WODs


Tues

06.27.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: C/J complex (Every 75s for 15 min)

1 power clean

1 front squat

1 clean

2 split jerk

B: Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Competition WOD

A: Metcon (Time)

Regional wod #6

9-6-3 of

Strict HSPU

Hang power cleans 160/110

Burpees over bar

M-M-M -F-F-F

21 min cap

B: Back Squat (3 x 5 @ 41X1 , add 10#)

C: Metcon (AMRAP – Reps)

Conga line MU

Ladder – start at 1 each and build until last failed set


Monday

06.26.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit Kids

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Skill Work

Metcon (No Measure)

Squats

Pull-ups/Ring Rows

Scap Pulls

Kip Swings

Metcon

Metcon (No Measure)

AMRAP 10

5 Squats

10 Pull-ups/Ring Rows

15 Ball Slams
-strict pull-ups only

Finisher

Metcon (No Measure)

Squat Fun!


Mon

06.26.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Shoulder Press (3 x 5 @ 41X1 , add from last week)

B: Toes-To-Bar (Skill x 5 min)

C: Double-Unders (Skill x 5 min)

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 10 of

30 DUs

20 Russian swings 53/35

10 TTB

Rx+ – 50 DUs / 35 KB sw / 20 TTB

E: Metcon (No Measure)

Take 10 min and work on pull up progression or weighted pull ups

Competition WOD

A: Metcon (Weight)

3 sets of

1 arm KB push press x 5 reps

@ 41X1

25 GHD sit ups

5 weighted pull ups heavy

12 min cap

B: Deadlift (5-3-1 AHAP in 15 min)

C: Metcon (Time)

21-15 -9 of

Cal row

deadlift 225/155

DB push press 45/30

10 min cap

D: Metcon (Calories)

5 sets of

15s all out bike

1 min rest

For cals

Accessory Work

A: Metcon (No Measure)

10m bunny hop w/bar in OH

Rest 1 min

5 tall box jumps – TALL

Rest 1 min

4 sets


Sun

06.25.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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A: Clean Pull (3 x 3 , 70% + – high pulls)

B: Hang Clean (EMOM 12 x 2 reps @ 60% , build)

C: Behind neck push press (3 x 3 , 70%+ of jerk , build)

Standard push press from

behind the neck

Reps as follows

D: Behind The Neck Jerk (Build to a heavy in 15 min)


Sat

06.24.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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A: Metcon (AMRAP – Reps)

5 rounds of

400m run

Max rep bench press 135/95

Score is reps

Time cap – 20 min

B: Metcon (5 Rounds for time)

5 sets each for times of

10 thrusters 95/65

15/12 cal bike

10 C2B pullup UB

Rest 3 min bt

For time

Rx+ – 135/95

Time cap – 25 min


Fri

06.23.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Overhead Squat (5 x 8@ 22X1 , build each set)

B: Metcon (Time)

3 rounds for time of

40 abmat sit ups

30 cals bike/row

20 burpee box jump over

Competition WOD

A: Back Squat (3 x 5 @ 60%)

B: Front Squat (3 x 5 @ light/moderate – 60%)

C: Metcon (Weight)

Every 90s for 15 min

Start at 70% C/J

2 front squat from rack

2 split jerks

Build over sets

D: Metcon (Time)

5 rounds of

200m run

5 hang power cleans 165/115

10 HSPU

Accessory Work

A: 1 arm DB bench press (3 x 8/arm – heavy)

Alternating arms , keep non working arm in extended static hold

B: Rings Pull Ups (Weighted – 3 x 5 AHAP)

Pull up on gymnastic rings.


Thurs

06.22.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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A: Metcon (No Measure)

Take 20 min and work on 2 weaknesses….

Stringing TTB

MU transitions

DUs

Pullup progression

Etc….

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of

300m row

1 legless rope climb

20 alt jump lunges


Wed

06.21.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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A: Metcon (Time)

50-40-30-20-10 cals of

Air Dyne

Row

B: Metcon (Time)

3 rounds of

50 DU’s

30 Wall Ball

10 box jumps 24/20


Tues

06.20.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (No Measure)

Double under progression

single under x 25

power jump x 25

power jump x x 10

single/single/double x 20

DU x 50

Power jump – long slow singles that are same height as DU

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 of

DU x 30

Wall ball x 20

C2B pullup x 10

C: Back Squat (3 x 5 @ 41X1 , rest 2-3)

Competition WOD

A: Metcon (Time)

Team event 2 regionals

40 thrusters synchro – 115/75

40 burpees synchro

30 thrusters

30 burpees

15 min cap

B: Deadlift (2 x 5 , 2 x 3, 2 x 1 , AHAP)


Mon

06.19.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Shoulder Press (3 x 5 @ 41X1 , rest 2 b/t)

Use strict tempo

Start at 40% max

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 of

400m run

30 air squats

5 wall walks

Competition WOD

A: Back Squat (3 x 5 @ 42X1 – 40%+)

B: Hang snatch and snatch (Build to a heavy in 15 min)

1 hang snatch

1 snatch

Working sets @ 70% +

C: Hang snatch and snatch (Every 90s for 15 min-)

1 hang snatch

1 snatch

Working sets @ 70% +

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 of

8 box jumps 30/24

12 DB push press 50/35

16 alt lunges w/ DBs
Do not cycle box jumps

Reset each set

Lunges – 8/leg

Accessory Work

A: Metcon (No Measure)

3 sets of

1 min bar hang

20m HS walk

5/3 MU kip or 3/1 MU strict


Sun

06.18.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Olympic lifting

A: Snatch Pull (3 x 5 @ 60-70%)

B: Snatch Balance (3 x 5, light and fast)

C: Snatch (EMOM 10 x 1 rep @ 70%+)

D: Overhead Squat (3 x 3, heavy)


Sat

06.17.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Main WOD

Courtesy of Linchpin

A: Metcon (AMRAP – Reps)

Tabata Mash-up of:

Calories, Assault Bike

Push-ups

D-ball clean 100/70

If unfamiliar with “Tabata” this means 8 Rounds of:

20 Seconds Max Calories on the bike

10 Seconds Rest

20 Seconds Max Reps Push-ups

10 Seconds Rest

20 Seconds Max Reps, D-ball Clean 100/70

10 Seconds Rest

B: Metcon (Time)

100m walking front rack lunges – 135/95

Every 10m stop and do 3 thrusters


Fri

06.16.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Clean / Jerk complex

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%+-

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 of

100m D ball carry – 100/70

4 box jumps 30/24

8 HSPU

Rx+ – 150/100

Box jump – 34/28

Strict HSPU

Competition WOD

A: Clean Pull (3 x 5 , high pulls @ 60-70%)

B: Clean (EMOM 10 x 1 rep @ 70%+)

C: Metcon (3 Rounds for reps)

S2OH x 90s max rep

Rest 90s

S2OH x 60s max rep

Rest 60s

S2OH x 30s max rep

Men – 185/165/135

Ladies – 135/115/95

D: Metcon (3 Rounds for time)

3 sets each for times of

30 cal treadmill sprint

25 Russian swings 70/53

20 pull ups

Rest 4 min

Accessory Work

A: Metcon (No Measure)

20m walking lunges

Use 2 KB by sides

70/53

Rest 2 min

25 GHD sit ups

Rest 1 min


Thurs

06.15.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Competition WOD

Main WOD

A: Mobility and recovery (No Measure)

Band , ball, partner stretching

B: Metcon (No Measure)

Working at 70% for 30 min

2 min treadmill

500m row

30 cal bike

C: Metcon (No Measure)

Take 10 min and work on HSPU or HS walk


Wed

06.14.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

Competition WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 @ 80-85%

400m run

12 TTB

4 bar MU

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12 @ 80-85%

40 cal bike

30 Russian swings 53/35

15 pull ups

Accessory Work

A: Metcon (Weight)

Weighted plank hold x 1 min

2 boxes – feet on 1 – hands on other – KB hanging from belt

70/53

Rest 1 min

2 arm OH KB carry x 100m

53/35

Rest 2 min


Tues

06.13.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (3 Rounds for reps)

1000m row

50 DUs

40 wallball 20/14

30 TTB

20 box jumps 24/20

10 D ball over – 100/70

Rx+ – 25/20 wallball

30/24 box jump

150/100 D ball

Round 1 – 6 min max rep

Round 2 – 8 min max rep

Round 3 – finish for time

Rest 3 min b/t rounds
Round 1 go as far as possible in 6 min, rest 4 min

Round 2 start from beginning for 8 min, rest 4 min, complete from start for time

B: Deadlift (Build to a 5 rep in 15 min)

W: Metcon (No Measure)

Warm up

3 sets of

1 arm KB press x 5

1 arm DB snatch x 5 – 50/35

Competition WOD

A: Metcon (Time)

Regional Event 1 team

MF – 500m run

24 strict HSPU

24 DB snatches

Once 1st pair finish run, pair 2 starts…can’t move forward until both ahead are done

B: Front Squat (3 x 5 , add 5-10#)

C: Chest-To-Bar Pull-ups (Clusters X.X.X x 3- rest 20s b/t)


Mon

06.12.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

Metcon (No Measure)

3 sets of

10 Goblet squats

10 Alt lunges

A: Back Squat (Build to a 3 rep in 20 min)

B: Metcon (Time)

“Lil Fran”

21-15-9 of

Thrusters 75/45

Pull ups

C: Weighted Pull-ups (5 x 8-12 , strict)

Competition WOD

A: Metcon (Weight)

3 sets of

5 weighted ring pull ups

5 weighted dips

5 snatch high pulls @ 60-70%

B: Metcon (Time)

500m row

10 power snatch 135/95

500m row

10 power snatch 165/115

500m row

10 power snatch 185/135

For time

C: Deadlift (Build to a 5 rep in 15 min)

Accessory Work

A: Metcon (Calories)

5 sets of

30s sprint on treadmill for cals

90s rest


Sun

06.11.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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A: Front Squat (Build to a heavy 3 rep in 20 min)

B: Split Jerk (Build to a 2 rep from rack)

C: Clean (Build to a heavy in 20 min)

D: Metcon (Time)

3 rounds for time of

50 DUs

10 C/J

Men – 165#

Ladies – 115#


Sat

06.10.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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A: Metcon (Time)

As a 2 person team

1 working – 1 resting

5 rounds each of

15 wallball

5 burpees

B: Metcon (Time)

5 rounds each of

15 Russian swings 53/35

15 Goblet squats

C: Metcon (AMRAP – Reps)

5 rounds each of

1 partner 200m run

1 partner max rep rope climbs 12′ – legless


Bring A Friend

06.10.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – Bulldog Burn

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Metcon

Metcon (No Measure)

Teams of 3: AMRAP 15

6 Burpees

6 D-balls over the shoulder

6 BJ Overs

Partner 1 does 1 round of AMRAP, partner 2 holds plank, partner 3 holds plate OH, then rotate stations

Metcon

Metcon (No Measure)

Teams of 2: AMRAP 15

100m Sprint

10 Wallballs

12 KB Swings full

Alternate complete rounds with partner


Flex Friday

06.09.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – Bulldog Burn

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Bike

Metcon (No Measure)

2 min green

1 min yellow (last 15 sec out of saddle ME)

2 min green

1 min yellow

20 sec out of saddle ME

1 min 40 sec of recovery pace

Metcon

Metcon (No Measure)

8 Min AMRAP

Run 25/Walk 20

12 KB forward lunge to reverse lunge combo (6/side)

12 RDLS
For lunge combo, goal is not to touchdown in between, 6 reps per side before switching legs

Metcon

Metcon (No Measure)

8 Min AMRAP

12 DB pullovers

8 tricep extensions

12 DB SA pulsing split squat with press (6/side)

8 kneeling strict press

Burn Group Effort!

Metcon (No Measure)

2-3 Rounds-4 stations

45 sec on/15 sec transition

bicep curls

ab wheel

chin-ups/reverse grip ring rows

push-ups


Fri

06.09.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (Weight)

EMOM 8 of

1 x power snatch

1 x OH squat

1 x snatch

Start at 60% and build

B: Metcon (3 Rounds for time)

3 sets each for times of

20/15 cal row

5 D ball over 100/70

5 box jumps 30/24

Rest 4 min b/t

Rx+ – 150/100

Box jump 34/30

Competition WOD

A: Power Snatch (5 x 3 @ 70%+ , TnG)

Start at 70% and build over sets

Rest 2-3 min b/t

B: Power Clean (3 x 3 @ 70% , TnG)

C: Metcon (Time)

5 rounds of

10 thrusters 105/70

10 C2B pull up

D: Back Squat (10-7-5-3-1)

10 @ 60%

7 @ 70%

5 @ 75%

3 @ 85%

1 @ 90-100%

Accessory Work

A: Metcon (No Measure)

3 sets of

IYTs x 10 -light weight

Rest 1 min

Alt OH lunges x 10 -use moderate KB


Tues

05.30.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Main WOD

Competition WOD

A: Metcon (5 Rounds for time)

On a 5 min clock for 30 min, perform the following

500m row

5 deadlifts – 255/185

5 box jumps 30/24

Each round for time

Comp/Rx+

Deadlifts – 315/225

Box jumps – 34/28


Mon

05.29.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Competition WOD

Main WOD

A: Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here


Sat

05.27.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Main WOD

Sprint sets….all out !!

Rest 5 min b/t WODs

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 of

20 cal bike

10 burpees

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 5 of

20 cal row

20 wall balls

C : Metcon (AMRAP – Rounds and Reps)

AMRAP 5 of

100m sprint

10 KB swing – full – 70/53


Fri

05.26.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Main WOD

Competition WOD

A: 2 position snatch (EMOM 8 x 1 rep @ 60-70%)

1 rep from above knee + 1 rep from floor

B: Metcon (Time)

3 round of

400m run

20 KB swings 3/4 high – 53/35

10 burpees

C: Metcon (No Measure)

3 sets of

12 bench press – moderate (60-70%)

Rest 30s

12 close grip chin ups

Rest 1-2 min

A: Regional # 3 – 2017 (Time)

EVENT 3

For time:

100-ft. dumbbell overhead walking lunge

100 double-unders

50 wall-ball shots

15-ft. rope climb, 10 ascents

50 wall-ball shots

100 double-unders

100-ft. dumbbell overhead walking lunge

Men use an 80-lb. dumbbell and 30-lb. ball.

Women use a 55-lb. dumbbell and 20-lb. ball.

Time cap: 16 minutes

B : Metcon (No Measure)

6 min easy bike

C: Regional event 2 – 2017 (Time)

EVENT 2

21-15-9 reps for time of:

Dumbbell snatches

Ring dips

Men use an 80-lb. dumbbell

Women use a 55-lb. dumbbell

Time cap: 6 minutes

Accessory Work

A: Metcon (Weight)

3 sets of

1 arm KB press x 8 – heavy

Rest 1 min

6 weighted ring pull ups

Rest 1 min


Thurs

05.25.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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A: Active Recovery – row (No Measure)

Working at 60-70%

500m row

Rest 1 min

10 sets


Wed

05.24.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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A: Metcon (Time)

2000m row OR 1 mile run

5 MU – ring/bar

25 wallball 20/14

1000m row / 800m run

10 MU

25 wallball

500m row/400m run

15 MU

25 wallball

If you did MUs yesterday, do ring pushups

30 min cap


Tues

05.23.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (No Measure)

3 sets at a moderate pace

50 DUs

8 box jumps

12 wallball 20/14

B: Power Clean (Build to a heavy in 15 min)

C: Power Clean (EMOM 8 x 2 reps @ 75-80% )

D: Metcon (Time)

5 rounds for time of

5 HSPU

15 TTB

Rx+ – strict HSPU

All TTB UB

Competition WOD

A: Snatch BB warm up (1 Xs)

Snatch high pull from hip x 6

Power snatch from knee x 6

OH squat x 6

Snatch from knee x 6

B: Snatch (Build to 80% in 15 min)

C: Snatch (Every 90s for 15 min @ 80%+)

D: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

E: Front Squat (3 x 6, add 5-10#)

Accessory Work

A: Metcon (Time)

10 sets of

5 strict HSPU

3 MU


Mon

05.22.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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A: Metcon (No Measure)

3 sets not for time of

5 strict pull ups

5 -1 arm KB thrusters – moderate

15/12 cal bike – hard

B: Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

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

Competition WOD

A: Clean/Jerk BB warm up (1 X)

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: Clean and Jerk (Build to 80%)

Every 90s for 15 min

Start at 80%

Add each set

C: Metcon (Time)

Heavy Fran

15-12-9 of

Thrusters 135/95

Pull ups 45/25

Accessory Work

A: Metcon (No Measure)

3 sets of

8/leg of OH lunges w/KBs

Rest 1 min

8-12 strict TTB

Rest 1 min