WODs


Tuesday B

01.22.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Track Work

A: Metcon (2 Rounds for time)

On a tread or road

400m run @ 75%

Rest 2 min

1 mile run @ 85% – hard pace

Rest 4 min

400m run @ 75%

Rest 2 min

1 mile run @ 85%

Record both 1 mile times

Burn class

Treadmill

A: Metcon (AMRAP – Rounds)

AMRAP 13

25 cal run @ 80% – moderate hard

8/side reverse slider lunges

16 alt side plank w/reach up

Bike

B: Metcon (AMRAP – Rounds)

AMRAP 13

25/20 cal bike @ 85% – moderate hard

8 Cuban presses w/DBs – light

16 DB thrusters

Finisher

C: Metcon (No Measure)

3-4 sets of

15 medball sit up – keep OH

10 Reverse flys / DBs

5/side 1 leg KB RDL


Tuesday

01.22.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Metcon (No Measure)

Activation

3 Rounds:

5 wall ball – heavy

15 DUs

1 MU / 3 pull up

B: CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
Sub MU with 3:1 pull up and push up

Accessory Work

A: Strict Press (5 x 3 @ 31X1)

Extra work

A: Metcon (Calories)

5-4-3-2-1 min Bike

2 min rest between set

Men- 62 rpm and add 2-3 rpm each set

Ladies- 54 rpm and add 2-3 rpm each set

1 min set is all out


Monday

01.21.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds)

20min EMOM

Odd: 15/12 Cals on Row (3/4 to sprint pace)

Even: 6 T2B + 6 C2B

B: Metcon (Time)

Buy in: 50 Burpees

then…

3 Rounds for time of

20 Alt jump change Lunges

25 Sit ups

30 DU’s


Monday B

01.21.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (AMRAP – Reps)

AMRAP 10

21-15 9 of

Bike for cals

DB thrusters

Ring row

This should take around 8 min +-

In remaining time perform max rep KB SDHP – 35/26 minimum

Rower

B: Metcon (AMRAP – Rounds)

AMRAP 10

16/12 cal row

15 medball sit ups – OH

12 wallball

9 burpees

Treadmill

C: Metcon (AMRAP – Rounds)

AMRAP 10

20s run @ 75%

20s run @ 85%

12 Russian swings

12 alt reverse lunges – hold KB


Sunday

01.20.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

View Public Whiteboard

Metcon

Metcon (No Measure)

EMOM 30

1. 20 Run/15 Walk

2. 12 Box Jumps

3. 12 Double KB Deadlifts

4. 5 Manmakers (push-up no row)

5. 17/12 Cal Row

6. Rest
One movement per minute, one minute rest after all 5 stations complete

Finisher

Metcon (No Measure)

3 Rounds

10-14 Side Hip Raises L

10-14 Side Hip Raises R

30s Hollow Hold


Friday

01.18.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

Coach Drew is 29 today

AMRAP 29

1 clean 185/135

18 wallball 25/16

90s sprint – bike / row / run

Drew will do this with vest….

B: Metcon (3 Rounds for reps)

Midline/Conditoning

12min Alt. EMOM

-15/12 Cal Spint on Bike

-5 TNG DL @65%

-15/12 Sprint on Rower

-30 sec plank hold
Score weight in comments

Accessory Work

A: Metcon (No Measure)

4-5 sets

1 arm DB bench x 5/side @ 31X1 -alt. reps

Pendlay rows x 5 @ 31X1

Cuban DB press x 10 – light

1 leg RDL x 5 @ 2121

Extra work

A: Metcon (Time)

5 rounds for time of

12 S2OH – 100/70

9 pull ups

6 box jumps


Flex Friday

01.18.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (AMRAP – Rounds)

AMRAP 14

15/12 cal bike @ 80%

6/side x 1 arm DB curl seated – elbow in knee

6/side x 1 arm DB kickbacks

24 jump change lunges

Treadmill

B: Metcon (AMRAP – Rounds)

EMOM 14

Odd- 30s run @ 85% – hard

Even – 30s max rep KB tricep extensions -lay on back on bench

Finisher

C: Metcon (Time)

1-10 of

DB incline bench – use mod/heavy DB for both

Chin ups


Thursday B

01.17.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Bike

Floor

A: Metcon (AMRAP – Rounds)

AMRAP 15

15 DB push press

15 step ups

15 DB front squats

15 plate Bus drivers

15 elbow to knee crunches

B: Metcon (AMRAP – Rounds)

AMRAP 15

15 cal bike

15 Russian swings

12 reverse lunges

9 push ups

Finisher

C: 400m Run (Time)

Max Effort 400m Run
On treadmill


Thurs

01.17.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Teen Program

A: Metcon (No Measure)

4 sets of

16 alt lunges

6-8 pull ups

1 min plank hold

B: Metcon (AMRAP – Rounds)

AMRAP 16

With a partner

P1 – 400m run

P2 – 5 chin up / pull up

10 push up

15 squats / sit ups


Active Recovery

01.17.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (4 Rounds for reps)

MyZone: Blue/Green

Working at 70% effort

24min Alt EMOM

Ring Rows @31×1

Alt Box Step ups 24/20

Pushups @31×1

Laying Supine Straight leg raises

Cals on Bike (55/45RPM Threshold)

200m Jog or any distance in :45sec
*Work for maximum :45sec

*Foam roll static stretch for 4-6 mins after WOD


Weds

01.16.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Muscle-ups (10 min EMOM 25% of max ring muscle ups )

MODs

L1: 5 Tranistions on low rings + Ring Dip

L2: 5 Transitions on low rings + 5 Close grip Pushup

L3: 5 Pullup/RingRow + 5 strict dip on bench

B: Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 HSPU

10 Pullups

15 Thrusters 95/65

20/15 Cals on Bike

Rx+

HSPU Strict

C2B

TH 115/95

Assault Bike

Accessory Work

A: Metcon (No Measure)

3-4 sets of

Strict pull up/row x 4 @ 2010

Strict DB press x 4 @ 2010

BSS x 4/side @ 2010 – weighted

Extra work

A: Metcon (AMRAP – Rounds)

AMRAP 5

5 deadlift – 275/205

7 TTB

Rest 5 min

AMRAP 5

4 burpees

6 DB box step overs


Wed B

01.16.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (Time)

For time with a 12 min cap

150 wall ball

Each break perform 15/12 cals on bike

Use a weight that allows you to do 15-20 reps each set

Rower

B: Metcon (AMRAP – Rounds)

EMOM 12

15s row sprint

3 burpees

Treadmill

C: Metcon (AMRAP – Rounds)

AMRAP 12

30s run @ 75%

30s run @ 85%

12 Renegade rows

12 sit up/V up


Tuesday

01.15.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Back Squat ( 5-5-5-3-3 )

*Build each set

B: Metcon (Time)

10 Rounds for time:

10 OHS 95/65

35 Double Unders

Extra work

A: Push Press (Clusters 5.5.5.5 x 3)

Start moderate, build

Rest 20s

Rest 2-3 min


Tues LAX

01.15.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Teen Program

A: Metcon (No Measure)

4 sets of

Partner pull up x 6-8

CGPU / feet up x 6-8

Goblet squat x 10-12

12 min to complete

B: Metcon (Time)

3 rounds of

400m run

20 sit ups

20 Knee to elbow from plank


Track and Burn

01.15.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Track Work

Treadmill

A: Metcon (No Measure)

Perform each set @ 80-85% – sustainable but tough, no major drop offs

30s run

1 min rest

45s run

90s rest

1 min run

2 min rest

4 sets

Burn class

Floor

A: Metcon (AMRAP – Rounds)

AMRAP 12

Ascending ladder – 1-2-3…..

Russian swing

Goblet squat

V-up

Bike

B: Metcon (AMRAP – Rounds)

AMRAP 12

15/12 cal bike – hard pace – 63/58 RPM+

4 D ball over

4 D ball squat cleans

4 burpees

Add 1 rep each set

Finisher

C: Metcon (No Measure)

4-5 sets of

8 DB bench – alt arm – @ 30X0 -4/side

8 seated DB curls

8 DB deadlifts @ 30X0


Monday

01.14.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

Snatch complex

10min EMOM

Tall Snatch + Hang Snatch
*Keep loads light, move fast.

B: Metcon (AMRAP – Rounds and Reps)

13min AMRAP

200m Run

12 Alt. DB Snatch 50/35

8 Burpee over DB

Accessory Work

A: Metcon (No Measure)

4-5 sets

BB curls x 12

CGPU x 12 @ 31X1

1 arm KB sit up x 12/side

Extra work

Clean and Jerk 21s (A)

Start at 40% and add 5# each set – focus on speed and form


Mon B

01.14.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Treadmill

A: Metcon (AMRAP – Rounds)

Every 4 min for 16 min

25 cal run @ 85%+

20 alt knee to elbow from plank

10 jump squats

Bike

B: Metcon (AMRAP – Rounds)

Every 4 min for 16 min

Bike 20/15 cal @ 63/56 rpm

6 DB hang squat cleans-moderate

6 DB deadlift-heavy

6 DB push ups

Use different DBs as needed for tough stimulus

Finisher

C: Metcon (No Measure)

With straps

IYTs x 8-10

Rest 2 min between sets

3 sets


Sunday

01.13.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Floor

Metcon (No Measure)

EMOM 10

Alternate Movements Each Minute

1. 5/3 Rope Climbs

2. 55 DU/75 SU

Rower

Metcon (No Measure)

AMRAP 10

400/300m Row

10 Pike Ups

14 MB Slams

18 Russian Twists

Bike

Metcon (No Measure)

AMRAP 10

20/15 Cals

15 Plate GTO

10 Alt. Lateral Lunge to Chest Press


Oly

01.13.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

Muscle snatch + Snatch balance

(1+1) x 4
*Keep loads light and work positioning.

B: Metcon (Weight)

Snatch from blocks (12-15 minutes)

Work up to a heavy single for the day with no misses.
*If you miss, redo the lift.

C: Snatch Pull ((110%x2) x 3 )

*Snatch Pull from blocks

D: Metcon (Weight)

Acc.

3-4 sets

6-8 GHR’s on GHD or partner Ecc.

6 IYT’s prone on incline bench

10 DB Curl and Press


Sat

01.12.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Rower

A: Metcon (Time)

As a 2 person team

2000m row (sets of 250/300m)

P1 – Row for distance -hard

P2 – 4 D ball over + 4 burpees – heavy

Time cap – 12 min

Bike

B: Metcon (AMRAP – Rounds)

EMOM 12

Odd – 45s bike – 63/58 rpm

Even – 21 wall ball – UB

Finisher

C: Metcon (AMRAP – Rounds)

3 sets each of

8 pull ups – use a partner

8 DB press / side

8/side 1 arm KB sit up


Saturday

01.12.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

4 Rounds for completion (10-12 minutes)

5 Bench Press

s/s

5 Strict C2B
*Begin bench @60%

*Build each set

*MOD= choose most challenging chin over bar variation

or feet elevated ring row

B: Metcon (Time)

15-12-9 of

Lungesters – 75/55

D ball over -70/50

Rest 3 min

9-12-15

Lungesters 95/65

D ball over
Lungester

1 reverse lunge w/BB in front rack each side immediately into a thruster


You’re so Flexy

01.11.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (AMRAP – Rounds)

AMRAP 11

15/12 cal bike @ 80% – 62/56 rpm

8 seated curl to press

8 seated knee tucks

Add 2 reps each set

Treadmill

B: Metcon (AMRAP – Rounds)

AMRAP 11

20 cal run

8 DB kick backs / side

16 standing tricep ext

24 knee up cruches – touch elbows to knees if possible

Floor

C: Metcon (AMRAP – Rounds)

EMOM 14

All together

Odd – 12 Goblet sq + 6 alternating lunges

Even – 12 BB curls + 6 chin ups


Friday

01.11.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

10min EMOM

2 Push Press + 1 split Jerk

From a rack
*Begin @55% of 1RM Push Press

*Build each set

B: Metcon (AMRAP – Rounds and Reps)

15min AMRAP

15/12 Cal Bike

7 C2B pull up

15/12 Cal Row

7 HSPU

100m run

Rx+ – Ring MU

Strict HSPU

Accessory Work

A: Metcon (No Measure)

10 sets of

5 Incline DB bench

5 strict pull up

5 strict dips

Rest 90s bt sets


Thursday T

01.10.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Teen Program

Floor

A: Metcon (AMRAP – Rounds)

AMRAP 12

200m run – easy pace

8 burpees

12 sit ups

14 alt lunges

Bike

B: Metcon (AMRAP – Rounds)

AMRAP 12

With a partner

P1 – Run 200m – easy/mod

P2 – 8 ball slams + ball curls + 8 ball push up


Active Recovery

01.10.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

Working at 70% effort

MyZone: Blue/Green

30 minute AMRAP

2 min row

1 min alt step up – 20″

2 min bike

1 min plank hold

B: Metcon (No Measure)

2 min hold in each stretch

Couch stretch

Pancake

“Bad boy” wall stretch

Cobra


Thursday B

01.10.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Treadmill

Metcon (No Measure)

EMOM 15

-Alternate movements each minute-

1. 20 Run/15 Walk Tread

2. 14 Alt. DB Snatch

3. 14 Alt. Side V-ups

Rower

Metcon (No Measure)

Partner Up!

2k Row

-One partner rowing at a time. Must trade off at least every 500m but can trade off more often.

-Partner not rowing holds Plate OH

Finisher

Metcon (No Measure)

3 sets of

12 Side Lateral Raise

12 Lateral Lunge (6/side)

30 sec Hollow Hold


Wednesday

01.09.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Overhead Squat (3 x 5)

*2 sec pause in bottom position

*Begin @40-50%

*Build each set

B: Metcon (1 Rounds for reps)

In a 14 minute window complete the following

30-20-10

Power Snatch 75/55

Double unders

Directly into

30-20-10

Thruster

Toe to Bar
*If you finish work, max rep burpee box jump overs

in remaining time.

*1st part = 240 reps if completed

Score = Total reps

Extra work

A: Metcon (Weight)

Back squat clusters

10.10.10 x 3

Rest 30s

Rest 3 min

Start at 50%

Accessory Work

A: Metcon (No Measure)

5 sets of

Strict pull up x 5 @ 31X1

Strict dip x 5 @ 31X1

Goblet squat x 5 w/3s hold in bottom


Wednesday B

01.09.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Treadmill

Bike

A: Metcon (AMRAP – Rounds)

AMRAP 10

20/16 cal bike @ 80-85%

8 BB rollouts

8 BB/DB deadlifts

B: Metcon (AMRAP – Rounds)

AMRAP 10

200m run (.13m)

8 Renegade row w/push up after each row

8 DB floor press

Floor

C: Metcon (AMRAP – Rounds)

10 min of

Ascending ladder 2-4-6-8……

Chin up /palm up row

Jump change lunges / side

Heavy D ball sit up – OH


Tuesday

01.08.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Power Clean (10min EMOM)

TNG Power Cleans

5/5/5/3/3/1/1/5/5/5

*TNG Reps, begin @ 50% 1RM Power Clean.

*For last 3 rounds drop back down to a weight you can perform 5

quality reps TNG.

B: Metcon (AMRAP – Reps)

12min AMRAP

*Add 2 reps each round

2 DL 225/155

2 Wall Ball 20/14

Rx+

275/185

WB 25/16

Extra work

A: Metcon (AMRAP – Reps)

Pull up clusters

Pick a rep scheme you can hold across sets

X.X.X.X x 4

Rest 15s

Rest 3 min


Track and Burn

01.08.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Track Work

Treadmill

A: Metcon (2 Rounds for time)

400m run @ 85%

Rest 1 min

200m run @ 90%+

Rest 2 min

5 rounds

Record best 400/200

Burn class

Rower

A: Metcon (AMRAP – Rounds)

AMRAP 12

250/200m row

5/side alt side plank

10 V ups

15 air squats – Goblet to add intensity

Add 50m each set

Bike

B: Metcon (AMRAP – Rounds)

EMOM 12

Odd – Bike @ 85% – 45s – 65/58+ RPMs

Even – 10 Russian swings + 10 deadlifts – use 1 KB heavy

Finisher

C: Metcon (AMRAP – Rounds)

20m D ball front carry

20m D ball squat + toss

Rest 2 min

3 sets