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Components
Back Squat
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Childcare
CrossFit for College Students
CrossFit Kids
Legends
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
TGIF - 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):
13 (9/4)
Workout
TGIF
Back Squat
Back Squat
Back Squat + Wall Balls
Every 2:30, 5 Sets
3 Back Squat @ 85%
20 Wall Balls 30/20#
Metcon (Time)
For Time:
50 Pull-Ups
40 Box Jump Overs 24/20"
30 Burpees
20 Overhead Squats 135/95#, 61/43kg
30 Burpees
40 Box Jump Overs 24/20''
50 Pull-Ups
Time Domain: 15:00-20:00
Time Cap: 25:00
RX+ : Overhead Squat @ 165/110#
Finisher
"7:00 Abs"
7:00 AMRAP
10 V-Ups
20sec Hollow Hold
10 Tall Plank Knee to Elbow
40sec Forearm Plank
Cool down/Mobility
5/5 Active Pigeon Stretch
:30sec Childs Pose
10/10 Side Lying Thoracic Rotations
10/10 Supine Lumbar Rotation Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, May 13, 2022
Male Clients
1
Michael
Simpson
PM WOD 4:45
1 x 3 @ 315 lbs
30# WB, but did 20/15/10/10/10 reps
2
Eric
Glarborg
AM WOD 11:30
5 x 3 @ 275 lbs
30# WB 🤢
3
Michael
Keller
AM WOD 5:30
5 x 3 @ 245 lbs
3
Zach
Smith'
AM WOD 5:30
5 x 3 @ 245 lbs
All sets at 245, 30# WB
4
Casey
Link
PM WOD 3:30
1 x 3 @ 225 lbs
The struggle was real
5
Joseph
Ulibarri
AM WOD 5:30
5 x 3 @ 185 lbs
14# wb
5
Jason
Hoy
AM WOD 5:30
1 x 3 @ 185 lbs
68% max
6
Jeff
Pontes
AM WOD 11:30
1 x 3 @ 175 lbs
20# wall ball high mark
7
Ed
Furnari
AM WOD 5:30
1 x 3 @ 135 lbs
Female Clients
1
Jamie
Benavidez
AM WOD 11:30
1 x 3 @ 185 lbs
78%
2
Kelsey
Vigil
AM WOD 5:30
3 x 3 @ 165 lbs
10 20# wallballs
3
Monica
Zaleski
AM WOD 5:30
5 x 3 @ 155 lbs
☀️
4
Minta
Keller
PM WOD 4:45
1 x 3 @ 65 lbs
12 lb wb 15 first 2 rnds 20 wbs last 3 rnds
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