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Components
Clean+ Front Squat
Metcon
Pullup/Dip Bravo
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):
29 (13/16)
Workout
Wednesday
Strength
Clean+ Front Squat (6x1)
Clean+ 3 Front Squats
E2M for 6 sets. Building to a heavy Complex of 1 squat clean + 4 front squats.
Metcon (Time)
For Time:
20 DL 225/155
20 T2B
40 Cal
20 T2B
20 DL 225/155
Accessory work
Pullup/Dip Bravo (10 Rounds for reps)
5 Weighted Pullup
5 Weighted Dip
EMOM 10 Mins
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 28, 2021
Male Clients
1
Michael
Keller
AM WOD 5:30
6 x 1 @ 205 lbs
2
Zach
Smith'
AM WOD 5:30
6 x 1 @ 200 lbs
Up from 155
3
Michael
Walsh
PM WOD 6:00
6 x 1 @ 195 lbs
Up from 135
4
Christian
Gomez
PM WOD 6:00
6 x 1 @ 185 lbs
4
Luke
Hankner
PM WOD 3:30
6 x 1 @ 185 lbs
5
Jon
Bender
PM WOD 6:00
6 x 1 @ 175 lbs
6
Garrick
Gonzalez
PM WOD 4:45
6 x 1 @ 165 lbs
Last 3 sets
6
Jayce
Mawson
AM WOD 6:45
6 x 1 @ 165 lbs
7
Jason
Hoy
AM WOD 6:45
6 x 1 @ 145 lbs
7
Private
AM WOD 6:45
6 x 1 @ 145 lbs
8
Private
PM WOD 4:45
6 x 1 @ 125 lbs
9
Aaron
Brundage
PM WOD 6:00
6 x 1 @ 115 lbs
9
Ed
Furnari
AM WOD 5:30
6 x 1 @ 115 lbs
Female Clients
1
Amity
Livingston
PM WOD 3:30
6 x 1 @ 190 lbs
2
Shanda
Diantonio
PM WOD 3:30
6 x 1 @ 165 lbs
3
Crystal
Himeur
PM WOD 3:30
6 x 1 @ 155 lbs
Built from 125
3
Samantha
Jaramillo
PM WOD 3:30
6 x 1 @ 155 lbs
110 120 130 140 145 155
4
Lily
Johnson
PM WOD 3:30
6 x 1 @ 135 lbs
5
Kelsey
Vigil
AM WOD 5:30
6 x 1 @ 125 lbs
6
Valerie
Warner
PM WOD 4:45
6 x 1 @ 120 lbs
7
Liz
Russo
PM WOD 3:30
6 x 1 @ 115 lbs
Squat Clean built from 65#
8
Rachel
Furnari
AM WOD 6:45
6 x 1 @ 105 lbs
From 60#
9
Leah
Thomas
PM WOD 3:30
6 x 1 @ 95 lbs
9
Terra
McDermott
PM WOD 3:30
6 x 1 @ 95 lbs
Last two sets at 95
9
Tessa
Graham
PM WOD 3:30
6 x 1 @ 95 lbs
10
Alicia
Ciccone
AM WOD 5:30
6 x 1 @ 90 lbs
11
Jann
Kindel
AM WOD 6:45
6 x 1 @ 75 lbs
11
Kristina
Metge
AM WOD 5:30
6 x 1 @ 75 lbs
12
Sarah
Lujan
PM WOD 6:00
1 x 1 @ 90 lbs
65,70,75,80,85,90
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