WODs


Monday

05.27.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

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


Sunday Burn

05.26.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

A/B/C: Metcon (No Measure)

5 Rounds on Bike

60 sec Green

45 sec Yellow

15 sec Max Effort

A/B/C: Metcon (No Measure)

EMOM 10

-Alternate movements each minute-

1. 20 Cals Run/15 Walk Tread

2. 14 Alt. DB Snatch
-Athletes can start on Tread or DB Snatch

A/B/C: Metcon (No Measure)

AMRAP 10

400/350m Row

6 Lateral Erg Hops

8 KB SDHP

10 Erg Pike-ups
-Can sub Erg knee tucks for pike-ups.


Olympic Lifting

05.26.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Metcon (Weight)

Snatch High Pull + Snatch

4 x (1+1)
*Keep loads light for this complex.

B: Metcon (Weight)

Take 12 minutes to build in the following complex:

Hang Snatch + Snatch + Snatch
*Does not have to be TnG. Get a quality setup for each.

C: Metcon (Weight)

Snatch Grip DL w/ 2 sec pause below knee.

5×2
*Begin at finishing weight of complex B and build each set

Acc: Metcon (Weight)

4 Sets

10 1/2 kneeling Front Rack Hold + 1-arm OH Press (5/side)

10 Pendlay Row

5 Box jump 34/26


Partner Saturday

05.25.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

View Public Whiteboard

Treadmill

Metcon (No Measure)

AMRAP 10

Both partners working at a time.

P1:

Bike for Cals @ 80% effort

P2:

4 D Balls Over Shoulder

100m D Ball Carry
P2 is pace setter.

Bike

Metcon (No Measure)

AMRAP 10

One person working at a time.

P1:

15 Cals Run/10 Walk Tread

10 Alt. MB Lunges w/Twist

5 MB Burpees

P2:

Recover while P1 works and then switch.

Floor

Metcon (No Measure)

AMRAP 10

250/200m Row

15 DB Thruster

10 Pull-up/15 Ring Row
Follow the leader style. P1 completes row, then P2 completes row while P1 rests.


Saturday

05.25.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Time)

21-15-9

Cals on Bike

Thruster 95/65

Burpee over bar

B: Metcon (Time)

21-15-9

DL 255/185

12-9-6

Ring Muscle up
*2:1 Pull/Push

C: Metcon (Time)

Finisher:

800m D-Ball Carry 100/70


Flex Friday

05.24.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

A/B: Metcon (No Measure)

EMOM 10

1. 40 sec Tread @ 80%

2. 8 Arnold Press + 8 Bicep Curls (seated)

A/B: Metcon (No Measure)

AMRAP 10

60 sec Bike @ 80%

5 Plate Chest Press

10 Plate Front Raises

20 Band Tricep Pressdowns

C: Metcon (No Measure)

4 – 5 Rounds

16 KB Sumo Squat

8 DB Bench

8 BB Pendlay Row
– Elevate feet on bumper plates to increase ROM on Sumo Squats.

-Rest as necessary between movements. Can pair up and share equipment.

-Weight should be challenging


Friday

05.24.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Hang Clean (10min to build to a heavy )

B: Metcon (Time)

For Time:

800m Run

60 Wall Balls 20/14

40 Box Jump Over 24/20

20 D-Ball Squat 100/70

400m Run

30 HSPU

20 D-Ball Over 100/70

10 Clean 155/105

*Time cap 20 minutes
Rx+

WB 25/16

HSPU – Strict

Accessory Work

A: Metcon (Weight)

10 x 3

Bench press

Pull up

Dip

BSS / side

Build over sets on all moves


Thursday Burn

05.23.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

A/B/C: Metcon (No Measure)

AMRAP 10

60 sec Row @ 80%

6/Side Lateral Lunge to Rev Lunge Combo

3 Wall Walks
-Use KB if you want to weight the lunges

A/B/C: Metcon (No Measure)

4 Rounds

30 Cal Run/20 Walk Tread

5 Devil’s Press

Rest 1 min between rounds

A/B/C: Metcon (No Measure)

EMOM 10

Alternate movements each minute.

1. 12-14 Box Jumps

2. 14-16 MB Slams
Scale to have at least 30sec rest each round.


Active Recovery

05.23.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

Perform work at no greater than 70% max HR.

AMRAP 26

100m Farmers Carry KB/DB

Empty BB complex:

3 DL

3 Hang Clean

3 Front Squat

3 Press

3 Push Press

3 Push Jerk

3 Back Squat

3 OHS

26 Cal Row/Bike/Ski

*athletes choice
*Post WOD mobility 5 minutes (minimum)


Wednesday Burn

05.22.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

A/B: Metcon (No Measure)

AMRAP 11

4-8 Strict Pulll-ups

8 DB Push-ups

8 DB Bent-Over Rows

12 Air Squats

12 Plate Sit-ups

A/B: Metcon (No Measure)

4 Rounds

Every 3 minutes

8 KB SDHP

8 Russian Swings

25/20 Cals Bike
-Scale calories as necessary to allow 90sec rest.

C: Metcon (No Measure)

3-4 Rounds

20-25 Band Pull Aparts

6/side Half Kneel KB Crossover

8/side Pulse Lunge

– Rest as necessary between movements.
Can use DB or KB to weight lunges.


Wednesday

05.22.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

EMOM 10 (Alt)

Odd: 6 back squat

Even: 3 cleans @ 60%

*Bar loaded at 60% of 1RM Front Squat for both lifts.

B: Metcon (Time)

5 Rounds for time:

500m Row or 35/25 Cal Bike

15 Pullup

10 Box Jump 24/20

5 Push Jerk 135/95

Rx+

Box Jumps 30/24

Push Jerk 165/115

Accessory Work

A: Metcon (No Measure)

4-5 sets of

Back ext x 12 – 1s hold at top

30 – 45s hold chin over bar – palm in

1 min plank – weighted

Extra work

A: Snatch 21s (5 x 3 ; 6 x 1)

Start cycle at 40% max

Add 5# / set

No cycling bar-all singles

Focus on speed and form


Tuesday

05.21.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds)

3 sets NOT for time

10-20m HS walk (hold x 20s)

1-2 rope climbs – legless 15′

30-50 DUs

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

15/12 cal row or bike

12 T2B

6 Burpee Bar Muscle up

Rx+

Assault Bike

T2B UB


Track and Burn

05.21.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Track Work

A: Metcon (Time)

400m run @ 70% – warm up

Rest 2 min

2 mile run @ 85%

Rest 4 min

1 mile run @ 85%

Rest 4 min

800m run @ 85%

Burn class

A: Metcon (No Measure)

Tabata

8 Rounds Each Station

20 sec work/10 sec rest

2 min rest between stations

1. Tread

2. Alt. Side V-up

3. Bike

4. SA DB Push Press (switch arm each round)

5. Row

B: Metcon (No Measure)

3 Rounds

10-12 Alt. Hammer Curl

8 I, Y, T


11 YEAR ANNIVERSARY EVENT

05.21.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Holiday WOD

10 YEARS OF BLOOD SWEAT & TEARS ANNIVERSARY EVENT

Metcon

10 YEARS WOD 1A – LANES (Time)

100 PULL-UPS

80 1 ARM DB LUNGES

60 DB FRONT SQUATS

40 DB PUSH PRESS

20 MAN-MAKERS

10 YEARS WOD 1B – RUN (Time)

2 MILE RUN FOR TIME (SWITCHING ATHLETES EVERY 30 SECONDS)

10 YEAR WOD 2A – DT PAIR 1 (Time)

5 ROUNDS FOR TIME:

12 DEADLIFTS

9 HANG POWER CLEAN

6 SHOULDER TO OVERHEAD

10 YEAR WOD 2B – DT PAIR 2 (Time)

12 DEADLIFTS

9 HANG POWER CLEANS

6 SHOULDER TO OVERHEAD

10 YEAR WOD 2C – DT PAIR 3 (Time)

12 DEADLIFTS

9 HANG POWER CLEANS

6 SHOULDER TO OVERHEAD

10 YEAR WOD 2D – DT TOTAL TIME (Time)

TIME WHEN ALL THREE PAIRS ARE COMPLETE

10 YEAR WOD 2E – BOX OVERS (Time)

200 WEIGHTED BOX OVERS FOR TIME

10 YEAR WOD 3 – SPRINTS (Time)

BIKE FOR CALS

20 SYNCHRONIZED WB

10 BURPESS

(Teams will make pairs and each pair will run thru the above twice)

10 YEAR WOD 4A – 1ST LANE TO FINISH (Time)

15 BAR MUSCLE UP

10M HS WALK

45 THRUSTERS

15 HSPU

10M HS WALK

45 D-BALL OVERS

15 ROPE CLIMBS

10M HS WALK

45 THRUSTERS

10 YEAR WOD 4B – TOTAL TIME BOTH LANES FINISHED (Time)

15 BAR MUSCLE UPS

10M HS WALK

45 THRUSTERS

15 HSPU

10M HS WALK

45 D-BALL OVERS

15 ROPE CLIMBS

10M HS WALK

45 THRUSTERS


Monday Burn

05.20.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

A/B/C: Metcon (No Measure)

AMRAP 9

35/30 Cals Bike

-then-

3 Rounds

10 Alt. DB Snatch

12 Goblet Squats

24 Single/Double Under

-then-

Bike for Cals in remaining time.

A/B/C: Metcon (No Measure)

EMOM 9

-Alternate Movements-

1. 30sec Tread @ 85%+

2. 14 Double KB Deadlift

3. 12 Side Hip Raises/side

A/B/C: Metcon (No Measure)

AMRAP 9

8 Burpee

12 Suspension Strap Reverse Fly

16 Suspension Strap Alt. SL Squats

D: Metcon (No Measure)

2-3 Rounds

10 Point Plank


Monday

05.20.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Deadlift (Waves: 4-2-4-2-4-2)

4’s: Stay at 60% each set.

2’s: Begin at 70% and build over sets.

B: Metcon (Time)

4 Rounds for time:

400m Run

10 Power snatch

10 OHS

75-95-115-135

Rx+

All sets unbroken

Last snatch into OH squats

Accessory Work

A: Metcon (No Measure)

10 x 3

Weighted strict pull up

Weighted dip

1 leg RDL / side – heavy


Sunday Burn

05.19.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

A/B: Metcon (No Measure)

On an 11 minute clock:

Buy In:

100 Double Under/Single Under

Then AMRAP in remaining time:

15 MB Slam

20 MB Russian Twists

25/20 Cals Bike

A/B: Metcon (No Measure)

On an 11 minute clock:

Buy In:

50/40 Cal Row

Then AMRAP in remaining time:

16 Russian KB Swings

14 Alt. Reverse Lunges

12 Ab Mat Sit-ups

C: Metcon (No Measure)

With a partner:

8 min. Max Meters

Partner not working holds plate overhead.


Olympic lifting

05.19.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Metcon (Weight)

4 x (1+1+1)

Muscle clean + Front Squat + Push Press
*Keep loads light/mod and move efficiently.

B: Metcon (Weight)

Clean from the hang above the knee + power jerk: (85%/1+1))x3

C: Metcon (Weight)

Clean pull: (105%/3)x3

Acc: Metcon (Weight)

4 sets

6-8 GHR on GHD

10 double KB front rack 1 1/4 squats

15 V-Ups
MOD’s:

Banded Nordic Curls:

https://www.youtube.com/watch?v=yTreYNzCW5w

1 1/4 squats:

https://www.youtube.com/watch?v=wbo39M1IGOg


Saturday

05.18.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Time)

Buy in

1000m row/run

Then

5 rounds of

30 wallball – 20/14

15 box jump/step down – 24/20

5 MU – ring or bar

Cash out

100 cal bike

Rx+ – WB 25/16

Box 30/24

Time cap – 32 min


Sat B

05.18.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

A: Metcon (Time)

As a 2 person team

Complete the following

P1 – Row for distance

P2 – 6 Devils press + 12 DB push ups – feet up for intensity

Floor work is pace setter – rotate when done

Goal – Men – 2500m

Ladies – 2000m

12 min cap

B: Metcon (Time)

As a 2 person team

P1 – Bike for cals

P2 – 12 wallball + 6 pull up/row

Use a heavy WB – push yourself

Floor work is pace setter

Goal – Men – 200 cal

Ladies – 150 cal

12 min cap

C: Metcon (AMRAP – Rounds)

All together

“Death by”….

Burpee + D ball over – 100/70

Min 1 – 1/1

Min 2 – 2/2

etc until fail


Friday

05.17.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

EMOM 10

Clean and Jerk
*Begin @50% and build.

B: Metcon (Time)

4 Rounds for time:

400m Run

10 Cleans 135/95

Rx+ – 165/115

Accessory Work

A: Metcon (No Measure)

4-5 sets

Incline DB bench x 5 – heavy

BB curls x 5 – heavy

Reverse lunge x 5/side – BB on back – heavyish


Thurs B

05.16.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

A: Metcon (AMRAP – Rounds)

EMOM 12

Odd – 40s row sprint

Even – 15 G2OH w/plate

B: Metcon (AMRAP – Rounds)

AMRAP 12

20/16 cal bike @ 80%

4/side – 1 arm DB thrusters

8 sit ups w/DB

Add 1 thruster and 2 sit ups each set

C: Metcon (No Measure)

3 sets of

1 min anti-rotation squat hold -keep back flat and chest up

Banded face pulls w/1s hold x 8-12

Banded good mornings x 8-12


Wednesday

05.15.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (4 Rounds for time)

4 Rounds each for time

5 DL 255/175

7 Dips

15/12 Cals on bike

*Begin a round every 4 minutes.

Rx+

DL 275/185

Ring Dips

Assault Bike

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

Cindy

5 Pullup

10 Pushup

15 Air Squat
*Focus is on quality of movement and full range of motion.


Wed B

05.15.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

A: Metcon (AMRAP – Rounds)

AMRAP 12

20s bike @ 75%

20s bike @ 85%

10m walking lunges (carry DB for intensity)

10 DB floor press

10m walking lunge back

Add 1 row/side each set

B: Metcon (AMRAP – Rounds)

AMRAP 12

Ascending ladder 1-……

1 DB squat clean thruster

1 box jump over / step over

1 Archer ring row/side

C: Metcon (No Measure)

4 sets of

Banded tricep push down x 24

(turn hands out at bottom for maximum pump)

Standing BB curl x 12

DB bench press x 12

Super set all 3 moves, then rest 2 min


Track and Burn

05.14.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Track Work

A: Metcon (No Measure)

400m run @ 75% – warm up

Rest 2 min

1.5 mile run @ 85% – to light at 173rd and back

Rest 4-5 min

1 mile run @ 85%

Rest 3-4 min

800m run @ 85%

Jump in on finisher if time allows

Burn class

A: Metcon (AMRAP – Rounds)

All sets to be performed at 85% – hard pace

Remember you have rest after each block

AMRAP 5

5 air squats

5 jump squats

5/side renegade rows

5 medball sit up

5 min rest then

AMRAP 5

5 ring rows

5 CGPU

5 V up

5 D ball over – moderate

5 min rest then

EMOM 5

15/12 cal bike – 18/15 for advanced

5 min rest then

AMRAP 5

5 DB box step over – moderate/heavy

5 TTB/knee tucks


Tuesday

05.14.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Time)

With a partner complete the following for time:

A) 200/150 Cals on Row

B) 200/150 Cals on Bike
A)every minute both athletes perform 5 HSPU

B)every minute both athletes perform 5 T2B

*Begin WOD at (0:00) with 5 HSPU or T2B.

Accessory Work

B: Metcon (No Measure)

1/2 kneel KB crossover x 8

1 arm KB sit up x 8/ side

1 arm OH squat x 8

3-4 sets


Mon B

05.13.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

A: Metcon (AMRAP – Rounds)

Every 3 min for 15 min

12 wallball – heavy

6 burpees

15/12 cal bike sprint

90%+ effort all sets

B: Metcon (AMRAP – Rounds)

AMRAP 15

30s row @ 75% -moderate

30s row @ 85% – hard

8 DB deadlift

8 DB hang power clean

8 DB front squat

8 DB push press

C: Metcon (Time)

50-40-30-20-10

Crunches – shoulders off deck

25-20-15-10-5

Push ups – feet up for intensity

Alternate moves


Monday

05.13.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Front Squat (3 x 5 60% and build)

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 Double Unders

10 Alt. DB Snatch 50/35

20 Double Unders

10 1-Arm DB S2OH 50/35- 5/5

Accessory Work

A: Metcon (No Measure)

4-5 sets of

Strict pull up x 8

Strict dips x 8

Weighted step up x 8/leg

Extra work

A: Clean and press 21s (5 x 3 ; 6 x 1)

Perform 1 clean and 1 strict press

Quality movement


Sunday Burn

05.12.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

A/B: Metcon (No Measure)

4-5 Rounds

15/12 Cals Row

10 Alt. DB Snatch

60 sec Rest

A/B: Metcon (No Measure)

AMRAP 10

6 KB SDHP

8 Goblet Squat

10 Alt. Lateral Lunge

12 Plank Knee to Opp Elbow

14/11 Cals Bike

C: Metcon (No Measure)

Descending Ladder

50-40-30-20-10

Double Under/Single Under

5-4-3-2-1

Wall Walk

Run 200m after each round of wall walks


Olympic lifting

05.12.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: 3 position snatch ((1+1+1) x 5)

high hang

mid hang

floor
*Begin light and build each set to a moderate weight.

*Focus on quality of movement from each position.

B: Snatch (Snatch : (80%/2)x5)

*Quality setup on each rep. If you fail, take weight off or do over.

C: Snatch Pull ((80%x2)x5)

*Build each set if form allows

Metcon (Weight)

Acc.

3-4 Sets

10 Supine BB Glute Bridges

10 DB 1-Arm Step back OH lunge (In place)

8 Hanging straight leg raises (or knee tucks)