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Components
Push Press
Metcon
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
Aerobic Capacity
Childcare
Functional Body Building
Hibernation WOD
Mobility
Open Gym
Strongman Sunday
SWEAT
WOD
Date
Workout
Friday - 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):
7 (5/2)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
2 Rounds
250 Row/ 10 Cal
10 Air-squats
10 Plate Ground to overhead
10 Box Step ups
10 Push ups
Weightlifting
Push Press (5 Sets)
Push Press
E2M
4 @70-75%
3 @75-80%
2 @80-85%
3 @75-80%
4 @70-75%
Metcon
Metcon (Time)
21-15-9
Cal Row/Bike
Hang Clean 115/85 (Full Squat)
Box Jump
Ring/Box Dips
Scale Accordingly
Zoom
21-15-9
Burpee
Hang Clean
Tuck Jumps
Chair Dips
Extra Credit
Metcon (Time)
Optional Extra Credit:
100 DB Russian Twist with 50/35lb
*You can only work Tabata Style. 20sec. to work x 10sec. of rest until you're done. Left + Right = 1rep
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 10, 2020
Leaderboard
Men's Push Press
marcus ardiel
07/10/2020
5 x 1 @ 185 lbs
Thomas Gaffney
07/10/2020
5 x 1 @ 135 lbs
Joseph Ulibarri
07/10/2020
5 x 1 @ 75 lbs
Women's Push Press
Samantha Jaramillo
07/10/2020
5 x 1 @ 100 lbs
Delise Hoy
07/10/2020
5 x 1 @ 90 lbs
Male Clients
1
marcus
ardiel
AM WOD 6:45
5 x 1 @ 185 lbs
2
Thomas
Gaffney
AM WOD 6:45
5 x 1 @ 135 lbs
3
Joseph
Ulibarri
AM WOD 5:30
5 x 1 @ 75 lbs
4
Christian
Gomez
PM WOD 3:30
1 x 2 @ 140 lbs
4
Jason
Hoy
AM WOD 6:45
1 x 2 @ 135 lbs
Female Clients
1
Samantha
Jaramillo
Open Gym 1pm and 2:15pm (...
5 x 1 @ 100 lbs
2
Delise
Hoy
AM WOD 6:45
5 x 1 @ 90 lbs
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