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Components
Deadlift
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
Ass & Abs
Childcare
CrossFit Kids
Mobility
Open Gym
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Tuesday - 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):
12 (10/2)
Workout
Tuesday
Warm-up
Trainers Choice (No Measure)
Monster Walk 2 min
into
3 Rounds
5 Barbell RDL
5 Strict Press
10 Plate ground to over head
10 alt lunges with plate overhead
10 Plate Russian twists
Weightlifting
Deadlift (20x1)
Deadlift
1 E:30 FOR 20 SETS
HAP
Scale Accordingy
Zoom
RDL
10 EMOM 10 Min
Metcon
Metcon (AMRAP - Reps)
4 Rounds
3min Amrap
250M Row 16/14 Cal Bike
10 DB Alt Snatch 50/35
Max Effort Push Jerk 115/85
rest :90
Score is total PJ each round
ZOOM
12 Burpee
16 DB Snatch Alt
Max Press in time remaining
Extra Credit
Metcon (No Measure)
Barbell Rows
3×10
Squat Jumps
4×5
Each Jump is for max Height
Planks
Accumulate 7:00
Add weight as needed
15 Minute Cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 09, 2020
Male Clients
1
Paul
Fastnacht
PM WOD 3:30
20 x 1 @ 360 lbs
2
Jon
Bender
PM WOD 4:45
20 x 1 @ 340 lbs
All the weights in my home
3
Michael
Waring
PM WOD 6:00
20 x 1 @ 305 lbs
4
Jason
Hoy
AM WOD 6:45
20 x 1 @ 265 lbs
5
Thomas
Gaffney
AM WOD 6:45
20 x 1 @ 215 lbs
6
Jason
Barnes
PM WOD 4:45
10 x 1 @ 320 lbs
First 10@290
6
Private
PM WOD 6:00
5 x 1 @ 215 lbs
6
Michael
Walsh
PM WOD 6:00
2 x 1 @ 290 lbs
6
Colton
Deeter
PM WOD 6:00
1 x 1 @ 295 lbs
6
Sharif
Gray
AM WOD 5:30
1 x 1 @ 295 lbs
Female Clients
1
Samantha
Jaramillo
PM WOD 4:45
20 x 1 @ 225 lbs
Started at 135, built up each round
2
Delise
Hoy
AM WOD 6:45
20 x 1 @ 200 lbs
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