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Components
Front Squat
Front Rack Lunge
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
Ass & Abs
Childcare
CrossFit Kids
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Monday February 1st - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
PM WOD 3:30
PM WOD 4:45
PM WOD 6:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
30 (12/18)
Workout
Monday February 1st
Strength
Front Squat
Front Squat
A) Front Squats (0:00-12:00)
3 reps Every 2 minutes x 6 sets
Building to a tough 3 from 65%
-90 sec rest- (12:00-13:30)
Front Rack Lunge
B) Front Rack Reverse Lunges (13:30-16:30)
Every 90 seconds x 2 sets
12-14 Alternating reps @ 40% of A
Metcon
Metcon (Time)
50-40-30-20-10
SA DB Thrusters
10-20-30-40-50
DU
*20min Time Cap
*for the thrusters, the reps are total not each side!
Do NOT drop the DB from overhead or from the shoulders! Set it down ;)
Scaled: 25/15, Single Unders (x1.5 of DU)
RX: 35/25
RX+: 50/35
Accessory work
3 Sets
30 sec SA DB Overhead Hold L/R
15 Scap Pull Up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 01, 2021
Male Clients
1
Michael
Walsh
PM WOD 6:00
6 x 3 @ 250 lbs
165,185,205,225,235
2
Christian
Gomez
PM WOD 3:30
6 x 3 @ 225 lbs
135,155,185,205,215,225
2
James
Ciccone
AM WOD 5:30
6 x 3 @ 225 lbs
145 155 165 185 205 225
2
Marshall
Mortley
AM WOD 5:30
6 x 3 @ 225 lbs
155, 175, 195, 205, 215, 225
3
Zach
Smith'
AM WOD 5:30
6 x 3 @ 210 lbs
Up from 145
4
Adam
Gross
PM WOD 6:00
6 x 3 @ 195 lbs
4
Private
AM WOD 6:45
6 x 3 @ 195 lbs
4
Thomas
Gaffney
AM WOD 11:30
6 x 3 @ 195 lbs
155,165,175,180,185,195
5
Garrick
Gonzalez
PM WOD 3:30
6 x 3 @ 185 lbs
3 sets
6
Ryan
Katona
PM WOD 4:45
6 x 3 @ 175 lbs
7
Joseph
Ulibarri
AM WOD 5:30
6 x 3 @ 155 lbs
7
marcus
ardiel
AM WOD 6:45
6 x 3 @ 155 lbs
Female Clients
1
Amity
Livingston
PM WOD 3:30
6 x 3 @ 230 lbs
2
Savanna
Yaegle
PM WOD 3:30
6 x 3 @ 190 lbs
3
Crystal
Himeur
AM WOD 11:30
6 x 3 @ 165 lbs
3
Lily
Johnson
AM WOD 11:30
6 x 3 @ 165 lbs
105,115,130,145,155,165
4
Samantha
Jaramillo
PM WOD 3:30
6 x 3 @ 155 lbs
Built from 115
5
Danielle
Walker
PM WOD 3:30
6 x 3 @ 145 lbs
6
Liz
Russo
PM WOD 3:30
6 x 3 @ 135 lbs
7
Rachel
Furnari
AM WOD 5:30
6 x 3 @ 125 lbs
Building
8
Natasha
Bates
PM WOD 3:30
6 x 3 @ 120 lbs
85,95,105,115,120,120
9
Danielle
Knust
AM WOD 5:30
6 x 3 @ 115 lbs
Building to 115 by 4th set and stayed there through set 6
9
Natalie
surran
AM WOD 5:30
6 x 3 @ 115 lbs
9
Valerie
Warner
PM WOD 3:30
6 x 3 @ 115 lbs
10
Alicia
Ciccone
AM WOD 5:30
6 x 3 @ 105 lbs
10
Kelsey
Vigil
AM WOD 5:30
6 x 3 @ 105 lbs
Hips in pain. No heavy just horrible pain when I stood all the wa...
10
Leah
Thomas
AM WOD 11:30
6 x 3 @ 105 lbs
11
KRISTIAN
FAZIO
AM WOD 5:30
6 x 3 @ 100 lbs
12
Betsy
Hyde
AM WOD 6:45
6 x 3 @ 95 lbs
13
Sarah
Lujan
PM WOD 6:00
1 x 3 @ 115 lbs
80,85,90,100,105,115
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