WODs


Weds

08.16.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Skill Work

A: Toes-To-Bar (3 x 3-5 )

1) Kip Swing

2) Kip Swing + Shldr behind bar

3) Knee to waist

4) Knee to Chest

5) Knee to Elbow

6) Toe to Bar

*Goal is efficiency/perfect

movement at each step

B: Metcon (Calories)

20min AMRAP

Bike for max cals

200m Run at every 5min mark

Rower for max cals

Score = Total Cals
*At 3,2,1 Go start with Run.

*When you return from run,

change from bike to rower or

rower to bike.

Competition WOD

A: Metcon (Weight)

5 sets of

6 weighted ring pull ups

6 weighted ring dips

6 Goblet squats w/10s hold in bottom 70/53

B: Metcon (Weight)

Muscle clean + FS

3 x 3 @ 50-60%

C: Clean (Every 30s til fail )

Perform 1 clean each 30s

Add 10# per set until fail x 2

Rest 5 min

Start over

135/95 start weight

D: Metcon (Time)

For time

3-6-9…..27-30

Cal row

Wall ball 25/16


Wednesday Kids

08.16.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit Kids

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Warm-up

Metcon (No Measure)

2 Rounds

Gym Run – 4 Corners

10 Sit-ups

10 Squats

10 Push-ups

10 Tuck Jumps
-Stay together on warm-up

Skill Work

Metcon (No Measure)

Plate/Box Jumps

Rope Climb

Skaters

Metcon

Metcon (No Measure)

AMRAP 8

8 Box/Plate Jumps

16 Russian Twists (8/side)

16 Skaters (8/side)

8 Ring Rows

Finisher

Metcon (No Measure)

Rope Raise/Lower

Plate Hops

Ball in Bucket


Tues

08.15.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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A: Warm-up (No Measure)

2 Rounds for completion:

10 KB Push Press

(5ea)

10 Hollow Rocks

B: Overhead Press (Clusters) 5.5.5 x 3 @ 60-70%

Rest :30 bt clusters

Rest 3 mins between sets

C: Metcon (AMRAP – Rounds and Reps)

12min AMRAP

5 Wall Balls 20/14

8 Burpee

1 Power Clean 225/155

Competition WOD

A: Metcon (No Measure)

3 sets of

20 banded good mornings

20 pass throughs

20 OH squats w/PVC

30s / arm banded shoulder stretch

B: Metcon (Time)

For time, female team members will complete:

1,800-m run

60 overhead squats w/ pull-up hang, 105 lb.

100 GHD sit-ups w/ deadlift hold, 315 lb.

The males will start at the 8 min mark as long as all females are done running , and can not advance to either station until females finish that station

1800m run

60 OH sq @ 155# w/hang

100 GHD w/Deadlift hold at 405#

Time cap: 20 minutes

Goal – Ladies – sub 16min

Men – finish with less than 30 reps to go

C: Push Press (3 x 5 @ 31X1 – moderate)

Accessory Work

A: Metcon (No Measure)

IYTs x 10

20m HS walk

Squat hold x 2 min

3 sets


Mon

08.14.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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A: Warm-up (No Measure)

Broad jump 4×2

*For distance

B: Deadlift (DL (Clusters) 5.5.5 x 3 @ 60-70% (Add 5-10lbs) )

Rest :30 bt clusters

Rest 3 mins between sets

C: Metcon (Time)

3 Rounds for time:

Run 400m

50 Air Squat

20 DB/KB Snatch (70/50)

*Alt 10 each arm

Competition WOD

A: Snatch BB warm up (1 Xs through)

Snatch high pull from hip x 6

Power snatch from knee x 6

OH squat x 6

Snatch from knee x 6

B: Muscle snatch + OH squat (3 x 3 @ 50-60%)

Perform 1 muscle snatch

and then into 1 OH squat

C: Metcon (Weight)

Perform 1 snatch every 30s

Add 10# per set

Build until fail x 2

Rest 5 min

Start over

Starting weight – 95/65

D: 1-Mile Run (Time)

Max Effort 1-Mile Run

Accessory Work

A: Metcon (Weight)

3 sets of

1 arm DB row x 8 – heavy

1 arm DB bench press x 8

30 GHD sit ups


Monday Kids

08.14.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit Kids

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Warm-up

Metcon (No Measure)

30 seconds each x 3

Tread

Burpees

GMs

Plank

Skill Work

Metcon (No Measure)

SDHP

Metcon

Metcon (No Measure)

AMRAP 7

Row 100M each round

Increase reps by 3 each round

3 SDHP

3 Pushups

3 Box step up & overs…..

Metcon

Metcon (No Measure)

Obstable course:

Rope swings to plate

Battle rope

Rope pulls w/ kb


Oly

08.13.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Olympic lifting

A: High-Hang Clean (6×1)

*Build as you go, keep light/mod – 50-60%

Focus on speed under bar and good receiving position

B: 1 Push Jerk + 1 Split Jerk (6 x 1+1)

*Build over sets to a heavy max

for the complex.

Focus on good hip drive and good push under bar

C: 20min EMOM (1 rep OTM)

min1-10 Clean and Jerk

*Build over sets

min11-20 Clean

*continue to build from sets 1-10 but clean only.


Sat

08.12.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Warm-up

A: MB Power Drops (4×3)

MB Power Drops:

W/ partner using box,

explode MB as high/fast as possible
Reps count when ball reaches partners chest height. Be explosive!

B: Bench Press ( Bench Press 5×3 )

Build over each set

C: Metcon (5 Rounds for reps)

5 Rounds, 1min per station of:

Wall Ball 20/14

Sumo DL High Pull 75/55

Box jump 20″

Push Press

Bike for Cals

Rest 1min


Friday

08.11.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Skill Work

A: Gymnastics Skills Practice: (12 Minutes) HSPU – kipping (3-5 reps at each )

HSPU – kipping

1) Hand positioning

2) Kick up on wall

3) Bring knees to chest

4) Extend Hips + Press

5) String multiple reps together fast (cycling reps)
Focus is on technique and form at each step

B: Back Squat (Back Squat Cluster 5.5.5 x 3 @ 60-70%)

Rest :30 bt clusters

Rest 3 mins between sets

C: Metcon (Time)

For Time:

30 HSPU

10 Power snatch 135/95

20 HSPU

10 Power Snatch 155/105

10 HSPU

10 Power Snatch 185/125
Scaling suggestions:

*When scaling men add in 20lb increments

ladies add 15lbs

Competition WOD

A: Metcon (No Measure)

IYT x 10

Shoulder tap x 10

Banded front rack hold x 1 min/side

3 sets

B: Shoulder Press (3 x 3 – Build to heavy)

C: Push Press (3 x 3 – build to heavy)

D: Split Jerk (3 x 3 – build to heavy)

E: Snatch Grip Deadlift (4 x 3 @ 61X1)

Rep starts at top

2s lower to knee

2s hold at knee

2s lower to floor

F: Metcon (Weight)

5 sets of

weighted dip x 8

weighted chin ups x 8


Thurs

08.10.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Aerobic Recovery

A: Metcon (Calories)

For 30min

@70%

Switch every 3 mins

Treadmill

Bike

Row


Wednesday Kids

08.09.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit Kids

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Warm-up

Metcon (No Measure)

3 Rounds

Shuttle Run

10 Jumping Jacks

Bear Crawl

Crab Walk

High Knees

Skill Work

Metcon (No Measure)

Forward Roll

Jumping Pull-ups

Metcon

Metcon (No Measure)

AMRAP 7

5 Jumping Pull-ups

10 Ball Slams

20 Mountain Climbers

Finisher

Metcon (No Measure)

Human Bowling
-Forward rolls to knock over foam rollers.


Weds

08.09.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Skill Work

A: Gymnastics Skills Practice: (12 Minutes) Bar Muscle Up (3-5 reps x 3 sets @ each)

Master each step before moving on.

1) Small Kip

2) Kip with straight arms, pull with lats, shoulders behind bar

3) Kip + Hip to bar

4) Transitions

5) Hip to bar + Fast sit up/transition

B: Metcon (AMRAP – Rounds and Reps)

25min AMRAP

400m Run

DB Farmers carry 200m 70’s/53’s

5 Rope Climbs 15’/12′

Rx+ Woodway Run .25

Legless rope climbs

Competition WOD

A: Metcon (No Measure)

3 sets @ 80% of

8 Goblet sq

8 push press KB

8 TTB

B: Metcon (Time)

For time

AD cals @

42 – 30 – 18

Back squats @

21 x 225/155

15 x 255/175

9 x 275/195

No reracking bar- go UB

C: Power Snatch (Clusters 3.3.3 x 4 @ 60% and build)

Touch and Go

Rest 15s

Rest 3 min


Tuesday

08.08.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Warm-up

A: Warm-up (No Measure)

3 Rounds for completion:

8 KB Swings Russian

8 FR Lunges (Alt)

8 KB RDL

B: Deadlift ( DL (Clusters) 5.5.5 x 3 @ 60-70%)

Rest :30 bt clusters

Rest 3 mins between sets

C: Metcon (Time)

Run : 800m

Then

Push Jerk (#135/#95)

Power Clean

BSQ

15-10-5 for time

Competition WOD

A: Metcon (Time)

2015 regional # 3

F1 – M1

.5 mile run

50 wallball

F2 – M2

.4 mile run

40 wallball

F3 – M3

.3 mile run

30 wallball

20 min cap

20/14# ball to 10′

B: Snatch (1 rep max in 6 min)

Accessory Work

A: Metcon (No Measure)

30-60s wall bridge hold

20/arm banded ext. rotations

2 min squat hold

3 sets


Monday

08.07.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Warm-up

A: Warm-up (No Measure)

3 Rounds for completion:

20 DU (*efficiency work)

3 High Box jump
(build as you go/step down)

*focus is on hip ext.

B: Thruster (EMOM 10 x 5 reps)

Men – start 95#

Ladies – 65#

Build over sets if possible

C: Metcon (Time)

5 Rounds For Time

15 Pull ups

25 Sit ups

35 Double Unders

Rx+ w/ vest 20/15

unbroken

Competition WOD

A: Metcon (No Measure)

3 sets not for time of

5 tall box jumps

20 hollow rocks

5 KB push press – moderate

B: Toes-To-Bar (Max rep in 3 min)

Rest 3 min b/t each

movement

C: Handstand Push-ups (Max rep in 3 min)

D: Metcon (Calories)

Airdyne

Max cal in 3 min

E: Thruster (Max rep in 3 min @ 135/95)

Accessory Work

A: Metcon (No Measure)

Frog stand to headstand x 5

Candle stick/pistol x 5/leg

Forward/shoulder roll x 3

3 sets


Monday Kids

08.07.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit Kids

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Warm-up

Metcon (No Measure)

Med Ball Warm-up

Skill Work

Metcon (No Measure)

Balance Drills

-Ab Mat Walk

– SL Balance

-SL Balance and Reach to Cone

-SL Balance and Ball Toss

Metcon

Metcon (No Measure)

Alternating Tabata:

Push-ups and Squats

Rest 1 min.

Lateral Plate Hops and DB Push Press

Finisher

Metcon (No Measure)

Obstacle Course Prep


Oly

08.06.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Olympic lifting

A: Snatch Balance (5×2)

Speed under the Bar

B: High-Hang Snatch (5×2)

*Keep light, move fast

C: Behind neck push press (5×2)

Standard push press from

behind the neck

Reps as follows

D: 15min EMOM (1 Rep on the minute)

1 Split Jerk
Build as you go, build up to a heavy for the day.


Sat

08.05.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (Time)

As a 2 person team

complete the following

1 person working

1 person resting

150 ball slams

50 burpees

Time cap – 10 min

B: Metcon (Time)

2 person team

200 Goblet squats – 53/35

200 Russian swings

Time cap – 15 min

C: Metcon (Time)

100 medball situps 20/14

Over and back is 1 rep

Time cap – 5 min


Fri

08.04.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Weightlifting

A: Overhead Squat (4×3)

Build each set.

Rest 90sec-2min between each set.

B1: Bench Press (5×10 @ 55-60%)

superset with Chin ups

B2: Chin Up (5×10)

Palms facing you.
Get as many unbroken as possible. Scale up using weight belt.

Modify if needed to get volume of 10 reps in.

Main WOD

C: Metcon (Time)

5 Rounds for time

Double Unders: 30

Shoulder to Overhead: 5 (155/105)

Competition WOD

A: Snatch BB warm up (1 X)

Snatch high pull x 6

Hang Power snatch x 6

Snatch from below knee x 6

OH squat x 6

B: High-Hang Snatch (1 x 10 @ 60%)

Quick singles

C: Hang Snatch (1 x 10 @ 70%)

Singles from above knee

D: Snatch (1 x 10 @ 80%+ – build)

No more than 30s rest

E: Metcon (Time)

30-20-10 of

HSPU

Chin ups – weighted 25/15


Active Recovery

08.03.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (No Measure)

For 15minutes

@mod pace:

.25 on treadmill

2min Row

200m Run

Mobility: Foam Roll,

Banded stretch,

LAX Ball Smash
Perform at about 65-70% effort.


weds

08.02.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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A: August Monthly Challenge (Time)

Max dead bar hang

Skill Work

A: Skills Practice: Toe to Bar (3 sets of each)

1) Kip Swing

2) Kip Swing + Shldr behind bar

3) Knee to waist

4) Knee to Chest

5) Knee to Elbow

6) Toe to Bar
*Goal is efficiency/perfect

movement at each step

Main WOD

B: Metcon (AMRAP – Rounds and Reps)

25min AMRAP

Air Dyne: 30 Cals

Toe to Bar: 15

Overhead Plate Lunge (45/35)

(Down and Back)

Muscle up: 5

Rx+

(55/45) Plate

Assault Bike

T2B Unbroken

Muscle up Unbroken

Competition WOD

A: Metcon (Time)

30 cal bike

15 TTB – UB

5 rounds for time

Rest before TTB to go UB

B: Metcon (Time)

30 cal row

7/4 MU – UB

5 rounds for time

Rest before MU to go UB


Wednesday Kids

08.02.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit Kids

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Warm-up

Metcon (No Measure)

2 Rounds

Gym Run – 4 Corners

10 Sit-ups

10 Squats

10 Push-ups

10 Tuck Jumps
-Stay together on warm-up

Skill Work

Metcon (No Measure)

Plate/Box Jumps

Rope Climb

Skaters

Metcon

Metcon (No Measure)

AMRAP 8

8 Box/Plate Jumps

16 Russian Twists (8/side)

16 Skaters (8/side)

8 Ring Rows

Finisher

Metcon (No Measure)

Rope Raise/Lower

Plate Hops

Ball in Bucket


Tuesday

08.01.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: 3 Rounds for completion (3 Rounds)

1 arm KB Push Press x 5ea

10 hollow rocks

B: Shoulder Press (4×3)

*start around 65-70% Range

*May increase load each set.

C: Prison Rules (AMRAP – Reps)

:15 x 3 Reps x 16 Intervals

1:00 Rest

Power Snatch

Power Clean and Jerk

Thruster

95/65

Rx+ 115/75-85

*Every rep not completed = 5 Burpees at end of WOD.
*Clock runs for 4 minutes.

complete three power snatches

every :15sec

1min rest starting at 4min mark

Then do same for power

Clean and Jerk and then thruster

Competition WOD

A: Metcon (No Measure)

Team WOD

TBA


monday

07.31.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: High Box Jump (4×4)

Complete 4 reps of a high box jump and step down each rep.
Focus is on extending the hips.

B: Deadlift (4×3)

Rest 60-90sec between sets

C: Metcon (Time)

5 Rounds for time

Run: 200

Candlesticks: 10

Pull-up: 5
See Candlestick video:

https://www.youtube.com/watch?v=WXoNNx-uOtU

Competition WOD

A: Metcon (Weight)

3 sets of

5 weighted ring pull ups @ 31X1

5 weighted ring dips @ 31X1

10 walking lunges w/2KB in front rack

B: Snatch Balance (3 x 3 , moderate)

C: Snatch Pull (High pulls 3 x 3 – 70-80%)

D: Snatch (Every 30s for 8 min – 80%+)

E: Metcon (4 Rounds for time)

20/15 cal row

8 HSPU

4 box jumps – 32/28

Rest 3 min

4 sets


Monday Kids

07.31.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit Kids

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Warm-up

Metcon (No Measure)

2 Rounds

100m Run

10 Squats

Bear Crawl

10 Push-ups

Lunge Walk

10 Ring Rows

Backward Lunge Walk

Skill Work

Metcon (No Measure)

Kip Swings

MB Over Shoulder

Metcon

Metcon (No Measure)

AMRAP 8

12 Sit-ups

10 Cal Row

8 Jumping Pull-ups

Finisher

Metcon (No Measure)

Obstacle Course Prep

MB Carry – MB Over Shoulder


Oly

07.30.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: High-Hang Clean (5×2)

Speed under the bar

B: Clean High Pulls (5×1)

C: Clean (12min Build up to 80%+-)

D: 10min EMOM (1 Rep on the minute)

1 Clean at 80%+-


Sat

07.29.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: RJ (Time)

5 Rounds for time of:

800m Run

5 Rope Climbs, 15′

50 Push-ups
In honor of Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, died on Wednesday, March 24, 2010
To learn more about RJ click here


Fri

07.28.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Gymnastics Skills Practice: (12 Minutes)

HSPU – kipping

1) Hand positioning

2) Kick up on wall

3) Bring knees to chest

4) Extend Hips + Press

5) String multiple reps together fast (cycling reps)

B: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

5 Push Jerk (135/95)

10 Toe to Bar

Rx+ (155/115)

C: Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

Run 100m (Sprint)

2 Cleans (225/155)

Rx+ TNG Cleans
*Cleans should be heavy and challenging

even when scaled

*Full Squat Cleans

D: Metcon (AMRAP – Reps)

Amrap 5

Burpee box jump 24/20

Competition WOD

A: Metcon (No Measure)

3 sets of

IYTs x 10

Couch stretch x 90s/side

Banded external rotations x 10/side

B: Metcon (AMRAP – Rounds)

EMOM 16 of

Odd – 5/3 MU

Even – Push press x 5 @ 30X1 – moderate weight – 60%+

C: Back Squat (3 x 10 AHAP – build)

D: Front Squat (3 x 5 @ 60-70%)

E: Metcon (Calories)

Row

30s on @ sub 1:45 / 1:55

30s rest

30 sets


Thurs Active Recovery

07.27.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (Time)

@70% effort

5 Rounds:

Bike 5mins

Run 200m

B: Mobility

Foam Roll, Static stretch, LAX ball smash


Weds

07.26.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Gymnastics Skills Practice: Bar Muscle Up (Efficiency at each step is the goal)

Gymnastics Skills Practice:

(12 Minutes)

Bar Muscle Up

Master each step before moving on.

1) Small Kip

2) Kip with straight arms, pull with lats, shoulders behind bar

3) Kip + Hip to bar

4) Transitions

5) Hip to bar + Fast sit up/transition

B: Metcon (AMRAP – Rounds and Reps)

25min AMRAP

50 DU

40 Cal Row

30 Sit-up

20 Pull-up

10 pistols

Rx+ (Vest 20/15)


Wednesday Kids

07.26.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit Kids

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Warm-up

Metcon (No Measure)

Single leg balance toss w/ partner

Skill Work

Metcon (No Measure)

Forward roll on blue mats

Metcon

Metcon (No Measure)

3 Rounds

:30sec DB Push Press

:30sec Air Squat

:30sec Burpee

:30sec Rest

Finisher

Metcon (No Measure)

Relay Teams

Forward roll

Lunge

2 rope raise/lower

Sprint back


main wod

07.25.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Push Press (5×5 @31×1)

Keep load moderate, control with good form

B: Metcon (Time)

3 Rounds for Time

30 *H2H Swings 53/35

30 Wall Balls 20/14

400m Run

Rx+ 70/53

30/20
*Hand to hand Russian

swing. Change hands at top

C: Metcon (No Measure)

3 sets NOT for time of

50-60 DUs

12-15 TTB

3 Tall box jumps – build

Competition WOD

A: Hang Snatch (2-2-2-2-2 , build over sets)

B: Metcon (Time)

For time

50 burpee

40 C2B pull ups

30 Front squats 135/95

20 box jumps 30/24

10 S2OH 135/95

HS walk down and back

Use strict as long as you can

C: Clean and Jerk (2-2-2-2-2 , build over sets)

Accessory Work

A: Metcon (No Measure)

1 min split stretch/side

1 min pike stretch

30s wall bridge

3 sets