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Components
Strict Press
Metcon
Pull-Up Dip Alpha
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
Wednesday - 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 (7/5)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Air squat
10 Alt Lunges
10 Plate to overhead
10 Pushup
Weightlifting
Strict Press (10x5)
EMOM
60%
Metcon
Metcon (AMRAP - Reps)
12 Min AMRAP
12 Front Rack Lunges 95/65
10 Wall balls 20/14
8 Single Arm ALT DP(Devil press) 50/35
Scale Accordingly
Extra Credit
Pull-Up Dip Alpha (10 Rounds for reps)
EMOM 10 Min
5 Strict Pull-Up
5 Strict Ring Dip
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 12, 2020
Male Clients
1
Jon
Bender
PM WOD 4:45
10 x 5 @ 100 lbs
2
Colton
Deeter
PM WOD 6:00
10 x 5 @ 95 lbs
2
Zach
Smith'
AM WOD 5:30
10 x 5 @ 95 lbs
3
Private
AM WOD 5:30
10 x 5 @ 85 lbs
4
Joseph
Ulibarri
AM WOD 5:30
10 x 5 @ 60 lbs
65x5 60x5
5
Sage
Hill
AM WOD 5:30
10 x 5 @ 50 lbs
6
Michael
Walsh
PM WOD 6:00
1 x 5 @ 115 lbs
Female Clients
1
Jann
Kindel
AM WOD 6:45
10 x 5 @ 60 lbs
2
Sarah
Lujan
PM WOD 6:00
10 x 5 @ 50 lbs
3
Natalie
surran
AM WOD 5:30
10 x 5 @ 45 lbs
4
Haley
George
PM WOD 6:00
8 x 5 @ 45 lbs
4
Abby
Bassie
AM WOD 5:30
2 x 5 @ 60 lbs
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