Show WOD in Full Screen
Auto Scroll Page
Components
Snatch
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
Aerobic Capacity
Functional Body Building
Hibernation WOD
Mobility
Open Gym
Strongman Sunday
SWEAT
WOD
Date
WOD
Wednesday - 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):
5 (3/2)
WOD
Wednesday
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 PVC OHS
10 Alt Lunges
10 Hollow Body Rocks
Monster Walks
Weightlifting
Snatch (9x1)
Every 1:30 for 9 Sets
Above Knee Snatch + Below Knee Snatch + Snatch
Full Squat
Sets 1-2: Technique Focus
Sets 3-6: Build in weight, NO misses
Sets 7-9: Technique Focus
Drop and reset between reps if necessary to maintain form. Above Knee Snatch should be well below hip.
Zoom
Goblet
9X8 Tempo 3310
Metcon
Metcon (Time)
10-20-30-20-10
OH Alt Lunge 95/65
Box Jump Over 24/20
14Min Cap
Extra Credit
Metcon (No Measure)
10 Min Emom
12 Russian Swing 70/53
30 Turkish Get ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 29, 2020
Leaderboard
Men's Snatch
Christian Gomez
07/29/2020
9 x 1 @ 100 lbs
Jason Hoy
07/29/2020
9 x 1 @ 85 lbs
Women's Snatch
Sarah Lujan
07/29/2020
9 x 1 @ 60 lbs
Male Athletes
1
Christian
Gomez
PM WOD 3:30
9 x 1 @ 100 lbs
2
Jason
Hoy
AM WOD 6:45
9 x 1 @ 85 lbs
3
Jason
Barnes
PM WOD 6:00
7 x 1 @ 85 lbs
Female Athletes
1
Sarah
Lujan
PM WOD 6:00
9 x 1 @ 60 lbs
First 2 sets 55, set 3 -7 at 60, 8-9 at 55lbs
2
Delise
Hoy
AM WOD 6:45
9 x 1 @ 55 lbs
Loading...
Powered By Wodify