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Components
Metcon
Pendlay Row
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 - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:30
AM WOD 11:30
PM WOD 3:30
PM WOD 4:30
PM WOD 5:30
PM WOD 6:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
8 (5/3)
Workout
Monday
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (Time)
1000/800m Row 80/60 Bike
50 DB snatch alt 50/35
30 Burpee over DB
50 American KB swing 70/55
30 Burpee over DB
50 Pull-up
30 Burpee over DB
1000/800m Row 80/60Bike
28min TC
Extra Credit
Pendlay Row (10x5)
Pendlay Row
5 EMOM 10 Min
Metcon (No Measure)
3×10
L-Sit Complex
4×15
Pause Wall Squats
5x :20
Double DB Head Hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 03, 2020
Male Clients
1
Sharif
Gray
AM WOD 6:30
28:00
Ended with 750 meters remaining
2
Zach
Smith’
AM WOD 5:30
25:24
Rx
3
Andy
Relford
PM WOD 5:30
28:00
12 reps into the last set of burpees 45 lbs db and 55 lbs kb
3
Jason
Hoy
AM WOD 6:30
28:00
300 m into row
4
Mauricio
Somarribas
AM WOD 6:30
0:00
DNF@ 40# dumbell @55# kettlebell ring rows for pullups
Female Clients
1
Samantha
Jaramillo
PM WOD 3:30
27:31
45#kb
2
Ariella
Joswick
PM WOD 3:30
28:00
2
Private
PM WOD 3:30
28:00
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