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Components
Front 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
Monday - 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):
25 (12/13)
Workout
Monday
Front Squat
Front Squat
Every 2:00 minutes, 5 Sets
1 Front Squat, starting @ 85% of 1rm and increase each set, build to a heavy single for the day
Metcon (6 Rounds for time)
6 rounds for time:
10 bar facing burpees
15 thrusters (95/65)
***rest 90 seconds between rounds***
Goal 2:30 per round - 21 minutes
25-minute time cap
RX+ 115/80
Cool down/Mobility
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 23, 2022
Male Clients
1
John
Jennings
PM WOD 3:30
1 x 1 @ 365 lbs
2
Mark
Smith
AM WOD 5:30
1 x 1 @ 335 lbs
3
Eric
Glarborg
PM WOD 4:45
1 x 1 @ 325 lbs
Sorry Stephen.
4
Michael
Simpson
PM WOD 4:45
1 x 1 @ 315 lbs
325f
4
Stephen
Johnston
PM WOD 3:30
1 x 1 @ 315 lbs
Missed 320.
5
Michael
Keller
AM WOD 11:30
1 x 1 @ 245 lbs
5
Zach
Smith'
AM WOD 5:30
1 x 1 @ 245 lbs
Failed 260 attempt
6
Private
WOD: 6:30 AM
1 x 1 @ 225 lbs
7
Jason
Hoy
AM WOD 5:30
1 x 1 @ 215 lbs
8
Jeff
Pontes
AM WOD 11:30
1 x 1 @ 205 lbs
9
Ed
Furnari
AM WOD 5:30
1 x 1 @ 155 lbs
10
Cordis
Carter
AM WOD 11:30
1 x 1 @ 145 lbs
Female Clients
1
Shanda
Diantonio
PM WOD 4:45
1 x 1 @ 265 lbs
2
Lily
Johnson
AM WOD 11:30
1 x 1 @ 210 lbs
3
Savanna
Yaegle
PM WOD 3:30
1 x 1 @ 200 lbs
4
Crystal
Himeur
PM WOD 4:45
1 x 1 @ 185 lbs
4
Monique
Monsivaiz
PM WOD 3:30
1 x 1 @ 185 lbs
5
Kelsey
Vigil
AM WOD 5:30
1 x 1 @ 170 lbs
6
Monica
Zaleski
AM WOD 5:30
3 x 1 @ 165 lbs
PR
7
Courtney
Smith
PM WOD 4:45
1 x 1 @ 150 lbs
120, 125, 130, 135, 150
8
Rachel
Furnari
AM WOD 5:30
1 x 1 @ 135 lbs
115, 135, failed 145
9
Amber
Miranda
PM WOD 4:45
1 x 1 @ 130 lbs
10
Kristina
Metge
AM WOD 5:30
1 x 1 @ 125 lbs
65, 85, 105, 125, 105
11
Valerie
Warner
AM WOD 5:30
3 x 5 @ 115 lbs
12
Danyella
Nava
AM WOD 11:30
1 x 1 @ 95 lbs
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