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Commit to be FIT

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

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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

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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

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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


1.

100 Push-ups

100 Sit-ups

100 Squats

1 Round for Time


2.

30 Push-ups

40 Sit-ups

50 Squats

3-5 Rounds for Time


3.

5 Pushups

10 Situps

15 Squats

Max Rounds in 20 minutes


4.

Lunges (each leg)

Handstand Push-ups

21-15-9 Rep Rounds for Time


5.

Run 400 meters (or any sprint distance – 1:30-2:30 min long)

50 squats

25 pushups

3 Rounds for Time


6.

Run 1000 meters (about 3-5 minutes)

100 squats

50 Pushups

1 Round for Time


7.

Squats for time (pick a number between 100-500)

1 Round for Time


8.

Burpees

Pushups

Situps

10-9-8-7-6-5-4-3-2-1 Rep Rounds for Time


9.

5 Handstand push-ups

10 Pistols

Max Rounds in 20 minutes


10.

Run 400 meters (1:30-2:30 mins)

30 Squats

5 Rounds for Time



11.

Double-Unders (jump rope)

Sit-ups

50-40-30-20-10 Rep Rounds for Time


12.

Single unders

Pushups

50-40-30-20-10 Rep Rounds for Time


13.

Burpees (50-150 – pick a number and go for it!)

1 Round for Time


14.

Run 800 meters (Run about 5 mins)

50 Sqiats

50 Sit-ups

3 Rounds for Time




15.

Run 1 mile

100 Push-ups

200 Squats

Run 1 mile

1 Round for Time


16.

Handstand Push-ups

Chair Dips

Push-Ups

21-15-9 Rep Rounds for Time


17.

21 Pushups

42 Squats

15 Pushups

30 Squats

9 Pushups

18 Squats

1 Round for Time


18.

Walking Lunges – pick a distance (100-400 meters) and go for it. No quitting!

1 Round for Time


19.

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


20.

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


23.

10 Shuffle run (aka Suicide’s) – 20-50 meters

10 Burpees

5 Rounds


24.

50-35-15

Leg lifts

Pushups

Situps

25.

30 HSPU

40 Jump squats

50 Situps

60 Squats

70 Double unders


26.

How many rounds in 20 minutes of

10 Bench dips

10 Box jumps

10 Lunges (each leg)


27.

12 Rounds for time

10 Burpees

10 Leg lifts


28.

Sprint 100 meters

Rest 1 minute

Repeat 10 times


29.

60 Pushups/30 HSPU

Run 400 m

40 Pushups/20 HSPU

Run 800 m

20 Pushups/10 HSPU

Run 1 mile


30.

100 Single unders

50 Squats

5 rounds for time

 

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