passing the MB off at the top of the situp.


Friday

11.02.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Push Press (5×3)

*Build each set

B: Metcon (Time)

5 rounds for time

10 3/4 KB Swings 53/35

20 DU’s

*UB on Swings

Rx+ 70/53

MyZone: Yellow (mid/high) / Red
Rest 3-4 minutes

C: Metcon (Time)

5 rounds for time

10 Bench Press 135/95

100m Run

*UB on bench

Rx+ 155/105

Extra work

A: Deadlift box jump (Time)

21-15 9 of

Dead lift 275/205

Box jump 30/24

B: Metcon (AMRAP – Rounds)

EMOM 30

Min 1 – 18/12 cal AB

Min 2 – 7 MU (UB if possible)

Min 3 – 16 wall ball – 25/16


Active Recovery

11.01.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

Working at 70% effort

MyZone: Green / Yellow

26minute AMRAP

6 Double KB Russian Swings (Light/mod)

12 Box Step ups

18 Cals on Bike

24 Cal Row

30 Single unders (or doubles)

*Every 5 miutes perform 5 Rev. slider lunges / side


Weds

10.31.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Overhead Squat (Take 15minutes and build to a 3 rep OHS )

B: Metcon (5 Rounds for time)

Every 3 min for 15 min

10 Power Snatch 115/75

8 Burpee over Bar

10 Toes to bar

8 HSPU

Rx+ – 135/95

TTB UB

HSPU strict UB
MyZone: Yellow (mid/high)

Accessory Work

A: Clean and press 21s (5 x 3 , 6 x 1)

Perform 1 clean and 1 strict press

Quality movement

B: Metcon (No Measure)

4-5 sets of

20 banded face pulls

10 Jefferson curls

10 Deck squats / candle sticks


Tuesday

10.30.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Sumo Deadlift (5×3)

*Build each set

B: Metcon (AMRAP – Rounds and Reps)

20min AMRAP

15 Power Cleans 135/95

30/25 Cals on Bike

Rx+

155/105

Assault bike

Extra work

A: Metcon (Weight)

Every 2 min for 20 min

Pause front squat x 2 @ 60-65%

Hold bottom for 2s

B: Metcon (Time)

For time

20 strict HSPU

20m HS walk

20 strict C2B

20m HS walk

20 front squat 95/65

20m HS walk

20 power snatch 95/65

20m HS walk

Accessory Work

A: Metcon (AMRAP – Reps)

Pull up clusters

Example – 5.5.5 x 3

5 pullup, rest 15s – 5 pullup, rest 15s – 5 pullup = 1 set

Pick a rep scheme you can be successful with.


Monday

10.29.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

A: Metcon (1 Rounds for reps)

10min EMOM

2 Rope Climbs 12′

Rx+

1- L sit climb 12′ from sitting

B: Metcon (3 Rounds for reps)

Intervals

4min AMRAP x 3

400m Run

21 KB Swings 53/35

Max Pullups in remaing time

Rest 2:00

Rx+

70/53

Max C2B
*Score = max pullups each round

Accessory Work

A: Metcon (No Measure)

5 sets of

1 arm ring row x 6/side

Rest 90s

1 arm DB bench x 6/side-heavy

Rest 90s

After 5 sets , rest 5 min, then

5 sets of

ring dip x 5 @ 31X1

Rest 90s between

Extra work

A: 5k Row (Time)

Max Effort 5k Row


Oly

10.28.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

A: Metcon (Weight)

Muscle Clean + Front Squat + Push Jerk

5 (1+1+1)
*Keep loads moderate

B: Metcon (Weight)

Clean w/ no contact + Split Jerk

4 (1+1)
*Keep Loads moderate

*Speed under bar

*Hold split

C: Clean and Jerk (3 sets @75%)

Acc: Metcon (Weight)

Acc.

3-4 sets

8 DB Row

8 DB Press (Standing)

8 BB Goodmornings @31×1


Friday

10.26.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Strict Press (3 x 3)

*Build each set

*Begin at 65% of 1RM

B: Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

4 Power Snatch 155/105

8 Dips

12 Box Jumps

Rx+

Power Snatch 185/125

Ring Dips

Box Jump Overs

MyZone: Yellow (Mid/High)

Extra work

A: Metcon (Time)

3 rounds for time of

400m run on treadmill

30 thrusters – 45/35

Accessory Work

A: Metcon (No Measure)

5 sets of

Incline DB bench x 12

1 arm DB row x 6/side

12 hip ext. w/2s pause

12 DB RDL from 2″ deficit (25# plate)


Active Recovery

10.25.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

Working at 70% effort

25min AMRAP

5 D-Ball Deadlifts (moderate weight)

5 Shoot throughs using boxes or parallettes (Forward + Back = 1)

10 Ring Rows

10 Pushups

15 Cal Row

15 Cal Bike

MyZone:

Green / Yellow
Shoot throughs:

https://www.youtube.com/watch?v=0CkCRZ8ZZcw

B: Metcon (No Measure)

Cool Down / Mobility

*Use a LAX Ball and Smash for 1 minute upper

body and 1 min lower body.


Weds

10.24.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (10 Rounds for reps)

10min Alt. EMOM

Odd: 5 Back Squat @75%+-

Even: 12 Toes to Bar

Rx+

8 T2B strict

B: Metcon (AMRAP – Rounds and Reps)

14min AMRAP

200m Run

20 Wall Balls 20/14

30 Double Unders

Rx+

WB 25/16

Accessory Work

A: Metcon (No Measure)

4-5 sets of

1 arm DB P press @ 31X1 x 6

Pendlay row – palm out x 6 – heavy

Goblet Cossack squats x 6/side

Extra work

A: Metcon (Weight)

EMOM 30

Min 1 – Deficit HSPU x 8-10 (4-6″)

Min 2 – Row 16/12 cal

Min 3 – Clean x 3 – moderate/build


Tuesday

10.23.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Deadlift (5 x 3)

*Begin at 50% and build

*Dead Stop

*Double overhand for as long as possible.

B: Metcon (5 Rounds for time)

5 Rounds each for time:

5 Devils Press 35’s/25’s

10 Hang Power Cleans 135/95

15/12 Cals on Bike

Rx+

Devils Press 45/35

HPCL 155/105

Assault Bike

MyZone: RED
*Time cap for each round is 1:15

*Modify to finish under this time frame

Extra work

A: Overhead Squat (Build to a 3 rep in 15 min)

B: Snatch complex (Every 1:15 for 10 sets)

1 power snatch

1 hang squat snatch

1 OH squat


Monday

10.22.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: October monthly challenge (Time)

200m OH double KB carry

For time

53/35

B: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
MODs:

Partitioned Versions

5/5/5/5 x 20 rounds

or 10/10/10/10 x 10 Rounds

*Time CAP est. by coach

MyZone: Yellow

Accessory Work

A: Metcon (No Measure)

3-4 sets of

1/2 kneel KB crossovers x 8/side

1 leg KB RDL x 8 – heavy and controlled

100m 2 KB front rack carry – heavy

Extra work

A: Metcon (Time)

1000-900-800…..100m row

12-15 TTB UB after each set


Oly

10.21.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Tall Snatch + OHS ((1+1) x 4)

2 sec pause in bottom position
*Build each set

*Keep loads light/mod

B: Snatch (Work up to a top single (w/ no misses if possible)

Then take off 10% and perform 2×2.

C: Snatch Pull ((90% x 2) x 3)

*Pause @Knee.

*Engaged lats

*Body weight remains middle of foot.

Acc: Metcon (Weight)

Acc.

3-4 sets

10 DB Row

10 DB Press

10 Hip Ext. w/ band or weight (2 sec pause)


Saturday

10.20.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

Plyo/Activation

In teams of 4

Perform 3 rounds

3 Box Jumps

5 Tempo Ring Rows

5 Tempo Close grip Pushups

B: Metcon (Time)

In Teams of 4, Complete 10k Row for time.

Bike for cals

Row (10k)

Run 400m (Pace setter)

Muslce ups

*Athletes rotate when runner returns.

*The coaches will eliminate bike & MU’s once the team has achieved the minimum required work (only the coaches will know these totals).
*Time cap decided by coach (~45minutes)

*MOD for MU:

AMRAP Cindy


Friday

10.19.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Deck of Death – body build (Time)

Deck of Death

Body builders edition

Chin ups

DB bench – mod/heavy

Front squats – 95/65

KB swing – full – 53/35

Extra work

A: Metcon (Time)

100-75-50-25

Cals on AB

Wall ball – 20/14 Rx+ – 25/16

Work at 80-85%


Active Recovery

10.18.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

Working at 70%

MyZone: Green/Yellow

25min AMRAP

5 D-Ball Goblet Squats (Light)

10 Jumping Jacks

15 Situps

20 Cal Row

25 Cal Bike
*every 5 minutes including (0:00) perform

5 Bottoms up KB windmills per side (Light)

https://www.youtube.com/watch?v=CbcoxI07iPs

B: Metcon (No Measure)

Mobility / cool down

Front split (Standing, spread feet out wide, hinge at hips, touch floor)

* 1 minute

Foam roll for

*2 minutes


Weds

10.17.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

Gymnastic skills

On a 8 minute clock

Perform

AMRAP

2 Rope climbs

12 GHD situps

MOD’s:

Rope raise/lowers

MB Situps
*This is not a WOD for a score, Move from one

movement to the next for 8 minutes.

*Strive for excellent movement quality.

B: Metcon (AMRAP – Rounds and Reps)

16 min AMRAP w/ a Partner

P1: 15/12 Cal Row or 25/20 Cal Bike

P2: AMRAP

5 Burpees

5 Power Cleans 135/95

5 Box Jumps 24/20

Rx+

18/15 Cal Row

Assault Bike

Power Cleans 155/105

Box Jumps 30/24
*Score = Rounds and Reps combined

*P1 picks up where P2 left off.

Extra work

A: Metcon (Weight)

EMOM 12

1 Power jerk + 1 split jerk

Start 75% and build

B: Snatch 21s (5 x 3 , 6 x 1)

Start cycle at 40% max

Add 5# / set

No cycling bar-all singles

Focus on speed and form


Tuesday

10.16.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (10 Rounds for reps)

10min Alt. EMOM

Odd: DL 3 reps @75-80%

Even: 10 HSPU

B: Metcon (AMRAP – Rounds and Reps)

12min AMRAP

10 1-Arm Alt. DB Snatch 50/35

10m/arm 1-Arm Walking OH Lunge 50/35

10 Toes to bar

Accessory Work

A: Metcon (No Measure)

4 sets of

BSS x 8/side @ 31X1 – barbell backrack

1 arm DB row @ 2121 x 8/side

TGU x 2/side – slow

Extra work

A: Back Squat (3 x 3 @ 85+%)

B: Metcon (AMRAP – Rounds)

EMOM 16

Odd – Power clean + 2 front squat + 1 split jerk

Even – 30 DUs + 3 MU ring


Monday

10.15.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Snatch + OHS (10min EMOM)

10min EMOM

Snatch + OHS
*Begin at 50% or 1RM snatch

*Build each set

*Focus: Speed / Positioning

B: Metcon (AMRAP – Rounds and Reps)

15min AMRAP

7 Pull-Ups

14 Ring-Pushups

21 Air Squats

28 DU
*Rings setup should be couple inches from floor .

*Athlete can also elevate feet using box/bench.

Extra work

A: Metcon (Time)

10 sets of

400m treadmill / outside

10 feet up KB push ups

10 feet up ring row

Work at 80%

B: Clean and Jerk 21s (5 x 3 ; 6 x 1 – light and fast)

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

Accessory Work

A: Metcon (No Measure)

30-40s static hold – chin over bar

60s plank hold – weighted over box

60s / side anti-rotation squat hold

3-4 sets