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Components
Strict Press
Metcon
Good Mornings
Settings
Location
(All)
Bear Canyon CrossFit
Program
Ass & Abs
Childcare
CrossFit Kids
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Thursday - 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):
3 (2/1)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
3 Rounds
250 M Row/10 Cal Bike
10 Burpee
10 Plate to over head
10 Alt Lunges
10 airsquats
10 plank jacks
Weightlifting
Strict Press (10x4)
4 EMOM 10 Min
Zoom
Z-press
5 EMOM 10 Min
Metcon
Metcon (AMRAP - Reps)
13min. AMRAP:
40 Calorie Row/ 40/30 Bike 40 Ski
50 Wall Balls 20/14
60 OH Walking Lunges with a 45 Plate
70 Double unders/140 SU
*Can you make it back to the wall balls on the 2nd round?!
Zoom
30 Burpee
50 Thruster
60 Overhead lunges
70 DU/140 (Su/Hops)
Extra Credit
Good Mornings (4x10)
Metcon (No Measure)
100 Weighted AB Mat Situps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 11, 2020
Male Clients
1
Thomas
Gaffney
AM WOD 6:45
10 x 4 @ 100 lbs
First 4 sets @ 95#
2
Jason
Barnes
PM WOD 6:00
10 x 4 @ 95 lbs
Female Clients
1
Melissa
Martinez
PM WOD 4:45
10 x 4 @ 45 lbs
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