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WODs


Wednesday

06.12.2019 | Comments ( 0 )

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


Monday

06.10.2019 | Comments ( 0 )

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 minutes.

*4 Rounds total


Olympic Lifting

06.09.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Tall snatch (5×2)

https://www.youtube.com/watch?v=dCiugtIWFrU
Keep 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 Sets

10 BB Good Mornings

10 1-Arm DB Bench

10 1-Arm DB Row


Saturday Burn

06.08.2019 | Comments ( 0 )

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


Saturday

06.08.2019 | Comments ( 0 )

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 anyway you like.


Friday

06.07.2019 | Comments ( 0 )

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


Flex Friday

06.07.2019 | Comments ( 0 )

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 Bench Press

Max Rep Hammer Curls

Rest 90 sec between rounds


Active Recovery

06.06.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Calories)

Working at 70% effort or lower

On a 25min Clock perform the following:

Ski Erg/Row/Bike for cals

*Every 5 minutes (including 0:00) 100m Farmers carry DB’s or KB’s.
*Change apparatus every 5 minutes.


Thursday Burn

06.06.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

A: Metcon (No Measure)

Bike, Tread, or Rower – Athletes choice!

4 Rounds

60 sec Green

45 sec Yellow

15 sec Max Effort

B/C: Metcon (No Measure)

EMOM 8

KB Complex

5 KB SDHP

5 KB Swing

5 KB Goblet Squat
-Weight should be challenging.

B/C: Metcon (No Measure)

AMRAP 8

10-12 DB or Suspension Strap Reverse Fly

12 Alt. Reverse Lunge

12 Plank Ups (Lead 6R, 6L)

D: Metcon (No Measure)

4 Rounds

12-16 Side Lateral Raises

10-14 Side Hip Raises/Side

Rest 30 sec between rounds
-Use DB or metal plates for lateral raises


Wednesday

06.05.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

EMOM 4

2 Hang Snatch

EMOM 4

Hang Snatch
*Keep loads light/mod and hang onto bar for complex.

*Then build to heavy for the day.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

7 Hang Power Snatch @60% of A or 95/65

7 Burpee over bar

Rest 3 minutes

AMRAP 5

7 Russian KB Swings 53/35

7 HSPU

Rx+

HPSN 115/75

Bar Facing burpee

KB 70/53

HSPU Strict
Score = total rounds and reps combined from both AMRAPs


Wednesday Burn

06.05.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

A/B/C: Metcon (No Measure)

2 min Tread /12 D Ball Over

90 sec Tread /10 D Ball Over

60 sec Tread/ 8 D Ball Over

30 sec Tread/6 D Ball Over

*Tread effort should be 80-85%

A/B/C: Metcon (No Measure)

EMOM 9

1. 6-8 Devil’s Press

2. 17/12 Cals Bike

3. 40 sec Hollow Hold

A/B/C: Metcon (No Measure)

AMRAP 9

300/250m Row

7 Erg Pike Ups

14 Power Step-ups (7/side)

D: Metcon (No Measure)

3 Sets

12 DB Pullover

12-15 DB Supine Tricep Extension

60-90 sec rest between sets


Tuesday

06.04.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (10 Rounds for reps)

EMOM 10

Odd: 15 TTB

Even: 15 V-Up

B: Metcon (Time)

For Time:

500m Row / 400m Run

50 Deadlift 185/135

500m Row / 400m Run

50 Back Squat 135/95

500m Row / 400m Run

50 S2OH 115/75


Track and Burn

06.04.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

A/B/C: Metcon (No Measure)

5 Rounds

Every 2 minutes

30 sec Tread @ 90%

6 Jump Change Lunges (3/side)

3 Jump Squats

A/B/C: Metcon (No Measure)

AMRAP 10

10/8 Cals Rower

100m D Ball Carry

A/B/C: Metcon (No Measure)

AMRAP 10

20/15 Cals Bike

12 SA Ring Row (6/side)

10 Push-up


Monday

06.03.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

EMOM 10

Clean + Clean + Split Jerk
*Begin @50% and build

B: Metcon (Time)

5 Rounds for time:

2 Rope Climbs 15′

20 Wall Balls 20/14


Monday Burn

06.03.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

A/B: Metcon (No Measure)

4 Rounds

400m Run

10 Alt DB Snatch

10 Alt Lateral Lunges

A/B: Metcon (No Measure)

EMOM 12

-Alternate Movements Each Minute-

1. 15 Wall Balls

2. 16 Ball Slams

3. 30 sec MB Russian Twists

C: Metcon (No Measure)

4-5 Rounds

2-3 Rope Climbs

6/side SA DB Push Press @ 31X1

7/side BB SLDL
-Weights should be challenging. Rest as necessary between movements.


Sunday Burn

06.02.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

A/B: Metcon (No Measure)

AMRAP 14

400m Run

100m Pinch Grip Plate Carry

14 Alt Side Plate V-ups

A/B: Metcon (No Measure)

5 Rounds

On a 90 sec clock:

50 Double Under

8 Two Hand KB Clean

Max Cals Rower

Rest 90 sec between rounds
-Sub 30 sec SU for DU

C: Metcon (No Measure)

3 Rounds

30-40 sec Side Plank/Star Plank/side

Rest 30 sec after each round


Olympic Lifting

06.02.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Metcon (Weight)

Power Clean + Power Jerk

4 (1+1)
*Perform all 4 sets at 50-60%.

*Focus on using the catch to cycle bar overhead

B: Metcon (Weight)

Hang Clean + Split Jerk

4 (1+1)
*Begin at 50% and if form allows, build to a moderate/heavy for the day.

C: Metcon (Weight)

Clean deadlift

4×3 @80-90%
*Perform deadlift with your clean setup and stand with a smooth controlled speed.

Acc: Metcon (Weight)

3 sets

10/side 1-Arm DB press

15 Banded Good mornings

12 hanging/supine straight leg raises


Saturday

06.01.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

Act.: Metcon (8 Rounds for reps)

Tabata (Alternating)

:20 on :10 off

Max Double Unders

Max Weighted situps (Plate across chest)

A: Metcon (AMRAP – Rounds and Reps)

With a partner

AMRAP 7

7 OHS 95/65

7 S2OH 95/65

Rx+

115/75
*P1 performs a full round and then P2 Performs a full round.

*Score = Rounds and reps combined

B: Metcon (AMRAP – Rounds and Reps)

With a partner

AMRAP 7

200m Run (Both)

14 Alt. Burpee Box Jump Overs 24/20

Rx+

30/24
*Score = Total rounds and reps combined.

C: Metcon (AMRAP – Rounds and Reps)

With a partner

AMRAP 7

16 Synchro 1-Arm DB/KB Snatch 50/35

10 Alt. Tire Flips
*Score = Total rounds and reps combined.


Sat B

06.01.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

A: Metcon (Time)

14 min to complete

With a partner

200/150 cal bike – combo-175

100 D ball over – 70/50 minimum

P1 – 20/15 cal

P2 – 5 D ball over

Rotate when both are done each set

B: Metcon (AMRAP – Rounds)

AMRAP 14

Rotate each round

P1 – 10 wallball – heavy

5 burpees

5 TTB / 10 hang knee tuck

P2 – rest

C: Metcon (AMRAP – Rounds)

Alternating sets of

20 plank knee to elbow

5 sets each


Flex Friday

05.31.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

A/B: Metcon (AMRAP – Rounds)

AMRAP 13

15/12 cal bike – 80%

16 alt DB bench (8/8)

12 chin up / palm up rows

A/B : Metcon (AMRAP – Rounds)

AMRAP 13

30 cal run – 80%

12 V ups

24 Russian twists – medball

12 jump squats – use medball for intensity if form allows

C: Metcon (AMRAP – Rounds)

Tabata style

Alt each set – 20s work – 10s transition

D ball curls

Banded tricep push downs

8 sets each


Friday

05.31.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Time)

Mike’s Birthday

3 Rounds (with a partner):

5 ring MU

30 cal bike (partner holds a plank)

19 full cleans 115/75

67 alt. WB 20/14
RX+:

Strict ring MU

Assault Bike

Cleans 135/95

WB 30/20

**CAP 25 min

B: Metcon (Time)

For Time:

52 T2B
**CAP 8 min

Extra work

A: Metcon (Weight)

With a partner

5 alternating rounds each

3 weighted pull up

5 strict pull up

7 kipping pull up

All sets must be UB

Accessory Work

A: Metcon (AMRAP – Rounds)

10-1

Bench

BB curl

DL

Start light and build over sets to heavy singles


Active Recovery

05.30.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

Perform at 60-70% effort (MyZone: Green/Blue)

AMRAP 24

100m Farmers carry

10 Slam Balls

10/side Seated Russian Twist

10 Hollow Rocks

10 Supermans

20 Cal Ski/Bike/Tread/Row

*Change apparatus each round.

MF: Metcon (No Measure)

Mike’s actual B day

I will be doing the following

52 cal bike

52 WB

10 sets


Thursday B

05.30.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

A/B: Metcon (Time)

2000m row

Each 2 min get off erg and

perform 12 Wallball + 6 ball slams

Cap – 14 min

A/B: Metcon (AMRAP – Rounds)

EMOM 14

Odd – 20 cal run + 4 burpees to plate

Even – 12/10 cal bike + 4 weighted box step overs – heavy

C: Metcon (No Measure)

3 sets

20 sit ups

15 TTB or hanging knee tucks

10 alt toe touches

Rest 1 min bt sets

Move from each with no rest


Wednesday

05.29.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Split Jerk (12min build to a heavy 3 rep)

B: Metcon (4 Rounds for reps)

EMOM 20 (Alternating)

16 DB Front Rack Lunge 35’s/25’s

20 Russian Swings 53/35

20 Sit-Up

18/14 cal bike

Rx+

50/35

70/53

TTB

AB
Score: 5 Rounds each for reps


Wed B

05.29.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

A: Metcon (AMRAP – Rounds)

AMRAP 12

Add 1 rep each set

3 DB deadlift

3 DB hang power clean

3 DB thruster

Challenge yourself on weight

B: Metcon (AMRAP – Rounds)

EMOM 12

1- 30s row sprint – 90% + effort – very hard

2 – 10 DB box step overs – moderate weight

C: Metcon (No Measure)

3-4 sets of

6/side slider lunges

20/side – side hip raises

20-25 banded tricep pushdowns


Track and Burn

05.28.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

A/B: Metcon (AMRAP – Rounds)

Every 3 min for 12 min

12 x 2 KB deadlifts

12 Goblet squats

12/10 cal bike

90% effort

A/B: Metcon (AMRAP – Rounds)

AMRAP 12

20 cal run @ 80%

10 DB press

10 Renegade rows

Add 5 cals and 2 reps each set

C: Metcon (AMRAP – Rounds)

3 sets of

6/side – 1 arm KB sit up

12 feet up glute bridges

12 box step ups – weighted

Track Work

A: Metcon (No Measure)

200m run x 4 @ 80-85%

Rest 2 min BT

400m run x 4 @ 80-85%

Rest 2-3 min BT

Rest 4-5 min before 800m

800m run @ 85-90%


Tuesday

05.28.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

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

*Build on the 2’s.

4’s: 65%

2’s: 75% and build

B: Metcon (Time)

5 Rounds for time:

5 Deadlifts (70%)

10 Bench Press or DB floor press (60%)

*2 separate bars

Accessory Work

A: Metcon (No Measure)

3-4 sets of

DB ext. rotations x 8

DB 1 arm row x 8

Cossack lunge x 8 (4/4) weighted


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