WODs


Oly

12.16.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

High Pull + Snatch from blocks (@ or above knee)

(1+1) 5
*Keep loads light and move efficiently

*High elbows, keep bar close to body.

B: Metcon (Weight)

Snatch from the blocks above the knee: (80-85%/1)x5
*No misses, redo if you miss

*Build up, then perform working sets

C: Metcon (Weight)

Snatch pull from blocks: (100%/3)x4

D: Metcon (Weight)

Acc.

3-4 sets

3 Seated Box jump w/ step down

10 Banded hip ext on GHD

10 Hanging straight leg raises


Saturday

12.15.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

Scooter (AMRAP – Rounds and Reps)

30-Minute PARTNER AMRAP of:

30 Double-Unders

15 Pull-Ups

15 Push-Ups

100m Sprint

Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments)
In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.
To learn more about Scooter click here
*Partners alternate rounds

*Running Clock in 35 minutes


Friday

12.14.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

10min Alt EMOM

Odd – Back Squat @60% x 6 reps

Even – :20sec L-Sit
*Score in comments how many breaks you had to perform on L-Sits

A: Metcon (Weight)

in a 20minute window complete the following:

50 3/4 KB Swings (53/35)

10 Strict HSPU

40 3/4 KB Swings

8 Strict HSPU

30 3/4 KB Swings

6 Strict HSPU

20 3/4 KB Swings

4 Strict HSPU

10 3/4 KB Swings

2 Strict HSPU

Sub HSPU with wall walks -5/4/3/2/1

in remaining time, build to a max snatch
*Score your time of completing part 1 in the comments.

Accessory Work

A: Bench Press (Clusters 5.5.5 x 3)

B: Metcon (No Measure)

4 sets of

BSS x 5 w/DBs – 35/20

Chin up static hold x 30-40s

Dips x 5 w/3s hold in bottom


Gainzville

12.14.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Treadmill

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

15 cal run

5 DB bench

5 DB tricep ext. – lying on bench

5/side reverse lunges w/DB

Add 1 rep each set

Bike

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

5 DB push up

5 DB curls

5 DB press/push press

15/12 cal bike

Add 1 rep each set

Finisher

C: Metcon (Time)

Ascending ladder – 1-2-3…..10

Chin up

Dip / CGPU

Goblet squat – mod heavy

For time – go fast


Active Recovery

12.13.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

Working at 70% effort

30 minutes of

20 Single unders

20 alt step ups

20 Cal Row

20 Cal Bike
*Every 5 minutes (Including 0:00) 1 Turkish get up each side.

Extra work

A: Metcon (No Measure)

2 min run on treadmill

3 wall walks

20m D ball squat toss – 50/30

20 Mtn climbers (L-R = 1)

2 min run

Rest 90s

3 sets @ 70%


Thursday B

12.13.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (AMRAP – Rounds)

EMOM 12

1- 6 ring row + 6 pushup

2- 6 DB thrusters + 6 burpees

3- Bike 15/12 cal – 45s

Treadmill

B: Metcon (AMRAP – Rounds)

AMRAP 12

12 plate G2OH

20m walking lunges (plate OH optional)

45s run @ 80%

Finisher

C: Metcon (No Measure)

4 sets of

12 DB Cuban press-light

12 alt side lunges

12 KB RDL


Wednesday

12.12.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: December Monthly challenge (Weight)

AMRAP 5 of

Squat clean thrusters for max weight moved overhead

Ladies – 45/75/105#

Men – 95/135/165

B: Metcon (Time)

4 Rounds for time:

7 DL 225/155

7 Burpee

14 pull ups

60sec D-Ball Hold 100/70

Rx+

DL 275/185

Burpee over bar

C2B pull up

D-Ball 150/100

Accessory Work

A: Metcon (No Measure)

3-4 sets

IYTs x 12

1 arm OH squat KB x 6/side – hold 2s

Weighted plank x 60s

Extra work

A: Strict Press (Clusters 5.5.5 x 3)

Rest 20s

Rest 3 min


Wed

12.12.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (AMRAP – Rounds)

AMRAP 8

12/10 cal bike @ 85%+

8 D ball squat cleans

4 burpees

Treadmill

B: Metcon (AMRAP – Rounds)

AMRAP 8

8 DB rows (2)

8 DB P-press

8 Alt lunges

30s run @ 85%+

Floor

C: Metcon (AMRAP – Rounds)

EMOM 8

8 Russian swings

20m shuttle run

Add 1 rep each min


Tuesday

12.11.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

Clean complex

10min EMOM

3 Postion Power Clean

Floor

Hang

High Hang
*Hang onto bar for entire complex

*Begin at 50% and build each set

B: Metcon (AMRAP – Rounds and Reps)

14min AMRAP

20/15 Cals on Bike

20m Walking OH Plate Lunge (45/35)

5 Muscle Up

Extra work

A: Back Squat (Clusters 5.5.5 x 3 )

Add 5-10# from last time

Rest 20s

Rest 3 min

Use these sets/reps to focus on form

Accessory Work

A: Metcon (No Measure)

3-4 sets

1/2 kneel KB press x 6 – heavy

1 leg KB RDL x 6/side – heavy

D ball sit up x 12 – heavy 30/20


Track and Burn

12.11.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Track Work

A: Metcon (Distance)

On a treadmill

200m run x 2 @ 80%

Rest 90s between sets

400m x 2 @ 85-90%

Rest 2-3 min between

600m x 2 @ 80%

Rest 3 min between

Burn class

Bike

A: Metcon (AMRAP – Rounds)

AMRAP 12

20s bike @ 85%

8 wall ball

4 feet up ring rows

Add 10s each bike

Add 2 reps each set

Rower

B: Metcon (AMRAP – Rounds)

AMRAP 12

12/10 cal row

8 weighted box step overs

8 seated presses

Add 2 cals and reps each set

Finisher

C: Metcon (AMRAP – Rounds)

AMRAP 6

8/side knee to elbow from plank

8 x V up

Add 2 reps each set


Mon

12.10.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Treadmill

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 4 x 3

15 cal run @ 85%

10 jump change lunges

5 push ups

Sprint sets

Rest 90s between sets

Bike

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 4 x 3

12/10 cal bike @ 85%

6 Russian swings

12 KB deadlifts

Rest 90s between sets

Sprint sets

Finisher

C: Metcon (No Measure)

3-4 sets of

1 arm DB row x 8

Weighted side lunges x 8

1 arm DB press x 8


Monday

12.10.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

On a 12 minute clock build to a heavy in the following:

3 Push Press (Snatch Grip) + 3 OHS
*Build each set

B: Metcon (5 Rounds for reps)

25min Alt EMOM

15/12 Cal Row

10 Dips

15 Toes to Bar

10 Box Jumps 24/20

Rest

Rx+

Cal Row 18/15

Ring Dips

GHD Sit Ups

Box Jump 30/24
*Score = reps per round (5 Rounds total)

Extra work

A: Metcon (No Measure)

5 rounds at 70%

25 cal AB

50 single unders

500m row

Keep breathing conversational

Accessory Work

A: Metcon (No Measure)

5 x 5 strict pull up

Weighted if possible

5 x 10 feet up KB push up

5 x 5/side 1 arm OH squat


Sunday

12.09.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Treadmill

Metcon (No Measure)

EMOM 8

Even: 20 Cals Run/15 Walk

Odd: 15 Double KB Deadlift

Bike

Metcon (No Measure)

AMRAP 8

17/12 Cals

12 SA DB Thruster (6/side)

14 Alt. Side V-ups

Rower

Metcon (No Measure)

4 Rounds

Intervals

60s Green

45s Yellow

15s Max Effort

Floor

Metcon (No Measure)

AMRAP 8

36 Double Unders/50 Single Unders

24 Side Hip Raises (12/side)

12 Single Leg Squats * (6/side)

12 Supine Ring Rows
*use straps or rings


Oly

12.09.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

Set up blocks/plates so bar is at or above knee

Muscle Clean + FSQ + Push Jerk (1+1+1)x4
*Keep load light/mod

B: Metcon (Weight)

Clean from blocks above / at knee + Jerk : (85%/1+1)x4

C: Metcon (Weight)

Clean pull from blocks: (100%/3)x3

Acc: Metcon (Weight)

Acc.

3 sets

4 tall box jumps

10m DB lunge

GHR 6-8
GHR:

https://www.youtube.com/watch?v=m0AIU1dCVkU

MOD w/ partner:

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


Partner up!!

12.08.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (AMRAP – Rounds)

AMRAP 12

Bike is the pace setter

P1 – 40s bike @ 80% -65/58 rpm +

20s bike @ 90%- 72/64 rpm +

P2 – rounds of

5 KB swing – full

5 Goblet squat

Add 1 rep each rotation

Floor

B: Metcon (AMRAP – Rounds)

EMOM 12

Odd – 3 burpee + 9 ball slams

Even – 3 box jumps + 9 DB press

Treadmill

C: Metcon (Distance)

AMRAP 12

P1 – 20s run @ 80%

20s run @ 90%

P2 – 8 renegade rows + 8 DB sit up

Rotate when both are complete


Saturday

12.08.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

Metcon (8 Rounds for reps)

Alternating tabata with a partner

8 rounds (4 total minutes)

:20 on :10 off

Alternating movements each round

D-Ball Hold 100/70

Russian KB Swing 53/35

Rx+

Dball 150/100

KB 70/53
*Every D-Ball Dropped before :20 = 5 Burpees at end of tabata (You and your partner)

*Score D-Ball weight in comments

A: Metcon (AMRAP – Rounds and Reps)

In a 8 minute window

P1: 20 Wall Balls (Pace setter)

P2:

AMRAP

10 Sit ups

10 Pushups

*Pick up where P2 left off.

Rx+

T2B

Dips

B: Metcon (AMRAP – Rounds and Reps)

In 8 minutes

P1: Row 250m/200m

P2:

AMRAP

5 Box Jumps 24/20

5 Burpees

*Pick up where P2 left off.

Rx+

10 Burpee Box Jumps

C: Metcon (AMRAP – Rounds and Reps)

In 8 minutes

P1: Run 200m

P2:

10 Alternating Lunge in place

10 DB Push Press 35’s/25’s

*Pick up where P2 left off.

Rx+

Lunge w/ DB’s


Get Flexy!!

12.07.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Rower

A: Metcon (AMRAP – Rounds)

AMRAP 12

150/125m row

15 lying DB tricep ext (2)-use bench

12 Hammer curls

9 deadlifts

Bike

B: Metcon (AMRAP – Rounds)

AMRAP 12

30s bike – hard – 65/58 rpm

15 reverse flys – DBs or straps

12 chin up/row

9 wall ball – heavy!

Treadmill

C: Metcon (AMRAP – Rounds)

EMOM 12

Odd – 30s run – hard

Even – 6 CGPU + 6 seated knee tucks


Friday

12.07.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Bench Press (5 x 3)

*Build each set

B: Metcon (Time)

For Time

Buy In: 10 Muscle Ups

50 DU

50 Cals on Bike

40 OHS 75/55

40 Pull-ups

30 Thrusters 75/55

30 GHD-Sit ups

Cash Out: 10 Muscle Ups

Extra work

A: Metcon (Weight)

Every 90s for 15 min

1 clean

1 hang clean

2 split jerk

Start light and build

B: Metcon (AMRAP – Rounds)

EMOM 20

Odd – 16 wall ball

Even – 12 TTB


Thursday

12.06.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 14

20/15 cal bike – 80%

20m Bear crawl w/ DBs-light

15 DB thrusters

10 Ring rows

Rower

B: Metcon (AMRAP – Rounds)

EMOM 14

Odd – 13/10 cal row

Even – 2 D ball over + 4 D ball squats

Finisher

C: Metcon (No Measure)

3 sets of

15 banded face pulls

8/side BSS

30-45s Hollow rocks


Active Recovery

12.06.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (5 Rounds for reps)

Working at 70%

MyZone: Blue/Green

:45 on :15sec transition (5 Rounds)

Alt. Russian Box Step up (Knee Drive)

DB Floor Press

Banded Face Pulls

Bike for cals

Plank Hold


Wed

12.05.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 4 – sprint sets

20s bike

12 Russian swings

8 ring row

Rest 4 min between A-B-C -D

Rower

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

10/8 cal row

5 box jumps

5 HRPU

Floor

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

10 sit ups -feet-anchored

10 renegade rows

Treadmill

D: Metcon (AMRAP – Rounds and Reps)

AMRAP 4

20s run – fast

12 Goblet squats

8 ball slams


Weds

12.05.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Deadlift (3×5 )

*Build each set

Dead stop all reps

Do not drop from top

B: Metcon (5 Rounds for reps)

AMRAP 3

2 D ball over -100/70

7 Push Jerk 135/95

Rest 1 minute

5 Rounds

Rx+

150/100

155/105

Accessory Work

A: Metcon (No Measure)

DB ext rotation x 8

Squat “Y”s x 8

Strict TTB x 8

Hip ext x 16 – weighted

3-4 sets

Extra work

A: Metcon (No Measure)

Working at 75-80%

30 min of

25 cal bike

25 step ups

25 Russian swings – light

50 single unders


Tuesday

12.04.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

Activation:

4 Rounds:

3 Satch Balance w/ BB

3 Snatch w/ BB

10 Cals on Bike (60%,70%,80%,90%)

B: Metcon (Weight)

20min EMOM

5 Burpee

1 Snatch (Begin at 50% and build)

Accessory Work

A: Metcon (No Measure)

3-4 sets

8-12 seated Arnold press

8-12 Pendlay rows – moderate-palm out

8/side BSS

15 hip ext

Extra work

A: Metcon (Weight)

Every 30s for 6 min

1 power clean and power jerk

Start at 50% and build

B: Back Squat (Clusters 5,5,5 x 3 – 55%+ and build )

Rest 20s

Rest 3 min


Track and Burn

12.04.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Track Work

A: Metcon (Distance)

All runs to be done at 85%+

On treadmill

Partner up- alt sets

1-2-3-2-1-2-3-2-1

Min run

Min rest

Score is distance

Burn class

Rower

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

150m row – hard

12 Abwheel rollouts

12 CGPU – use bench or box as needed to achieve full ROM

Bike

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

15/12 cal bike

3 wall walks

6 Goblet squats – heavy

Add 1 wall walk + 2 squats each set

Finisher

C: Metcon (Time)

10 min cap

Accumulate 150 wall ball

each break perform 5 burpees


Monday

12.03.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

Clean complex

10min Alt EMOM

Odd:

High Hang Power Clean + Hang Clean + Split Jerk

*Begin @50% of 1RM Hang clean and build each set.

*Bar cycling/efficiency

Even:

12 Toes to bar
*Score T2B reps in the comment section

B: Metcon (Time)

4 Rounds for time of:

200m Run

10 Hang Power Cleans 135/95

20 Hand release pushups

Rx+

Treadmill (0.12)

HPCL 155/105

Hand release pushups on 15lb plates
*Choose load that allows you to cycle 10 reps. Keep intensity high.

Extra work

A: Metcon (3 Rounds for time)

12-9-6

Thruster 95/65

Bar MU

Rest 5 min

15-12-9

Thruster 75/45

12-9-6

Ring MU

Rest 5 min

21-15-9

Thruster 45/35

12-9-6

Bar MU


Mon

12.03.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (AMRAP – Rounds)

AMRAP 12

30s bike @ 70/60 RPM

12 wall ball – heavy UB

6 feet up rows

Add 2 reps each set

Rower

B: Metcon (AMRAP – Rounds)

AMRAP 12

150/125m row @ sub 2:00 / 2:15

6 heavy 2 KB deadlift

6 Goblet squat

Add 2 reps each set

Finisher

C: Metcon (No Measure)

3-4 sets of

1 leg glute bridge x 6

Side plank hip raises x 12/side

Curl to press x 12


Sunday

12.02.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Treadmill

Metcon (No Measure)

EMOM 10

Even: Run 20/Walk 15

Odd: 14 Alt. DB Snatch
Athletes can start on Tread or Man Makers depending on space.

Floor

Metcon (No Measure)

AMRAP 10

14 Russian Step-ups (7/side)

14 Box Dips

14 Ball Slams

14 V-ups

Rower

Metcon (No Measure)

AMRAP 10

400/300m Row

6 Lateral Hops over Erg

3 Wall Walks

Finisher

Metcon (No Measure)

Partner Up!

3 Rounds Each

25/20 Cals Bike

D Ball Hold – heavy

-While Partner A bikes for Cals, Partner B holds D Ball in front carry position. Switch when A finishes cals.


Oly

12.02.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Metcon (Weight)

Drop Snatch + Sots press

5 Sets
*Keep load light

B: Snatch ( (75%/1)x3)

*Build to 75% then perform 3 quality sets.

*If you miss, redo the lift or take weight off.

C: Metcon (Weight)

High Hang Snatch + Snatch
*Quality setup between reps

Acc: Metcon (Weight)

Acc.

3-4 sets

3 box jumps w/ step down

10 BB 1-Leg RDL (Snatch Grip)

6-8 Glute Ham Raises

*MOD’s: Ecc. performed with partner

GHR:

https://www.youtube.com/watch?v=m0AIU1dCVkU

Partner GHR’s:

https://www.youtube.com/watch?v=ANoAW3wCxXs


Flex it!!

11.30.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Treadmill

A: Metcon (AMRAP – Rounds)

AMRAP 13

20 cal run @ 80%

12 DB bench press – moderate

24 Russian twists

12 Feet up push up – KB optional

Bike

B: Metcon (AMRAP – Rounds)

AMRAP 13

20s bike @ 80%

20s bike @ 90%

15 BB curls

12 TTB / knee tucks

9 chin up / row palm up

Finisher

C: Metcon (AMRAP – Reps)

ALternating Tabata sets

1- jump change lunges

2- banded tricep pushdown w/PVC

8 sets each


Friday

11.30.2018 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Bench Press (3 x 5 – deadstop all reps – 50-60%)

B: Metcon (AMRAP – Rounds and Reps)

14minute AMRAP

21 Wall Balls 20/14

15 KB Swings 3/4 53/35

9 Burpee Box Jumps 24/20

6 Dips

Rx+

WB 25/16

KB 70/53

Ring Dips

Accessory Work

A: Metcon (No Measure)

3 sets of

3 weighted pull up

5 strict pull up

7 kip pull up

All UB sets/reps

Rest as needed

3 sets of

3 weighted dips

5 strict dip

7 kip dip

Rest as needed