WODs


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


Sun

05.21.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Sots press

https://www.youtube.com/watch?v=nw9k086aXLk

B: Overhead Squat (3 x 3 , moderate heavy)

C: 3 position snatch (Every 90s for 15 min)

high hang

mid hang

floor

D: Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here


Sat

05.20.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (Time)

Ascending ladder

1 burpee

2 Russian swings

3 Goblet squats

Add 1 burpee each set

Add 2 swings

Add 3 squats

Round 2 is …

2 burpee

4 swings

6 squats

Round 3 is….

3 burpees

6 swings

9 squats

Go until you reach 10 burpees, 20 swings, 30 squats

Each round UB

Men – 53#

Ladies – 35#

B: Metcon (Time)

400m run

10 power cleans 115/75

10 front squats

10 jerks

3 rounds for time

Rx+ – 155/105


Fri

05.19.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

Accessory work is for EVERYONE….Squeeze it in if you can

A: Metcon (No Measure)

3 sets of

10 push ups

10 V-ups

6 min cap

B: Bench Press (Build to a max in 20 min)

C: Metcon (AMRAP – Reps)

AMRAP 12 of

400m run

Max rep UB bench press 135/95

Rx+ – 165/115

Competition WOD

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

B: Hang Clean (Build to a moderate/heavy in 15 min)

C: Metcon (Time)

For time

1000m row

15 deadlift 255/185

750m row

10 deadlift 315/225

500m row

5 deadlifts 365/255

Accessory Work

A: Metcon (Weight)

3 sets of

5 weighted ring pull ups

Rest 1 min

90s ring plank hold

Rest 1 min

10m walking OH lunge w/KBs

Rest 1 min


Thurs

05.18.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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A: Metcon (No Measure)

5 rounds at 65-70%

500m row

50 cal bike

B: Mobility and recovery (No Measure)

Band , ball, partner stretching


Wed

05.17.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

Competition WOD

A: Metcon (Time)

For time

500m row

10 D ball over – 100/70

400m row

8 D ball

300m row

6 D ball

200m row

4 D ball

100m row

2 D ball

Rx+ – 150/100

B: Metcon (AMRAP – Rounds and Reps)

3 rounds of “Cindy”

200m run

AMRAP 12

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

Comp class- mandatory

GPP- optional


Tues

05.16.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (No Measure)

3 sets with a light KB

12 alt lunges (6/leg)

6 Goblet squats

B: Back Squat (Build to a max in 20 min)

C: Metcon (Weight)

EMOM 10 of

3 TnG power clean/jerk

Start light – build

Competition WOD

A: Metcon (Weight)

Snatch drops

3 x 5 – light and fast
No dip/drive

Just drop under

B: Snatch (3 x 2 , 85%+)

C: Metcon (Time)

100 DUs

10 MU

50 wallball – 25/16

25 C2B pull ups

50 wallball

10 MU

100 DUs

Accessory Work

A: Metcon (No Measure)

3 sets of

1 arm KB press x 8

Rest 1 min

Horizontal ring row x 8

Rest 1 min


Mon

05.15.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: 1 leg kb dl (3 x 8/leg – light)

B: Deadlift (Build to a max in 20 min)

Reps as follows

5 x 60%

3 x 70%

2 x 80%

1 x 90%

1 x max

C: Metcon (AMRAP – Reps)

In 5 min

60/50 cal bike

Max rep power snatch

135/95

Score is reps

Competition WOD

A: Clean (Clusters 2.2.2 x 3)

Rest 10s bt singles

Rest 20s bt clusters

Rest 3 min bt sets

B: Split Jerk (3 x 2 , 85% +)

C: Metcon (Time)

3 rounds of

20 TTB

20 HSPU
Rest 6 min, then D

D: Metcon (Time)

21-15-9 of

OH squat 135/95

Burpee box jump 24/20

Accessory Work

A: Metcon (No Measure)

3 sets of

25 Supermans

Rest 1 min

10 Windmills/arm

Rest 1 min


Sun

05.14.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Go on the easy side today as we are maxing out BS, DL, and BP next week

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A: Clean/Jerk BB warm up (2 Xs through)

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 / Jerk complex (1 x 1)

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%+-
You can drop bar between movements

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


Sat

05.13.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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A: Metcon (Time)

3 rounds of

50 cal row

50 wall ball – 20/14

Rx+ – 25/16

B: Metcon (Time)

3 rounds of

15 deadlifts 115/75

15 S2OH

15 front squats

Rx+ – 155/105

Time cap – 18 min


Fri

05.12.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

B: Metcon (Weight)

3 sets of

15 bench press 50-60%

Rest 1 min

15 chin ups

Rest 1 min

Competition WOD

A: Snatch BB warm up ( 1 x 1)

Snatch high pull x 6

Hang Power snatch x 6

Snatch from below knee x 6

OH squat x 6

B: Snatch (3 x 2 @ 85% – 20 min)

C: Metcon (Time)

For time

12-9-6 of

Ring MU

Snatch 155/105

D: Front Squat (3 x 6 , add 10-15#)

Accessory Work

A: Weighted Pull-ups (3 x 5 , AHAP)

B: Toes-To-Bar (EMOM 10 x 10)


Thurs

05.11.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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A: Mobility and recovery (No Measure)

Band , ball, partner stretching

B: Metcon (No Measure)

Working at 70%

500m row

400m run

40 min


Wed

05.10.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Competition WOD

Main WOD

Working at 80-85%

Rest 5 min b/t WODs

A: Metcon (Time)

3 rounds of

400m run

5 squat clean thrusters 135/95

10 C2B pull ups

Rx+ – 600m run

165/115

Time cap – 15 min

B: Metcon (Time)

3 rounds of

60 cal bike/row

30 Push press 95/65

15 Burpee over box 24/20

Rx+ – 75 cal

115/75

30/24


Tues

05.09.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (Time)

5 rounds for time of

5 deadlift – 165/115

5 burpee over bar

SPRINT!!

B: Metcon (Time)

For time

21 KB swing – 53/35 – 3/4 high

21 Pullups

42 DUs

15 KB sw

15 pullups

30 DUs

9 KB sw

9 pullups

18 DUs

8 min cap

Rx+ – all UB sets

Competition WOD

A: Clean/Jerk BB warm up (2Xs)

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: Power Clean (5 x 2, 85%)

C: Metcon (Time)

21-15-9 of

Thrusters 115/75

Box jumps 24/20

D: Handstand Push-ups (Clusters 5.5.5 x 3 strict)

Pick a number you can complete all clusters with

Rest 20s / rest 3 min

Accessory Work

A: Metcon (Weight)

3 sets of

5 weighted ring pullups

Rest 1 min

5/leg Russian step up w/1 arm OH KB hold

Rest 2 min


Mon

05.08.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (No Measure)

3 sets not for time of

50-60 DUs

8-12 TTB

6 Tall box jumps

30-36″ +

10 min

B: Metcon (3 Rounds for time)

3 sets each for times of

25/20 cal AD

10 back squats 135/95

5 burpee box jumps 24/20

Rx+ – 165/115

30/24

Competition WOD

A: Snatch BB warm up (2Xs through)

Snatch high pull from hip x 6

Power snatch from knee x 6

OH squat x 6

Snatch from knee x 6

A: Power Snatch (5 x 2 , 85%)

B: Behind the Neck Press (3 x 5 , 60-65%)

Press from back rack.

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

5 deadlifts 225/155

1 legless rope climb 15/12′

D: Front Squat (3 x 8 , add 10#)

Accessory Work

A: Metcon (Weight)

3 sets each of

1 min plank weighted

From 2 boxes and belt/KB

Rest 1 min

10 ring push ups @ 31X1

Rest 2 min


Sun

05.07.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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A: Metcon (No Measure)

After a good warm up, complete the following

2Xs – 1 x w/empty bar

1 x w/VERY light weight

Power snatch from knee x 8

Overhead squat x 8

Good morning x 8

Back squat x 8

Deadlift x 8

B: Metcon (Weight)

Build to a moderate weight in 12-15 min

Power snatch + OH squat

2s pause at bottom of squat

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

D: Metcon (Weight)

For reps

Snatch – power/full

Starting at 135/95

Every 5 reps add 20#

Once you hit fail x 2 in a row you are done

Max rest between reps 1 min


Sat

05.06.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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A: Metcon (Time)

3 rounds of

400m run

20 push ups

15 pull ups

10 TTB

15 min cap

Rx+ – Ring dips – full ROM

C2B pull ups

B: Metcon (Time)

3 rounds of

100m Farmer carry – 53/35

20 Goblet squats

10 D ball overs – 100/70

15 min cap

Rx+ – 200m

70/53

150/100


Fri

05.05.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A1: Bench Press (3 x 5 , 70-75% Super set with A2)

Super set with A2

Rest 1 min / Rest 2 min

A2: Strict pull ups (3 x 8-12 , rest 2 min )

Maintain hollow position

B: Metcon (Time)

With a partner

Complete 4 rounds each of

300/250m row

8 burpees

2 rope climbs 15/12′

1 works / 1 rest

20 min cap

Competition WOD

A: Clean and Jerk (3 x 2 , 85%)

B: Metcon (Time)

5 rounds for time of

20 Russian KB swings 53/35

15 BF pull ups
Focus on quick transitions and all UB sets

C: Overhead Squat (3 x 3 , heavy as possible)

Accessory Work

A: Metcon (No Measure)

3 sets of

10 bridge up

5 Skin the Cats

1 min/side split stretch


Thurs

05.04.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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A: Metcon (No Measure)

Working at 70-75%

5 rounds of

50 cal bike

1 min plank

50 cal row

30 hollow rocks


Wed

05.03.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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May 2016 Challenge (Time)

May 2016 monthly challenge

Max time in bottom of

front squat with barbell

Men – 135#

Women – 95#

B: Kelly (Time)

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

Add 6/4 ring MU each round


Tues

05.02.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (No Measure)

3 sets not for time of

50 DUs

12 Goblet squat thrusters

6 min

B: Back Squat (5 x 2 , 85%+)

C: Metcon (Time)

21-15-9 of

Push press 115/75

Burpees

10 min cap

Rx+ – 155/105

Competition WOD

A: Metcon (No Measure)

Snatch high pulls x 5

Power snatch x 5 from knee

OH squat x 5

Snatch x 5

Empty bar x 2

B: Hang Snatch (5 x 2 , 80-85%)

C: Behind the Neck Press (3 x 3 , moderate – snatch grip)

Press from back rack.

D: Front Squat (3 x 8 , add 15-20# , 1 min rest)

E: Metcon (3 Rounds for time)

3 sets of

25/20 cal AD

15 HSPU

Sprint effort

Rest 3 min b/t

Accessory Work

AA: Metcon (No Measure)

3 x 1 min of Hollow rocks

Rest 2 min b/t

AB: Metcon (Weight)

3 sets of

Russian step up with KB in OH position x 8/leg

Rest 1 min

Weighted pull up x 5 , heavy

Rest 2 min


Mon

05.01.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Main WOD

A: Metcon (No Measure)

3 sets not for time of

20 banded Good Mornings

10 single leg KB DL – moderate – 10/leg

10 KB RDL from on top of box – moderate

B: Deadlift (3 x 2 ,85-90%)

C: Metcon (Time)

3 rounds for time of

500m row

15 front squats – floor – 135/95

10 C2B pull ups

Rx+ – 165/115

Bar MU

15 min cap

Competition WOD

A: Clean (3 x 3 @ 85% , drop n go )

B: Split Jerk (3 x 3 @ 80-85% – from a rack)

C: Metcon (3 Rounds for time)

3 sets each for times of

1 arm KB snatch from hang x 8 – heavy

16 Goblet squats

5/3 MU

Rest 3 min

Accessory Work

AA: 1 arm DB bench press (3 x 12/arm)

Alternating arms , keep non working arm in extended static hold

AB: Strict Toes-To-Bar (3 x 8-12)


Sun

04.30.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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A: Metcon (No Measure)

3 sets not for time of

5 tall box jumps – 36/30

5 wallball as high as possible

men- 12-14#

ladies – 8-10#

5 Sots press – empty bar

10 min

B: Metcon (Weight)

warm up the following complex for 5-6 min

1 x power snatch

3 x OH squat

1 x snatch

C: Metcon (Weight)

EMOM 15 of complex

Start light and build over sets

D: Front Squat (3 x 8 , 65-68%)


Sat

04.29.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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A: Metcon (Time)

5 rounds of

12 burpees

9 TTB

6 power cleans 155/105

Rx+ – 185/135 – TTB UB

B: Metcon (Weight)

200m D ball carry – heavy

150/100/70/50

C: Metcon (Time)

3 rounds of

5 squat clean thrusters 135/95

5 strict HSPU

5 MU – Ring

Sub bar MU for Rings or 2:1 pull ups

Rx+ – 165/115

Strict MU


Fri

04.28.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Main WOD

Skill Work

SA: Push Jerk (5-6 min drill)

A1: Bench Press (5 x 5 , 75% +)

A2: Strict Press (5 x 5 , moderate)

Super set with A1

Rest 1 min

Rest 2 – 3 min

B: Metcon (Time)

For time

50 wall ball – 20/14

30 pull ups

10 power snatch 135/95

30 pull ups

50 wall ball

15 min cap – scale to finish

Rx+ – 25/16

Strict pull up

155/110

Competition WOD

A1: Snatch (Build to a max)

A2: Clean and Jerk (Build to a max)

Pick one, either snatch OR

C/J

B: Metcon (Time)

For time

100 cal AD

75 wallball

50 KB swing 3/4 – 70/53

25 HSPU

50 KB swing

75 wallball

100 cal row

C: Front Squat (3 x 8 , 65-70%)

Accessory Work

AA: Metcon (Weight)

3 sets of

1 arm DB row x 8/arm – heavy

Rest 1 min

1 arm DB push press x 8

Rest 1 min

AB: Metcon (AMRAP – Rounds)

3 x 20 alt OH lunges

Snatch grip barbell

95/65


Thurs

04.27.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Wed

04.26.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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A: Metcon (AMRAP – Rounds)

Working at 80% effort (yellow)

800m run

20 V -ups

20 Ring rows – feet elevated

20 DB push press (10/arm)

3 rounds

B: Deadlift (3 x 3 , 85%)


Tues

04.25.2017 | Comments ( 0 )


Beaverton Strength and Conditioning – CrossFit

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Main WOD

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

B: Power Clean (EMOM 10 x 3 reps @ 60-70%)

Touch and Go or Drop and Go

C: Metcon (3 Rounds for time)

3 sets each for times of

25/20 cal bike

24 KB swing – full- 53/35

12 TTB

Rest 3 min

Sprint sets – high yellow/red

Competition WOD

A: Clean and Jerk (Build to a max in 20 min)

B: RDL (3 x 8 , heavy)

Romanian Deadlift

C: Metcon (AMRAP – Rounds)

EMOM 20

Odd- 20/15 cal row

Even- 10 HSPU
Scale as needed to finish each set in 45-50s

D: Muscle-ups (12-15 min practice)

Clusters

X.X.X x 3

Rest 30s / rest 3 min


Mon

04.24.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Main WOD

A1: Back Squat (3 x 3 , 80%+)

Super set with A2 – BSS

Rest 30s after squats, then do split squats

A2: Bulgarian Split Squats (3 x 5/leg @ 30/20# DBs)

C: Metcon (AMRAP – Rounds)

Every 90s for 15 min

1 round of “Cindy”

5 pull up/10 pushups/15 squats

Rx+ – strict pull ups

Ring push ups

Goblet squats 35/26

Competition WOD

A: Snatch (Build to a max in 20 min)

B: Single Arm Kb OH Press (3 x 8/arm – heavy)

C: Front Squat (3 x 8 – moderate – 65% ish)

Super set with 3 x 8/leg BSS

barbell in OH position

D: Chest-To-Bar Pull-ups (Clusters BF 5.5.5 x 4 , rest 15s / rest 2 min -)

Accessory Work

AA: Strict Toes-To-Bar (3 x 8-12)


Sun

04.23.2017 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

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Olympic lifting

A: Front Squat (5-3-1 , AHAP each set , rest 2-3 min b/t)

B: Clean (Complex as follows)

Build to a heavy Hang clean + Clean in 20 min

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