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Components
Deadlift
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
Friday - 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):
13 (6/7)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Deadlift (6x6)
Deadlift
65+%
Reset each rep
E2M
Metcon
Metcon (Time)
4 Rounds
80 Double Unders
14 DB Front Rack Lunge alt 50/35s
20 HSPU
14 DB Front Rack Lunge alt50/35s
This piece will amplify how well you can stay composed and relaxed while jumping rope, allowing you to pick the DBs up and lunge yourself back to the wall.
Scale Accordingly
SU is Double
We've worked on HSPU lately so scale accordingly
Extra Credit
Metcon (No Measure)
3×10
Hip Extensions
4×15
Banded Hamstring Curls
Tabata Hollow Body Rock
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, February 07, 2020
Male Clients
1
marcus
ardiel
AM WOD 6:30
6 x 6 @ 315 lbs
2
Jason
Hoy
AM WOD 6:30
6 x 6 @ 245 lbs
2
Matthew
Akers
PM WOD 5:30
6 x 6 @ 245 lbs
Did 275 on the last set and it was easy.
3
Andy
Relford
PM WOD 4:30
6 x 6 @ 235 lbs
4
Thomas
Gaffney
PM WOD 3:30
6 x 6 @ 225 lbs
First 2 sets at 205
5
Sharif
Gray
AM WOD 6:30
1 x 6 @ 275 lbs
Female Clients
1
Delise
Hoy
AM WOD 6:30
6 x 6 @ 195 lbs
2
Samantha
Jaramillo
AM WOD 11:30
6 x 6 @ 175 lbs
3
Cassy
Lovato 🕊
PM WOD 3:30
6 x 6 @ 165 lbs
3
Private
PM WOD 3:30
6 x 6 @ 165 lbs
4
Erica
L’Esperance
AM WOD 11:30
6 x 6 @ 150 lbs
Switch grip
5
Angelica
Lopez
AM WOD 11:30
6 x 6 @ 79 lbs
6
Christian
Schramm
PM WOD 3:30
2 x 6 @ 315 lbs
275x2,295x2,315x2
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