WODs


Fri

10.20.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

10min EMOM

2 Snatch w/ no feet movement

*Build each set

*Speed/Tight Bar path

*Feet start and stay in catch

position.

Skill Work

B: Rope Climbs

Gymnastics Skills Practice:

(12 Minutes)

Rope Climbs

Master each step before moving on.

1) Spanish wrap/J-Hook

2) Seated on box, secure feet (10 reps)

3) Seated on box, secure feet and stand (6-8 reps)

4) Reach, Bring Feet closer to hands, secure feet,

stand. Repeat.

5) Descend = allow rope to slide between feet

while performing hand over hand.


Thurs

10.19.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

25min AMRAP

Row 250m

Bike 20 Cals

2 Turkish get up (light/mod)

*Every 5th minute

perform 25 DU’s
Perform at 70-80% effort


Wed

10.18.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

A: Metcon (No Measure)

3 sets of

5/arm KB thruster

20 DUs

5 push ups

Main WOD

B: Capacity test # 3 – 20 min (AMRAP – Rounds and Reps)

AMRAP 20

20 Thrusters 135/95

20 Pull ups

20 Burpees

Accessory Work

A: Metcon (No Measure)

4 sets of

60s wall sit

1 arm DB bench x 8

1 arm DB row x 8
Hipa at parallel on wall sit

1 arm at extension on BP

Controlled rows


Tues

10.17.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

10min EMOM

2 Squat Clean Thruster

*Start at 50%

*Build each set

B: Metcon (Time)

4 Rounds For Time:

21 Wall Ball Shots (20# / 14#)

15 Toes-to-bars

9 Snatches (115# / 85#)

Rx+ – 25/16

TTB UB

135/95


Mon

10.16.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

Competition WOD

A1: Metcon (No Measure)

10-12 min of

Partner warm up

Row sprint starts

KB swings 3/4

Burpees

A: Capacity Test # 1 (Time)

250m row

10 KB swing 70/53

10 burpees

10 KB swing

10 burpees

10 KB swing

250m row

Rest 12 min

Repeat

Rest 12 min

repeat

Accessory Work

A: Metcon (No Measure)

3 sets of

8-12 banded BSS

12 x IYTs – prone

8 x 1 arm DB row @ 2121


Oly

10.15.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Clean High Pulls (6×1)

*Build over sets

*Focus: hip ext/bar path

B: Split Jerk (10min EMOM)

*1 Rep

*Build in small increments

*Speed under the bar

*Keep load moderate/heavy (60-70%)

C: Clean and Jerk (15min EMOM)

1 rep

D: Accessory Work (3 sets)

Acc. 3 sets

12 BB Good morning

s/s

Russian Box step up 6ea.

*Choose weight


Sat

10.14.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: 10min EMOM (5 reps)

10min EMOM

5 HSPU

Rx+ Strict
*good hand positioning

B: Metcon (AMRAP – Rounds and Reps)

20min AMRAP

5 Thruster (#135/#95)

10 KB Swing (#70/#53)

15 Pull up

C: Accessory Work (3 sets )

Accessory work:

3 sets

20 Seated MB Rusian Twist

s/s

12 V-Ups
s/s = superset (Back and forth)


Fri

10.13.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Front Squat (10 x 2)

B: Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

25 DU

15 Power Snatch (75/55)

10 Toe to bar

5 D-Ball Clean (100/70)

Rx+ – 95/75

150/100
D-Ball Clean = Full Clean!

Competition WOD

A: Hang muscle snatch (3 x 3 – moderate)

https://www.youtube.com/watch?v=lIFT5fq6Zoc

B: High-Hang Snatch (2 x 3 @ 75%)

C: Power clean + power jerk (2 x 3 @ 75%)

Focus on good catch position and good dip/drive position

D: Snatch Pull (95/100/105/85% x 3)

Accessory Work

A: Metcon (AMRAP – Rounds)

EMOM 12

Odd – 15 kip HSPU

Even – 5/3 MU


Thurs

10.12.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Time)

5 Rounds

@70% effort

6 Tire Flips

(Back and forth)

15 Cal Row

15 empty BB

Overhead Press

200m Jog


weds

10.11.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Time)

Buy in 400m Run

4 Rounds for time:

10 Hang Power Clean (135/95)

20sec L-Sit (accumulate if not unbrkn)

20 KB walking lunges (35’s/26’s)

20 sec Handstand Hold

20 Wall Balls (20/14)

Buy out 400m Run
L-Sit: parallets/box/plates

handstand hold:

scale-bottom of pushup/plank

Competition WOD

A: Metcon (Time)

100 burpees for time

B: Metcon (AMRAP – Rounds)

EMOM 20

Odd – 5-8 strict HSPU

Even – 20 wallball 25/16

C: Metcon (Time)

150 cal AB

or

225 cal AD

Accessory Work

D: Metcon (No Measure)

3 sets of

6 weighted ring pullup

6 weighted dips

60s ring plank hold

Rest as needed for good reps


Tues

10.10.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

10min EMOM

Midline &

Conditioning:

even: 15/12 Cal Row/bike Sprint

Odd: 20sec Hollow Rocks

B: Metcon (Time)

5 Rounds for time:

3 Press (#115/#75)

6 Push Press

9 Push Jerk

12 Back Squat

Competition WOD

B: Metcon (Time)

As a mixed pair, complete the following for time

120 DUs – each – relay

120 C2B pull ups – total – sets of 15

120 hang power snatch – total – 95/65

120 DUs -each – relay

15 min cap

A: Metcon (No Measure)

4 rounds at 70%

15 double DB bent over rows

10 jump squats

5 muscle snatch BB

C: Snatch Grip Deadlift (3 x 3 @ 62X2 – 100% of snatch)

2s hold at high hang

2s hold at above knee

2s hold at below knee


Mon

10.09.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

3 sets of

3 tall box jumps

10 banded good mornings

10 RDL w/empty bar

B: Deadlift (10 x 2 , 70% and build)

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 of

10m OH plate walking lunge 45/25

10 burpees to plate

10 alt pistols (5/side)

Competition WOD

A: Behind the Neck Press (5-4-3 – build – quick sets)

Press from back rack.

B: Clean and Jerk (Reps as follows)

70/75/80/85/90% x 1

Repeat

C: Back Squat (3 x 6 @ 80%)

D: Metcon (Time)

Do this in the am if possible, if not then finisher

1000m row

50 power snatch 75/55

25 Russian swings 70/53

25 HSPU

25 Russian swings

50 S2OH 95/65

1000m row

20 min cap – be quick

Accessory Work

A: Metcon (No Measure)

3 sets of

10 x weighted back ext.- add from last time

10 x Strict TTB

30s weighted Pike stretch


Oly

10.08.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

A: Sots press (5×2)

https://www.youtube.com/watch?v=nw9k086aXLk
*Focus is on mobility and form.

*Get comfortable in bottom position.

*may add weight each set if perform correctly.

B: Snatch complex (5 Sets)

Snatch complex @ 55%

complete 5 sets of:

1 Snatch grip High pull + 1 Snatch

C: Metcon (3 Rounds for reps)

Snatch

12min EMOM

perform 3 rounds of

Min1 – 3 reps @75%

Min2 – 2 reps @80%

Min3 – 1 rep @85%

Min4 – Rest
*Count reps as complete if performed at exact percentage.

D: Pause Snatch DL (5×2)

Pause Snatch DL

5×2 @95%
*2 sec pause just below knee

*Use straps if you have them


Sat

10.07.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Bench Press (3 Sets (8min CAP))

3 sets of max reps:

Bench Press (135/85)

Chin ups

B: Metcon (AMRAP – Rounds and Reps)

Partner WOD

10 min AMRAP

15/12 cal row

8 burpee over erg

8 box jumps 24/20

Athlete 1 completes one round, then athlete 2 goes

C: Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

8 Wall Ball 30/20

12 V-up/ Sit Up

16 Russian swings 70/53
Only one athlete moving at a time. Once athlete 1 completes the round, athlete 2 can perform the round.


Fri

10.06.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: 3 Rep Back Squat (3 rep)

15 minutes:

Build to a heavy

3 Rep Back Squat

B: Metcon (5 Rounds for time)

5 Rounds each for time:

D-Ball Sprint Carry 20m 100/70

(Down and back)

10 KB Thruster 53/35

Rest 2 mins

Competition WOD

A: Tall snatch (3 x 3 )

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

B: Snatch (Build to a heavy in 15 min)

C: Clean and Jerk (Build to a heavy in 15 min)

D: Front Squat (Build to a heavy in 15 min)

E: Chest-To-Bar Pull-ups (EMOM 6 x 10 – UB)

Accessory Work

A: Metcon (No Measure)

3 sets of

1 leg KB DL x 8 – heavy

Back ext x 12 weighted

Max rep HSPU strict


Active Recovery

10.05.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

25min AMRAP

@70% effort

30 cals on Bike

.25mi Run on treadmill

1-Arm KB OH carry 100m
*Choose a weight you can carry

50m then switch arms and walk

50m back.


Wed

10.04.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

A: October monthly challenge (Time)

200m OH double KB carry

For time

53/35

B: Skill Work: T2B

7min EMOM

10 T2B

*Unbroken

*Efficiency/form

C: Metcon (Time)

4 Rounds for Time:

Row 500 meters

Rest 1 minute

Run 400 meters

Rest 1 minute


Tues

10.03.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Skill Work

Main WOD

A: Skills Practice: Double Unders (15-20 reps at each.)

1) Single unders

2) Power Jump

3) Single/single/power

4) single/single/double

5) double unders

B: Metcon (AMRAP – Rounds)

20min AMRAP

Barbell Complex

DL/Clean/FS/Jerk

#185/125
*Full Clean!

*Must be unbroken to

complete round.

*Goal range is 20-25

Rounds.

*if you get 30+ rounds,

go heavier next time.

Competition WOD

A: Metcon (No Measure)

3 sets of

8 x 1 arm KB press

16 alt lunges w/ KB

4 x tall box jumps / step down

B: Metcon (3 Rounds for time)

3 sets each for times of

8 hang power cleans 185/125

10m front rack lunge

8 burpee over bar

10m front rack lunge

8 strict HSPU

Rest 5 min

C: Muscle-ups (Emom 6 x 5/3 UB )

D: Back Squat (3 x 6 @ 80%)

Accessory Work

A: Metcon (Weight)

Weighted back ext x 10

1 arm DB bench press x 10

1 arm DB row x 10

3 sets


Mon

10.02.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

A: 3 Rep Push Press

15 minutes:

Build to a heavy

3 Rep Push Press

B: Metcon (AMRAP – Reps)

4 Rounds for Max Reps:

1 minute burpees to 6″ target

(or touch pull-up bar)

1 minute box jumps (24/20)

1 minute push ups

Rest 1 minute

Competition WOD

A: Metcon (Weight)

No contact muscle snatch

3 x 3 – moderate

B: Snatch (Every 90s for 15 min – build to max)

C: Metcon (Weight)

Every 90s for 15 min

1 x clean

1 x front squat

2 x split jerk

D: Metcon (Time)

5 rounds for time

10 thrusters 135/95

10 C2 B pull ups

20 cal row

Accessory Work

A: Metcon (No Measure)

4 sets of

12 GHRs

12 weighted sit ups

12 DB ext rotatation on knee

12 Cuban press BB


Oly

10.01.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

A: Muscle Clean (5×2)

*No rebend of lower body.

B: Power Clean (6×1)

Power Clean w/

2sec Pause at knee

*Start at 50% or 1RM PCL

*Build each set

*Focus is on position

C: Metcon (Weight)

12min EMOM

Power Clean + Power Jerk
*Build over the 12mins

D: Metcon (Weight)

Acc.

3 Rounds

10 DB RDL’s

s/s

3 Box Jumps w/ step down
s/s = superset


Sat

09.30.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

A1: September Monthly Challenge (Time)

800 meter run

10 C/J @ 155/105

A: Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
20min Cap

B: Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″


Fri

09.29.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

A: Metcon (Weight)

7min EMOM

Clean and Jerk
*(Start at 50-60%)

*Build each set

B: Metcon (Time)

Buy in 50 DU

3 Rounds for time:

10 Bar Facing Burpees

6 Clean & Jerk (50% of 1RM)

5 Rope Climbs

20 KB Russian Swings 53/35

Buy Out 50 Sit-ups

Rx+

squat clean thruster

rope climb legless

KB Swing Russian 70/53

Competition WOD

A: Power Snatch (70% x 3,75% x 3, repeat)

B: Hang muscle clean (3 x 3 @ moderate)

Hang muscle clean

C: Metcon (Weight)

High hang clean + power jerk

70% x 3 , 75% x 1

D: Clean Pull (Reps as follows)

90% x 3 , 95% x 3 , 100% x 3 , 85% x 3

E: Metcon (5 Rounds for time)

5 sets each for times

25/20 cal bike

10 C2B UB

10 hspu As many strict

Rest 4 min

Accessory Work

A: Metcon (No Measure)

3 sets of

15 x back ext

15 x V up w/ 2s hold

30s weighted plank


Thurs

09.28.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

A: Metcon (AMRAP – Reps)

OTM 20mins

@70% effort

Minute 1: Row x 10-15 Cals

Minute 2: Burpee x 10-15

Minute 3: Air Squat x 10-15

Minute 4: Hollow Rock x 10-20
*5 Rounds of each

*Row/Burpee should

not be longer than 40-45sec

*Air squats/Hollow Rocks

no longer than 30sec

*SCALE to finish in these

time zones.

SCORE = Row+Burpee+Airsquat


Weds

09.27.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

B: 1k row -cooldown @ 70% (No Measure)

Competition WOD

AA: Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
Morning session

A: Metcon (No Measure)

3 sets of

5 x bottoms up KB press

5 x Goblet squat

5 x split jerk w/bar

B: Clean and Jerk (80/85/90% x 1 ; repeat)

C: Snatch (70/75/80/85% X 1 ; repeat)

D: Front Squat (3 x 6 @ 73%)

Accessory Work

A: Metcon (No Measure)

3 sets of

10 weighted back ext

15 weighted sit ups

30s weighted Pike stretch


Tues

09.26.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

A: Metcon (Weight)

5min EMOM

Power Snatch
*mod weight

*Focus is on form

*Build in small

increments

B: Metcon (AMRAP – Reps)

20min EMOM Ladder

Even: 2 Power Snatch (115/75)

Odd: 25 DU/40singles

*Add 1 PSN every round

*DU’s stay the same

Rx+ 135/95
Score = Total reps

2 single unders = 1 DU

Competition WOD

A: Metcon (Time)

21-15-9 of

Synchro burpee over bar

Synchro OH squat – 95/65

Synchro C2B pull up

MF – MF

!st pair split time

2nd pair over all time


Mon

09.25.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Warm-up (No Measure)

Unilateral work:

3 Rounds

1-Leg Box Jump/plate

4each leg

KB Cossack Squats

8each leg

Lateral Skater Hops

5each leg for distance
*Lateral jumping from

one leg and landing on

the other. Stick the

landing (2 sec pause)

B: Metcon (AMRAP – Rounds and Reps)

15min AMRAP

2 Strict MU or 6 strict pullups

Shuttle Sprint (40m)

LOB Down and back x 2

(4 points of contact)

10 Jumping Lunges

15 Toe to bars
*LOB = Length of Box

Competition WOD

A: Hang muscle clean (3 x 3 – moderate)

Hang muscle clean

B: Power clean + power jerk (70% x 2 , 75% x 2 , 80% x 1)

Focus on good catch position and good dip/drive position

C: Hang Clean (High hang )

70% x 2 – drop n go

75% x 2

Repeat

D: Metcon (Time)

100 cal bike

1 mile run – treadmill

For time

Accessory Work

A: Metcon (No Measure)

3 sets of

15 back ext w/ plate

30s weighted plank

20 Russian twists w/medball


Oly

09.24.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Warm-up

A: Warm-up (No Measure)

2 Round w/ empty BB:

5 High Pulls

4 Muscle Snatch

3 OHS

2 Hang Power Snatch

1 Snatch

*set bar down/rest

B: Metcon (Weight)

10min EMOM

1 High Hang + 1 Hang Snatch
*Keep loads light

*Move with efficiency/speed

C: Snatch Grip High Pulls (6×1 )

*Start at mod/heavy and

build to 100-110% of 1RM

D: Power Snatch (Build )

15Mins to build up in weight.

Allow 60-90sec bet. each lift


Sat

09.23.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Warm-up

A: Warm-up (No Measure)

Activation:

2 Rounds

20sec Handstand hold

4 Box jump w/ step down

4 Candle sticks each leg

20 singles or DU

B1: Metcon (Time)

100 Pushups for time

B2: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Buy in

100 Push ups for time

*one running clock, two scores

*Check time when you complete 100th pushup.


Fri

09.22.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Warm-up

A: Warm-up (No Measure)

Activation:

3 Rounds

2 Broad jumps

15 sec Banded hip flexor stretch

8 KB Goblet pause squats (2sec in bottom)

B: Back Squat (5-3-3-2-1-1 )

20mins

Back Squat

5-3-3-2-1-1

75%/80%/85%/90%/Max/Max

*Build to a heavy 1RM for the

day.

C: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Competition WOD

A: Snatch Grip Press (BTN – 5-4-3 @ moderate)

Strict press from snatch grip width.

B: Metcon (Weight)

Snatch + Hang snatch

% of hang snatch

80% x 1

85% x 1

90% x 1

Repeat

C: Clean and Jerk (Reps as follows)

70% x 1

75% x 1

80% x 1

85% x 2

D: Back Squat (3 x 6 @ 78%)

Accessory Work

A: Metcon (4 Rounds for reps)

5 sets each for reps

2 min working

15/12 cal AB

Max MU

Rest 3 min


Thurs

09.21.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (AMRAP – Rounds and Reps)

24min AMRAP

Working at 70%

Row 20 Cals

Bike 20 Cals

*Every 4 minute mark,

200m Jog. Pick up

where you left off.
Each Calorie = 1 rep