Work, Play, Compete, or Live Forever

  • Blog
  • October 26, 2023

If you are thinking about trying out a new training routine it’s important for you to consider your goals versus the goals of the program. Most folks who participate in CrossFit and other HIIT styles of training may not know or understand the different styles of training available and who they might be best for. …

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Eat to Thrive, Not Survive

There are a lot of areas in life where “good enough” can be the goal. Ultimately you have a finite amount of time on this planet and if a task is not important to you then you want to outsource it or put in the minimum effective dose of effort so you can move on …

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Stop Doing It For The ‘Gram

More and more often these days we encounter folks living life through the lens of their smartphone. Ever since becoming a social influencer turned into a real career it has become increasingly difficult to know what is real and what is staged. Not only that, but how often are you interrupting your own life in …

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Wednesday

  • WOD
  • June 11, 2019

Beaverton Strength and Conditioning – CrossFit Main WOD A: The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

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Monday

  • WOD
  • June 9, 2019

Beaverton Strength and Conditioning – CrossFit Main WOD A: Back Squat (10.10.10 x 3 ) *Perform sets @50% +/- *Rest 30sec between clusters. *rest 2-3mins b/t sets B: Metcon (4 Rounds for time) Sprint Sets! 7 Heavy Wall Balls 30/20 5 Burpee Box Jump Overs 24/20 15/12 Cals on Bike *Perfrom a round every 4 …

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Olympic Lifting

  • WOD
  • June 8, 2019

Beaverton Strength and Conditioning – CrossFit Olympic lifting A: Tall snatch (5×2) https://www.youtube.com/watch?v=dCiugtIWFrUKeep loads light to perform the movements correctly. B: Snatch (5×2 w/ 2 sec pause below knee, 2 sec pause in bot.) *Begin at 50-60% and build. C: Power Snatch (5×1 ) *Begin at 50-60% and build over sets. Acc.: Metcon (Weight) 3 …

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Saturday Burn

  • WOD
  • June 7, 2019

Beaverton Strength and Conditioning – Bulldog Burn Metcon (No Measure) AMRAP -Follow the Leader- 10 Alt. DB Snatch 6 Burpees 10 SA DB Push Press 5/Side 10 Box Jumps

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Saturday

  • WOD
  • June 7, 2019

Beaverton Strength and Conditioning – CrossFit Main WOD A: Metcon (8 Rounds for reps) Alt. EMOM 8 Odd: 5 Muscle Ups Even: 5 Thursters 135/95 B: Metcon (Time) Partner “Kelly” 5 Rounds for time with a partner: 400m Run 30 Box Jumps 24/20 30 Wall Balls 20/14 Rx+ Box 30/24 WB 25/16*Run together, divide reps …

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Friday

  • WOD
  • June 6, 2019

Beaverton Strength and Conditioning – CrossFit Main WOD A: Metcon (4 Rounds for time) Energy system training: Every 3 minutes for 4 Rounds: 15/12 Cals on Bike at 100% effort Rx+ 18/15 Cals on bike B: Metcon (Time) 12-10-8-6-4 DB Hang Clean Thruster 50’s/35’s C2B Pullups *After each round 25 Double Unders

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Flex Friday

  • WOD
  • June 6, 2019

Beaverton Strength and Conditioning – Bulldog Burn A/B: Metcon (No Measure) 6/side Bulgarian Split Squats 6-12 Chin ups 12/side Tricep Kickbacks 100m Run @ 75% A/B: Metcon (No Measure) 20/15 Cals Bike @ 80% 8 Double KB or BB Deadlift 8 Ab Wheel/BB Rollouts C: Metcon (No Measure) 5 Rounds Superset 5-8 Close Grip DB …

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