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Components
Back Squat
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
Ass & Abs
Childcare
CrossFit Kids
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
TGIF - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
WOD: 6:30 AM
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):
13 (9/4)
Workout
TGIF
Back Squat
Back Squat
Back Squat + Wall Balls
Every 2:30, 5 Sets
3 Back Squat @ 85%
20 Wall Balls 30/20#
Metcon (Time)
For Time:
50 Pull-Ups
40 Box Jump Overs 24/20"
30 Burpees
20 Overhead Squats 135/95#, 61/43kg
30 Burpees
40 Box Jump Overs 24/20''
50 Pull-Ups
Time Domain: 15:00-20:00
Time Cap: 25:00
RX+ : Overhead Squat @ 165/110#
Finisher
"7:00 Abs"
7:00 AMRAP
10 V-Ups
20sec Hollow Hold
10 Tall Plank Knee to Elbow
40sec Forearm Plank
Cool down/Mobility
5/5 Active Pigeon Stretch
:30sec Childs Pose
10/10 Side Lying Thoracic Rotations
10/10 Supine Lumbar Rotation Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 13, 2022
Male Clients
1
Michael
Simpson
PM WOD 4:45
1 x 3 @ 315 lbs
30# WB, but did 20/15/10/10/10 reps
2
Eric
Glarborg
AM WOD 11:30
5 x 3 @ 275 lbs
30# WB 🤢
3
Michael
Keller
AM WOD 5:30
5 x 3 @ 245 lbs
3
Zach
Smith'
AM WOD 5:30
5 x 3 @ 245 lbs
All sets at 245, 30# WB
4
Casey
Link
PM WOD 3:30
1 x 3 @ 225 lbs
The struggle was real
5
Joseph
Ulibarri
AM WOD 5:30
5 x 3 @ 185 lbs
14# wb
5
Jason
Hoy
AM WOD 5:30
1 x 3 @ 185 lbs
68% max
6
Jeff
Pontes
AM WOD 11:30
1 x 3 @ 175 lbs
20# wall ball high mark
7
Ed
Furnari
AM WOD 5:30
1 x 3 @ 135 lbs
Female Clients
1
Jamie
Benavidez
AM WOD 11:30
1 x 3 @ 185 lbs
78%
2
Kelsey
Vigil
AM WOD 5:30
3 x 3 @ 165 lbs
10 20# wallballs
3
Monica
Zaleski
AM WOD 5:30
5 x 3 @ 155 lbs
☀️
4
Minta
Keller
PM WOD 4:45
1 x 3 @ 65 lbs
12 lb wb 15 first 2 rnds 20 wbs last 3 rnds
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