Saturday

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.

Friday

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

Flex Friday

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

Thursday B

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

Active Recovery

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

Wed B

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

Wednesday

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

Track and Burn

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

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

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