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Components
Back Squat
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
Ass & Abs
Childcare
CrossFit Kids
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Monday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
WOD: 6:30 AM
AM WOD 11:30
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):
25 (15/10)
Workout
Monday
Strength
Back Squat (3x5)
Back Squat
Ever 2 Mins x 3 Sets 5 Backsquats
Set 1- 65%x5
Set 2- 75%x5
set 3- 85% x5+
*REMEMBER these percentages are based off our training max. Which is 90% of our true 1rm.
Your last set is a max attempt, try to get as many reps as possible.
Metcon (AMRAP - Reps)
5 Rds.
3 Min Amrap
Row 250/200
Remaining time Amrap
3 Bar Facing Burpees
3 Power Cleans 135/95
Rest 1 Min Between Rounds.
Score is total reps of BFB and power cleans
Extra Credit
EMOMx 10 Mins - 1 Ring Muscle up + 3-5 Dips
If unable to complete a MU > Banded MU transition into 3-5 dips or > 2 Strict Pullups + 3-5 Dips
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 29, 2021
Male Clients
1
Stephen
Johnston
AM WOD 11:30
3 x 5 @ 305 lbs
235-275-305
2
Eric
Glarborg
PM WOD 4:45
3 x 5 @ 275 lbs
215/245/275x10
3
Michael
Walsh
PM WOD 4:45
3 x 10 @ 265 lbs
10 reps
3
Scott
Brooks
AM WOD 5:30
3 x 5 @ 265 lbs
5x185 5x225 5x265
4
Marshall
Mortley
AM WOD 5:30
3 x 5 @ 255 lbs
205, 225, 255x5
5
Casey
Link
AM WOD 11:30
3 x 6 @ 245 lbs
185 to start
5
Thomas
Gaffney
AM WOD 5:30
3 x 5 @ 245 lbs
185,215,245(7 reps)
6
Ryan
Katona
PM WOD 4:45
3 x 5 @ 230 lbs
5 x 175 5 x 205 7 x 230
7
Christian
Gomez
PM WOD 4:45
3 x 5 @ 225 lbs
7
Private
WOD: 6:30 AM
3 x 5 @ 225 lbs
8
Jason
Hoy
WOD: 6:30 AM
3 x 5 @ 215 lbs
5,5,5
9
Aaron
Brundage
AM WOD 5:30
3 x 5 @ 205 lbs
165x5,285x5,205x5 deep squats
9
Michael
Keller
AM WOD 5:30
3 x 5 @ 205 lbs
155, 175, 205
10
Tom
Neale
WOD: 6:30 AM
3 x 6 @ 200 lbs
155, 175, 200
11
John
Jennings
PM WOD 4:45
1 x 7 @ 275 lbs
Female Clients
1
Crystal
Himeur
PM WOD 3:30
3 x 5 @ 195 lbs
8 reps 195
2
Samantha
Jaramillo
PM WOD 3:30
3 x 8 @ 185 lbs
1x5 140, 1x5 160, 1x8 185
2
Johanna
Hayden
PM WOD 4:45
3 x 5 @ 185 lbs
3
Kelsey
Vigil
AM WOD 5:30
3 x 5 @ 165 lbs
4
Elizabeth
Gomez
AM WOD 5:30
3 x 5 @ 140 lbs
105-125-140
4
Sarah
Lujan
PM WOD 6:00
3 x 5 @ 140 lbs
100,115,140
5
KRISTIAN
FAZIO
AM WOD 5:30
3 x 5 @ 135 lbs
6
Liz
Russo
PM WOD 3:30
3 x 5 @ 125 lbs
7
Kristina
Metge
AM WOD 5:30
3 x 5 @ 115 lbs
85, 105, 115
8
Jann
Kindel
WOD: 6:30 AM
3 x 5 @ 100 lbs
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