Announcements
3rd Annual Valentines Day Massacre
February 10 – Registration open
more details to follow
Sign up soon as this usually sells out
BCF Members and Staff are invited to shop at the Nike store
January 13th through January 21st
See flyer on whiteboard for details
Beaverton Strength and Conditioning – CrossFit
Main WOD
A: Back Squat ( 5×4 @12×1 tempo)
*Build each set
*Focus is on stable positioning and depth
B: Metcon (AMRAP – Rounds and Reps)
15min AMRAP
15 Power Snatch 75/55
30 Double Unders
15 Wall Balls (20/14)
30 Double Unders
C: Bench Press (AMRAP 5 @ 135/95)
D: Chin Up (AMRAP 5)
Palms facing you.
Competition WOD
Morning session
am: Metcon (Time)
100-80-60-40-20 cal AD
50-40-30-20-10 wallball 25/16
Work at 80-85%
A: Metcon (1 Rounds for time)
Complete as much as possible in
6 min – 8 min – for time
1000m row
60 DUs
50 KB swings 3/4 height – 53/35
40 Pull ups
30 S2OH – 135/95
20 Box jumps 24/20
10 Burpee over bar
Rest 4 min after each set
B: Metcon (AMRAP – Rounds)
EMOM 10
25 DUs
7 HSPU – as many strict as possible each set
Accessory Work
A: Metcon (No Measure)
4 sets of
Bar dips x 8 w/2s hold top/bottom
Cuban press x 8
https://www.youtube.com/watch?v=uZ-jtK0prxs
Romanian DL x 1 leg x 8
https://www.youtube.com/watch?v=GoKjrvJi-Iw