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Components
Front Squat
Front Rack Lunge
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Comp Track
Modified CrossFit
Onboarding
Open Gym
Private Coaching
Recovery Room
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
WOD
Date
Workout
Monday February 1st - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
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):
30 (13/17)
Workout
Monday February 1st
Strength
Front Squat
Front Squat
A) Front Squats (0:00-12:00)
3 reps Every 2 minutes x 6 sets
Building to a tough 3 from 65%
-90 sec rest- (12:00-13:30)
Front Rack Lunge
Front Rack Lunge
B) Front Rack Reverse Lunges (13:30-16:30)
Every 90 seconds x 2 sets
12-14 Alternating reps @ 40% of A
Metcon
Metcon (Time)
50-40-30-20-10
SA DB Thrusters
10-20-30-40-50
DU
*20min Time Cap
*for the thrusters, the reps are total not each side!
Do NOT drop the DB from overhead or from the shoulders! Set it down ;)
Scaled: 25/15, Single Unders (x1.5 of DU)
RX: 35/25
RX+: 50/35
Accessory work
3 Sets
30 sec SA DB Overhead Hold L/R
15 Scap Pull Up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 01, 2021
Male Clients
1
Michael
Walsh
PM WOD 6:00
6 x 3 @ 250 lbs
165,185,205,225,235
2
Christian
Gomez
PM WOD 3:30
6 x 3 @ 225 lbs
135,155,185,205,215,225
2
James
Ciccone
AM WOD 5:30
6 x 3 @ 225 lbs
145 155 165 185 205 225
2
Marshall
Mortley
AM WOD 5:30
6 x 3 @ 225 lbs
155, 175, 195, 205, 215, 225
3
Zach
Smith’
AM WOD 5:30
6 x 3 @ 210 lbs
Up from 145
4
Adam
Gross
PM WOD 6:00
6 x 3 @ 195 lbs
4
Private
AM WOD 6:45
6 x 3 @ 195 lbs
4
Thomas
Gaffney
AM WOD 11:30
6 x 3 @ 195 lbs
155,165,175,180,185,195
4
Tim
Warner
PM WOD 4:45
6 x 3 @ 195 lbs
5
Garrick
Gonzalez
PM WOD 3:30
6 x 3 @ 185 lbs
3 sets
6
Ryan
Katona
PM WOD 4:45
6 x 3 @ 175 lbs
7
Joseph
Ulibarri
AM WOD 5:30
6 x 3 @ 155 lbs
7
marcus
ardiel
AM WOD 6:45
6 x 3 @ 155 lbs
Female Clients
1
Savanna
Yaegle
PM WOD 3:30
6 x 3 @ 190 lbs
2
Crystal
Himeur
AM WOD 11:30
6 x 3 @ 165 lbs
2
Lily
Johnson
AM WOD 11:30
6 x 3 @ 165 lbs
105,115,130,145,155,165
3
Samantha
Jaramillo
PM WOD 3:30
6 x 3 @ 155 lbs
Built from 115
4
Danielle
Walker
PM WOD 3:30
6 x 3 @ 145 lbs
5
Liz
Russo
PM WOD 3:30
6 x 3 @ 135 lbs
6
Rachel
Furnari
AM WOD 5:30
6 x 3 @ 125 lbs
Building
7
Natasha
Bates
PM WOD 3:30
6 x 3 @ 120 lbs
85,95,105,115,120,120
8
Danielle
Knust
AM WOD 5:30
6 x 3 @ 115 lbs
Building to 115 by 4th set and stayed there through set 6
8
Natalie
Dalton
AM WOD 5:30
6 x 3 @ 115 lbs
8
Valerie
Warner
PM WOD 3:30
6 x 3 @ 115 lbs
9
Alicia
Ciccone
AM WOD 5:30
6 x 3 @ 105 lbs
9
Kelsey
Vigil
AM WOD 5:30
6 x 3 @ 105 lbs
Hips in pain. No heavy just horrible pain when I stood all the wa...
9
Leah
Thomas
AM WOD 11:30
6 x 3 @ 105 lbs
10
KRISTIAN
FAZIO
AM WOD 5:30
6 x 3 @ 100 lbs
11
Betsy
Hyde
AM WOD 6:45
6 x 3 @ 95 lbs
12
Sarah
Lujan
PM WOD 6:00
1 x 3 @ 115 lbs
80,85,90,100,105,115
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