WODs


Tuesday

03.26.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

EMOM 10

1 Clean + 1 Hang Clean
*Begin @50%+- and build

B: Metcon (Time)

5 Rounds for time:

3 Cleans at 70% of A.

10 HSPU
*Use 70% of part A.

C: Metcon (No Measure)

Finisher w/ partner

200 Air squats

(Alternating every 10 reps)
*Not for time, get full depth and focus on good form.


Track and Burn

03.26.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Track Work

A: Metcon (Time)

400m run x 2 @ 75%

Rest 2 min between

1 mile run @ 85%

Rest 4 min

1 min run @ 85%

Rest 4 min

800m run @ 75%

Try to match the mile times

A2: 1-Mile Run (Time)

Max Effort 1-Mile Run
Record from above mile time

Burn class

Bike

Metcon (No Measure)

EMOM 16

-Alternate movements each minute-

1. 16/11 Cals Bike

2. 2-3 Rope Climbs/Raise Lowers

3. 5 Devil’s Press

4. Rest
-Do this as a class together. Athletes may start at any station.

Rower

Metcon (No Measure)

AMRAP 12

Partner Up!

P1:

20/15 Cals Row (Pace setter)

P2:

AMRAP

9 KB Swing

9 Goblet Squat

9 V-ups
P1 is pace settter. P2 does as many rounds and reps as possible while P1 rows. P1 picks up wherever P2 leaves off.

Finisher

Metcon (No Measure)

2-3 Rounds

30- 40 sec Side Plank/side


Monday

03.25.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Snatch Balance (15min Clock)

Min 1-10: Build to a heavy snatch balance

Min11-15:

2×3 @75%

*Focus on speed, tension in the bottom and holding the position.

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 10

15/12 Cals on BIke

10 Pull-ups

5 Snatch 95/65

Rx+

Assault Bike

C2B

Snatch 115/75

Accessory Work

A: Metcon (No Measure)

3-4 sets

IYTs x 12

Banded facepull x 12

Banded Good Mornings x 12

(down slow – up fast)


Monday Burn

03.25.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Treadmill

Metcon (No Measure)

AMRAP 9

30 Cal Run/20 Walk

16 DB Thruster

12 OH Plate Sit-ups

Bike

Metcon (No Measure)

EMOM 10

1. 15 KB SDHP + Max Cals on Bike

2. Rest

Floor

Metcon (No Measure)

AMRAP 9

20m D Ball Carry

12 Box Jumps

20m D Ball Carry

12 Plank Burpees

Finisher

Metcon (No Measure)

2-3 Rounds

30 sec Bar Hang

30-40 sec Hollow Hold


Oly

03.24.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Metcon (Weight)

4 sets

2 No contact cleans + push press:
* focus on extending in the pull and being aggressive in the turnover, use the legs in the push press.

B: Clean and Jerk ( 2 waves of 4 singles adding weight each set )

starting at 80% for the first wave, then start over at 2-3% heavier for the second wave.

Acc: Metcon (Weight)

3-4 Sets

10 BB 1-Leg RDL

60sec Weighted Plank Hold

15 Weighted Situps


Sunday Burn

03.24.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Treadmill

Metcon (No Measure)

EMOM 10

1. 30 sec Battle Rope Slams

2. 30 sec Max Cals Tread

Rower

Metcon (No Measure)

AMRAP 10

300/250m Row

8 Lateral Hops over Erg

8 Erg Pike Ups

Bike

Metcon (No Measure)

AMRAP 10

20/15 Cals

12 Half Russian Twists/Side

20/15 Cals

12 Alt. DB Snatch


Saturday

03.23.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Weight)

EMOM 10

High Pull + Snatch
*Hold bottom position in snatch for 2 sec.

*Build each set

B: Metcon (Time)

4 Rounds for time w/ a partner:

40 Overhead Squats 95/65

12 Synchro Bar Facing Burpees

10 Muscle Ups

Rx+

115/75


Partner Sat

03.23.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Rower

A: Metcon (Distance)

AMRAP 16

1 person will always be rowing, rotate as needed

100 DB push press – 35/20

100 DB front squat

100 ring rows / feet up for challenge

100 Russian swings – heavy

In time left over max distance row

Goal – Men – 3500m

Ladies – 3000m

Bike

B: Metcon (Calories)

AMRAP 16

Bike is pace setter with 30 cals

Rotate each set

50 D ball over

50 medball burpee – extend ball OH at top

100 ab wheel rollouts / BB

100 jump squats with medball

In time left over max cal bike


Open 19.5

03.22.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

A: Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

B: Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes


Get Swole Friday!!

03.22.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Floor

A: Metcon (AMRAP – Rounds)

AMRAP 14

Ascending ladder 2-4-6-8-10…..

2 seated DB curls

2 lying tricep extensions

2 pulse lunges/side

Bike

B : Metcon (AMRAP – Rounds)

AMRAP 14

20s bike @ 75% – 60/54 rpm

20s bike @ 85% – 64/58 rpm

4/side – 1 arm DB bench (keep 1 arm extended, rotate reps)

4/side 1 arm DB row

Add 1 rep/side each set – mod heavy

B : Metcon (AMRAP – Rounds)

AMRAP 14

20s bike @ 75% – 60/54 rpm

20s bike @ 85% – 64/58 rpm

4/side – 1 arm DB bench (keep 1 arm extended, rotate reps)

4/side 1 arm DB row

Add 1 rep/side each set – mod heavy

Finisher

C: Metcon (No Measure)

3-4 sets of

Cuban press x 8 – light

BSS x 8/side – good control , upright torso

25 sit ups


Active Recovery

03.21.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 @ 70%

10 cal bike

10 V-Ups

20 Double unders (or single unders)

20 ball slams

30 cal row


Wed burn

03.20.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (AMRAP – Rounds)

Sprint sets

Every 3 min for 15 min

15/12 cal bike

12 wallball – UB

12 Russian swings – heavy

Treadmill

B: Metcon (AMRAP – Rounds)

AMRAP 15

10 cal row

10 jump change lunges

10 Renegade rows (5/5) – no pushup

Add 2 cals and reps each set

Finisher

C: Metcon (AMRAP – Rounds)

AMRAP 5 of the following complex

With DBs

1 lunges each leg

2 deadlift

3 curls

4 front squats

5 presses


Wednesday

03.20.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (10 Rounds for reps)

EMOM 10 (Alternating)

Odd: 8 DB Box Step Overs 50’s/35’s (24″/20″)

Even: 15/12 Cal Row or 18/15 Cal Bike
*Work up until the :45sec mark and rotate.

B: Metcon (Time)

5 rounds for time

Run 200m / 20/15 cal bike

Max Rep Bench Press 135/95

5 D-Ball Over Shoulder 100/70

Rx+ – 150/100

Time cap – 20 min
*Work up until the :45sec mark and rotate.

*Score = Max reps per round.

Accessory Work

A: Metcon (No Measure)

10 x 3

Weighted pull up

Weighted dip

D ball clean – heavy


Track and Burn

03.19.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Track Work

A: Metcon (Time)

Warm up

200m run x 2 @ 70%

Rest 1 min between

800m run @ 80%

Rest 4 min

2000m run @ 85% – hard

Rest 5 min

800m run @ 75% – mod/hard

Into a

200m walk -slow

Score 2k

B: 2000m run (Time)

Run 2000m at the prescribed pace

Burn class

Bike

A: Metcon (AMRAP – Rounds)

AMRAP 13

15 cal bike @ hard pace

4 D ball squat cleans

20m D ball front carry

Add 2 cleans and 10m each set

Rower

B: Metcon (Distance)

500m row hard pace

Then

AMRAP 8

8 alt DB snatch

8 DB step over (1)

8 1 arm sit up (4/4)

Time remaining – max distance row

13 min cap

Finisher

C: Metcon (No Measure)

3 sets of

Banded hamstring curl x 12 – prone – 2 leg

Banded face pull x 12

Banded rotations x 12/side – straight arm


Tuesday

03.19.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Push Press (3×3 @21×1)

B: Metcon (Time)

For Time:

100 Double Unders

50 HSPU

40 Toes to Bar

30 S2OH (160/100)

20 Front Squats (160/100)

Extra work

A: Metcon (AMRAP – Rounds)

40 min of

20 cal bike

10 Russian swings – 70/53

5 Ring MU or 10 pull up+dips


Mon

03.18.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Bike

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3-6-9-12-15-12-9-6-3-……

Cals bike

DB push press

Box step overs wth DBs

Rower

B: Metcon (AMRAP – Rounds)

EMOM 12

Odd – 15/12 cal row or 45s max

Even – 16 wallball UB – challenging

Finisher

C: Metcon (AMRAP – Rounds)

4-5 sets of

10 alt “alligators”

10 knee to chest w/feet in straps or rings

10 KB push ups – feet up


Monday

03.18.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Back Squat (3×3 @21×1)

B: Metcon (3 Rounds for reps)

AMRAP 3

10 Pullup

15 thrusters 95/65

30 Cal Bike

Rest 1 minute

AMRAP 4

10 Pullup

15 thrusers 95/65

30 Cal Bike

Rest 2 minutes

AMRAP 5

10 Pullup

15 thrusters

30 Cal Bike

Rx+

C2B

115/75

Assault Bike

Accessory Work


Oly

03.17.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Metcon (Weight)

Snatch with no contact + snatch balance: 2+1 (5 sets)
*Keep loads light

* focus on extending in the pull and being aggressive in the turnover catch tight and low in the snatch balance

B: Metcon (Weight)

Snatch + hang snatch below the knee: (80%/1+1)x5
*Build to 80% and then pefrom sets

C: Snatch Pull (4×2 @80-90%)

*Build over sets if form allows

Acc: Metcon (Time)

Plank:

Accumulate 3 minutes


Sunday Burn

03.17.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Rower

Metcon (No Measure)

500/400m Row

60 sec Rest

400/300m Row

45 sec Rest

300/200m Row

30 sec Rest

200/150m Row

Bike

Metcon (No Measure)

AMRAP 8

15/10 Cals

10 Double KB Deadlift

100m Farmer’s Carry

Floor

Metcon (No Measure)

EMOM 8

1. 12-14 Box Jumps

2. 14 DB Thruster

Finisher

Metcon (No Measure)

3 Sets

10-12 BW Row (Supine Grip)

10-12/Side SA Side Lateral Raise (Seated, Knee Tuck)


Saturday

03.16.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Split Jerk (10min EMOM 2 split Jerks)

*Begin at 50% and build each set

B: Metcon (AMRAP – Rounds and Reps)

24min AMRAP

5 Power Clean 95/65

10 Front squat

15 Toes to bar

20 Wall Balls 20/14

25 Cals on Row (30 Cals on Bike)

30 Double Unders


Saturday Burn

03.16.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Rower

Metcon (No Measure)

Partner Up!

AMRAP 15

Row 250/200

-Immediately after getting off rower complete:

A: 35 DU/50 SU + 10 Push-ups

or

B: 10 MB Slams + 10 MB Sit-ups

*Alternate between A and B movements. Do not do both each time you get off the rower.
P1 starts on rower and completes jump rope turns and push-ups while P2 rests. P2 completes row, jump rope and push-ups while P1 rests. P1 then does row, slams, and sit-ups.

Metcon (No Measure)

EMOM 16

1. 20/15 Cals Tread

2. 14 DB Snatch (7/side, not alternating)

3. 5 KB Lunge Squat Complex*

4. Rest
*Lunge Forward Left Foot, Lunge Forward Right Foot, Squat = 1


Flex Friday

03.15.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Floor

Metcon (No Measure)

3-4 Rounds

8 Alt. SA DB Bench Press

8 DB Bench Press

12 Supine Tricep Extension

14 Leg Drops (off bench)

Bike

Metcon (No Measure)

EMOM 8

Even: 40 sec. Bike @ 80%

Odd: 14 KB Lateral Lunge (7/side)

Metcon

Metcon (No Measure)

AMRAP 8

100m Run

12 SA Ring Row (6/side)

12 Power Step-ups (6/side)

20 sec Box Dips

Finisher

Metcon (No Measure)

3 Rounds

12 Hammer Curl

12 MB Crunch


Open 19.4

03.15.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

A: Metcon (Time)

For time

50 DB bench 50/30

50 dips

50 chin ups

50 BB curls 65/35


Thursday Burn

03.14.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Treadmill

Metcon (No Measure)

On a 10 minute clock:

2 min Tread @ 80%

14 OH Plate Reverse Lunges

14 Alt. Side Plate V-ups

90 sec Tread @ 80%

12 OH Plate Reverse Lunges

12 Alt. Side Plate V-ups

60 sec Tread @ 80%

10 OH Plate Reverse Lunges

10 Alt. Side Plate V-ups

30 sec Tread @ 80%

8 OH Plate Reverse Lunges

8 Alt. Side V-ups

-Recovery Run/Walk for remaining time on clock.

Bike

Metcon (No Measure)

EMOM 10

Even: 17/12 Cals Bike

Odd: 4 D Ball Over Shoulder +20m Carry
-Scale to finish calories by 30 sec.

Rower

Metcon (No Measure)

AMRAP 10

15/12 Calories Rower

12 DB Deadlift

9 DB Hang Power Cleans

6 DB S2OH


Wednesday Burn

03.13.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Bike

Metcon (No Measure)

Buy in:

100 Single Unders

-then-

2 min Bike/5 KB SDHP + 10 KB Swings

90s Bike/5 KB SDHP + 10 KB Swings

60s Bike/5 KB SDHP + 10 KB Swings

30s Bike/5 KB SDHP + 10 KB Swings

-then-

Cash Out:

100 Single Unders

Rower

Metcon (No Measure)

On a 9 minute clock:

Buy in:

1k/800m Row

-then-

AMRAP in remaining time:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Treadmill

Metcon (No Measure)

Groups of 3 at Tread

EMOM 9

1. 45 sec @ 80-85%

2. 14 Rotating MB Slams

3. 30 sec Hollow Hold

Finisher

Metcon (No Measure)

3 Sets

6/side SA DB Push Press @ 31×1

15 Band Tricep Pushdowns


Wednesday

03.13.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Overhead Press (3×4 @31×1)

Overhead Press

B: Metcon (Time)

3 Rounds for time of:

15 Russian Swings 70/53

15 Goblet Squats

15 Pull-ups

Rest 5 Minutes

800m Run for time.

Accessory Work

A: Metcon (No Measure)

3-4 sets

Ring row x 5 @ 51X1

KB push up x 5 @ 31X1

1 arm OH squat x 5


Tuesday

03.12.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (No Measure)

3 sets of

10-12 HSPU (Cycle)

3-4 Tall Box Jumps

30-50 DU’s (Unbroken)

B: Clean (Build to a heavy in 15minutes)

Rest 5 minutes then perform part C

C: Metcon (Time)

30 Squat Cleans for time

225/155 or 75-80%

Accessory Work

A: Metcon (No Measure)

3-4 sets

BSS x 5 @ 31X1 -light weight

1 arm DB row x 5 @ 2121

1 arm DB push press x 5 @ 31X1


Track and Burn

03.12.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Rower

Metcon (No Measure)

In 12 minutes, get through as much work as possible.

21-18-15-12-9-6-3

Cals on Rower

Wall Balls

Bike

Metcon (No Measure)

AMRAP 12

25/20 Cals Bike (+5)

12 Alt. DB Snatch

24 Russian Twists (use DB)

Finisher

Metcon (No Measure)

3 Sets

12 SL Deadlift (6/side)

12 Bicep Twist Curls

12 Side Lateral Raise
Can use DB, BB or KB for Single Leg Deadlift

Track Work

A: Metcon (Time)

400m run @ 75%

Rest 2-3 min

800m run @ 85%

Rest 3-4 min

1600m run @ 75%

Rest 4 min

2000m run @ 5k race pace or 85%

Score 2k


Monday Burn

03.11.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – Bulldog Burn

Treadmill

Metcon (No Measure)

EMOM 10

Even: 20/15 Cals

Odd: 14 Double KB Deadlift

Rower

Metcon (No Measure)

AMRAP 10

Max Calories on Rower

Every minute get off and perform 4 Burpees

Bike

Metcon (No Measure)

AMRAP 10

25/20 Cals Bike

2 Rope Climbs

12 Alt. Reverse Lunges

Finisher

Metcon (No Measure)

3 Rounds

30-40 sec Side Plank Hold Left

30-40 sec Side Plank Hold Right

Rest as necessary between rounds.
If this is easy for you, try a Star Plank!


Monday

03.11.2019 | Comments ( 0 )

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Back Squat (3×4 @31×1)

B: Back Squat (1×20 AHAP)

C: Metcon (Time)

20-15-10 of:

DL 185/135

Power Clean 165/125

Front Squat 135/95

S2OH 115/75

Cals on Air Dyne

Rx+

225/185/165/135

Assault Bike

Accessory Work

A: Metcon (No Measure)

10 x 5

Strict pull up

Strict dip

-weighted if possible