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Components
Metcon
Power Jerk + Split Jerk
Settings
Location
(All)
Bear Canyon CrossFit
Program
Ass & Abs
Childcare
CrossFit Kids
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Wednesday - 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):
22 (13/9)
Workout
Wednesday
Strength
Metcon (Time)
For Time:
21-15-9
Single ALT. DB devil press 50/35
Box Jumper Overs 24/20
100 DU after each set
50 DU attempts/ or 200 SU
Power Jerk + Split Jerk (7x1)
Every :90, work on full extension of the hips, and dropping to catch the barbell.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 21, 2021
Male Clients
1
Zach
Smith'
AM WOD 5:30
11:01
2
Lorenzo
Hernandez
PM WOD 3:30
11:20
Beautifully hard.
3
Christian
Gomez
PM WOD 4:45
13:06
4
Michael
Walsh
AM WOD 6:45
13:36
5
James
Ciccone
AM WOD 5:30
14:20
6
marcus
ardiel
AM WOD 6:45
15:03
Did double 50lbs
7
Jon
Bender
PM WOD 4:45
15:08
30-in box
8
Mark
Smith
AM WOD 5:30
11:00
Rx weight, SUs
9
Marshall
Mortley
AM WOD 6:45
14:00
9
Private
AM WOD 6:45
14:00
10
Ed
Furnari
AM WOD 5:30
14:46
11
Aaron
Brundage
PM WOD 6:00
15:00
12
Jason
Hoy
AM WOD 6:45
15:08
35#
Female Clients
1
Johanna
Hayden
PM WOD 6:00
12:20
2
Liz
Russo
PM WOD 3:30
13:25
3
Valerie
Warner
PM WOD 3:30
10:57
35# Box Jump overs 200 singles
4
Danielle
Walker
PM WOD 3:30
11:15
35# step ups
5
Kelsey
Vigil
AM WOD 5:30
11:35
35 lb dumbbell box step overs 15 cal row
6
Sara
Fellows
AM WOD 5:30
11:39
Row’d instead of DU
6
Sarah
Lujan
PM WOD 6:00
11:39
200 SU 25lb DB 20 inch box
7
Leah
Thomas
PM WOD 3:30
13:00
Singles. 25#
8
Jann
Kindel
AM WOD 6:45
13:12
Scaled DB 20 Box step overs 22/15 and the jumps on 9 100 DU first...
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