Bulldog Burn Class –
Reserving a spot – Please make sure you are reserving your class attendance as far in advance as possible. Our coaches set up the Bulldog Burn classes according to anticipated attendance. Starting in April, classes with no reservations 2 hours prior to class start time will be canceled automatically.

4 Hour Cancellation Policy – Please make sure to cancel your reservation at least 4 hours prior to the class start time if you know you will not be able to attend. Classes have limited space and we want to ensure that everyone gets a chance to attend the class they would like to. If you do not show up to class or you cancel within that 4-hour window, you will be charged a $12 non-refundable fee.

4/1 – All of April, we will be doing a MEP (MyZone Effort Points) Challenge! More info coming soon!
4/1 – Bring a Friend – All Classes!
4/8 – Post Open BBQ – we will start grilling around 12:30 PM, please bring a dish to share
4/16 – Easter Sunday – gym will be closed

Beaverton Strength and Conditioning – CrossFit

View Public Whiteboard

Main WOD

A: Snatch BB warm up (2 sets with empty bar)

Snatch high pull x 6

Hang Power snatch x 6

Snatch from below knee x 6

OH squat x 6

B: Snatch complex (EMOM 10 x 1 set)

1 power snatch

1 hang squat snatch

1 OH squat

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 8 of

32 DUs

16 Russian swings 70/53

4 Ring MU

Scale bar MU for rings or 2:1 C2B

Competition WOD

A: Metcon (No Measure)

Snatch complex x 2

Snatch high pull x 6

Hang power snatch x 6

Snatch from below knee x 6

OH squat x 6

B: 2 position snatch (Build to aheavy in 20 min)

1 rep from above knee + 1 rep from floor

C: Metcon (Time)

21-15-9 of

C2B pull ups


Ring dips

Front squats 135/95

For time

Accessory Work

AA: Metcon (No Measure)

Bridge ups x 5

Pancake stretch x 30s

Hold bottom of dip x 20s

10 min at easy pace
Pancake video


Bridge up


Categories: WOD

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