Jeff Hough
First of all, I'd like to state for the record that, "Burpies are Evil.”
Why do I say that...
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Welcome to Beaverton Crossfit!
The Beaverton Crossfit philosophy is simple: Be confident in your abilities and accomplishments, build character through the ups and downs of training, and always believe in yourself during the workouts. You'll find the strength and mental toughness that makes you a CrossFit athlete. Don't quit on yourself, and we will NEVER quit on you.
Workout of the Day - tgif
WARM
MAIN
3 rounds of
5 C/J 135/95
10 T2B
15 Wall ball 20/14
For time…
Rest 5 min
1000m row for time
Rest 5 min
20 Alt TGUs
Take your time on these, go as heavy as possible with good form
3987
Workout of the Day - thurs 5-17
Don’t miss Sundays fun at the Sunset track for a Burpee Mile….2 pm start, bring H20 and some nutrition as you may be a while…solos and teams are welcome…hope to see you there, chalk this one up as done and done!
WARM
Skill 3 sets of 10 wall ball
MAIN
Strength
deadlift/press
5 x 5 @ 70%
Burner
21-15-9
Box jump over 20/24
HSPU
3986
WOD Media
Training Tips
30 New Travel Workouts
No Equipment Required: Start the clock and 3-2-1 Go!
Warmup
15-second Samson Stretch
10 Squats
10 Sit-ups
10 Good mornings
10 Pushups
3 Rounds
100 Push-ups
100 Sit-ups
100 Squats
1 Round for Time
30 Push-ups
40 Sit-ups
50 Squats
3-5 Rounds for Time
5 Pushups
10 Situps
15 Squats
Max Rounds in 20 minutes
Lunges (each leg)
Handstand Push-ups
21-15-9 Rep Rounds for Time
Run 400 meters (or any sprint distance – 1:30-2:30 min long)
50 squats
25 pushups
3 Rounds for Time
Run 1000 meters (about 3-5 minutes)
100 squats
50 Pushups
1 Round for Time
Squats for time (pick a number between 100-500)
1 Round for Time
Burpees
Pushups
Situps
10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time
5 Handstand push-ups
10 Pistols
Max Rounds in 20 minutes
Run 400 meters (1:30-2:30 mins)
30 Squats
5 Rounds for Time
Double-Unders (jump rope)
Sit-ups
50-40-30-20-10 Rep Rounds for Time
Single unders
Pushups
50-40-30-20-10 Rep Rounds for Time
Burpees (50-150 – pick a number and go for it!)
1 Round for Time
Run 800 meters (Run about 5 mins)
50 Sqiats
50 Sit-ups
3 Rounds for Time
Run 1 mile
100 Push-ups
200 Squats
Run 1 mile
1 Round for Time
Handstand Push-ups
Chair Dips
Push-Ups
21-15-9 Rep Rounds for Time
21 Pushups
42 Squats
15 Pushups
30 Squats
9 Pushups
18 Squats
1 Round for Time
Walking Lunges – pick a distance (100-400 meters) and go for it. No quitting!
1 Round for Time
10 Turkish Get-ups (1 or 3 gallon jug of water)
20 Double-Unders
30 Walking Lunges
40 Push-ups
30 Squats
20 Leg lifts
10 Box Burpees
2 Rounds for Time
Run 400 meters
50 Squats
Run 400 meters
50 Push-ups
Run 400 meters
50 Sit-ups
Run 400 meters
1 Round for Time
21.
80-60-40-20
Air Squats
40-30-20-10
Situps
20-15-10-5
HSPU
22.
50 Walking Lunges (each leg)
800 M run
50 Walking Lunges
10 Shuffle run (aka Suicide’s) – 20-50 meters
10 Burpees
5 Rounds
50-35-15
Leg lifts
Pushups
Situps
30 HSPU
40 Jump squats
50 Situps
60 Squats
70 Double unders
How many rounds in 20 minutes of
10 Bench dips
10 Box jumps
10 Lunges (each leg)
12 Rounds for time
10 Burpees
10 Leg lifts
Rest 1 minute
Repeat 10 times
60 Pushups/30 HSPU
Run 400 m
40 Pushups/20 HSPU
Run 800 m
20 Pushups/10 HSPU
Run 1 mile
50 Squats
5 rounds for time
Class Registration
Beyond the Whiteboard
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Calendar of Events
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