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Components
Power Clean
Bench Press
CrossFit Games Open W ...
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 13th - 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):
30 (21/9)
Workout
Friday, November 13th
Warm-up
2 Sets
12 Cal Bike or Row
10 Ring Rows
10 Push Ups
12 Kip Swings
30 sec Plank Hold
Strength
Power Clean
Take 12mins to find a 1RM
-2min rest/ transition-
Bench Press
Bench Press
Take 12mins to find a 1RM close grip bench press
Metcon
CrossFit Games Open Workout 16.3 (AMRAP - Rounds and Reps)
Open Workout 16.3
7min AMRAP
10 Power Snatches
3 Bar Muscle Ups
RX+: 75/55, Bar MU
RX: 75/55, Chin Over Bar Pull Ups
Scaled: 55/35, Jumping Pull Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 13, 2020
Male Clients
1
Eric
Glarborg
AM WOD 11:30
1 x 1 @ 245 lbs
1
Jonathan
Longdon
PM WOD 3:30
1 x 1 @ 245 lbs
Weak
1
Luke
Hankner
PM WOD 4:45
1 x 1 @ 245 lbs
2
marcus
ardiel
AM WOD 6:45
1 x 1 @ 240 lbs
3
Andy
Relford
PM WOD 4:45
1 x 1 @ 235 lbs
3
Mauricio
1
AM WOD 6:45
1 x 1 @ 235 lbs
3
Michael
Simpson
PM WOD 3:30
1 x 1 @ 235 lbs
Attempt at 245#.
4
Micah
Easterling
PM WOD 3:30
1 x 1 @ 225 lbs
5
Marshall
Mortley
AM WOD 5:30
1 x 1 @ 220 lbs
6
Jason
Barnes
PM WOD 6:00
1 x 1 @ 215 lbs
7
Garrick
Gonzalez
PM WOD 4:45
1 x 1 @ 210 lbs
7
Zach
Smith'
AM WOD 5:30
1 x 1 @ 210 lbs
PR
8
Adam
Gross
PM WOD 6:00
1 x 1 @ 205 lbs
8
Casey
Link
AM WOD 11:30
1 x 1 @ 205 lbs
9
Tom
Neale
AM WOD 6:45
1 x 1 @ 190 lbs
10
Jayce
Mawson
AM WOD 6:45
1 x 1 @ 185 lbs
11
Brandon
Ashcraft
AM WOD 11:30
1 x 1 @ 165 lbs
12
Private
AM WOD 11:30
1 x 1 @ 160 lbs
13
Jason
McDermott
AM WOD 6:45
1 x 1 @ 145 lbs
14
Joseph
Ulibarri
AM WOD 5:30
1 x 1 @ 135 lbs
Failed at 145
15
Ed
Furnari
AM WOD 5:30
1 x 1 @ 110 lbs
Female Clients
1
Amity
Livingston
PM WOD 6:00
1 x 1 @ 195 lbs
2
Samantha
Jaramillo
AM WOD 11:30
1 x 1 @ 160 lbs
3
Liz
Russo
AM WOD 11:30
1 x 1 @ 145 lbs
4
Lily
Johnson
AM WOD 11:30
1 x 1 @ 140 lbs
5
Natalie
surran
AM WOD 5:30
1 x 1 @ 125 lbs
5
Valerie
Warner
PM WOD 3:30
1 x 1 @ 125 lbs
6
Kelsey
Vigil
AM WOD 5:30
1 x 1 @ 115 lbs
7
Sarah
Lujan
PM WOD 6:00
1 x 1 @ 110 lbs
8
Rachel
Furnari
AM WOD 5:30
1 x 1 @ 105 lbs
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