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Components
Deadlift
Strict Pull Up Test
Karen
Settings
Location
(All)
Bear Canyon CrossFit
Program
Ass & Abs
Childcare
CrossFit Kids
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Friday, November 6th - 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):
32 (15/17)
Workout
Friday, November 6th
Warm-up
2min Bike or Row
Increase pace every 30 seconds
Banded Activation
Take 5mins to build to roughly 50%
Deadlift Warm Up Sets
5 reps @ 50%
-2min rest-
4 reps @ 60%
-2min rest-
2 reps @ 75%
-Start 15min clock to find 1RM deadlift-
Strength
Deadlift (1x1)
Deadlift
Deadlift
Take 15mins to find a 1RM
Take 2:30-3mins of rest between sets. This is NOT for time, enjoy the rest and make smart jumps.
Gymnastics
Strict Pull Up Test (AMRAP - Reps)
5min AMRAP
Strict Pull Ups
Scale: Band assisted pull ups.
Note: When logging this, put RX+ if you did strict pull ups. Mark RX if you used a band.
-5min rest then go into Karen-
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
10min Time Cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 06, 2020
Male Clients
1
Michael
Simpson
PM WOD 3:30
1 x 1 @ 465 lbs
2
marcus
ardiel
AM WOD 6:45
1 x 1 @ 455 lbs
3
Eric
Glarborg
PM WOD 6:00
1 x 1 @ 440 lbs
4
Abe
Ramirez
PM WOD 6:00
1 x 1 @ 425 lbs
5
Luke
Hankner
PM WOD 6:00
1 x 1 @ 395 lbs
6
Thomas
Gaffney
AM WOD 11:30
1 x 1 @ 375 lbs
7
Jason
Barnes
PM WOD 4:45
1 x 1 @ 345 lbs
7
Matthew
Akers
PM WOD 6:00
1 x 1 @ 345 lbs
7
Scott
Brooks
AM WOD 5:30
1 x 1 @ 345 lbs
Tried 365 but couldn’t lift
8
Zach
Smith'
AM WOD 5:30
1 x 1 @ 335 lbs
PR
9
Private
AM WOD 11:30
1 x 1 @ 325 lbs
10
Garrick
Gonzalez
PM WOD 4:45
1 x 1 @ 315 lbs
10
Mauricio
Somarribas
AM WOD 6:45
1 x 1 @ 315 lbs
11
Joseph
Ulibarri
AM WOD 5:30
1 x 1 @ 250 lbs
12
Ed
Furnari
AM WOD 5:30
1 x 2 @ 185 lbs
Female Clients
1
Lily
Johnson
PM WOD 3:30
1 x 1 @ 265 lbs
2
Melissa
Martinez
AM WOD 6:45
1 x 1 @ 255 lbs
2
Robin
Rosenquist
PM WOD 3:30
1 x 1 @ 255 lbs
3
Liz
Russo
PM WOD 3:30
1 x 1 @ 245 lbs
4
Gloria
Lopez
PM WOD 3:30
1 x 1 @ 225 lbs
5
Leah
Thomas
AM WOD 11:30
1 x 1 @ 215 lbs
6
Jennica
Granger
PM WOD 4:45
1 x 1 @ 205 lbs
6
Kelsey
Vigil
AM WOD 5:30
1 x 1 @ 205 lbs
6
Natalie
surran
AM WOD 5:30
1 x 1 @ 205 lbs
Damn
7
KRISTIAN
FAZIO
AM WOD 5:30
1 x 1 @ 185 lbs
7
Rachel
Furnari
AM WOD 5:30
1 x 1 @ 185 lbs
7
Sarah
Lujan
PM WOD 4:45
1 x 1 @ 185 lbs
8
liana
valencia
AM WOD 6:45
1 x 1 @ 175 lbs
9
Jann
Kindel
AM WOD 6:45
1 x 1 @ 165 lbs
105 125 145 155 160 165
10
Kristina
Metge
AM WOD 5:30
1 x 1 @ 150 lbs
PR
11
April
Powell
PM WOD 6:00
1 x 1 @ 115 lbs
12
Nydia
Maldonado ...
PM WOD 6:00
1 x 1 @ 105 lbs
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