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Components
Deadlift
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
Aerobic Capacity
Functional Body Building
Hibernation WOD
Mobility
Open Gym
Strongman Sunday
SWEAT
WOD
Date
WOD
Tuesday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
Open Gym 1pm and 2:15pm (Members only)
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):
6 (4/2)
WOD
Tuesday
Warm-up
Trainers Choice (No Measure)
Monster Walk
3 Rounds
250 M Row
10 Medball Cleans
10 Pushups
10 Hollow Body Rocks
10 Supermans
10 Kips on Rig
Weightlifting
Deadlift (10x6)
EMOM
Slow and controlled. No dropping from top
Deadlifting in a library
HAP
ZOOM
RDL same rep scheme
Metcon
Metcon (AMRAP - Reps)
20min. EMOM:
Min. 1) 15/12 Cal Row/Bike
Min. 2) 20 Wall Balls 20/14
Min. 3) Max Effort Pull-Ups
Min. 4) Rest
Sub Ring Rows or Subinated Barbell Row
ZOOM
1) 12 Burpee
2) 15 Thruster 95/65
3)Max Effort Rows
4) Rest
Extra Credit
Metcon (No Measure)
Pistols
3×20
Barbell Sit Ups
4×15
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 23, 2020
Leaderboard
Men's Deadlift
Jon Bender
06/23/2020
10 x 6 @ 250 lbs
Private
06/23/2020
10 x 6 @ 155 lbs
Women's Deadlift
Delise Hoy
11/11/2019
10 x 6 @ 155 lbs
Samantha Jaramillo
06/23/2020
10 x 6 @ 155 lbs
Robbie Bustos Flores
06/23/2020
10 x 6 @ 45 lbs
Male Athletes
1
Jon
Bender
PM WOD 4:45
10 x 6 @ 250 lbs
245x5; 255x5
2
Private
AM WOD 5:30
10 x 6 @ 155 lbs
3
Colton
Deeter
PM WOD 4:45
1 x 6 @ 235 lbs
3
Michael
Walsh
PM WOD 4:45
1 x 6 @ 235 lbs
Female Athletes
1
Samantha
Jaramillo
PM WOD 4:45
10 x 6 @ 155 lbs
2
Robbie
Bustos Flores
PM WOD 4:45
10 x 6 @ 45 lbs
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