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Components
HSPU
Metcon
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
Thursday - 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):
9 (5/4)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
Skill
HSPU (1-10)
1-10 HSPU EMOM 10 MiN
Use this to work on HSPU. Do what you can maintain for all 10 Min.
Make sure they are good quality reps
Everyone needs to try and get comfortable being inverted even if its one negative EMOM
Metcon
Metcon (Time)
For Time:
40 Front Rack alt in place Lunges 50/35
100 DB Snatch (1 db)
40 Front Rack Lunges
12 Min Cap
Extra Credit
Metcon (Time)
Double Tabata hollow body rock
Accumulate a 5Min Plank hold
10 Min Max
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 13, 2020
Male Clients
1
Andy
Relford
PM WOD 4:30
10 x 2
2
Jayce
Mawson
PM WOD 5:30
10 x 6
Box
2
Ryan
Bresson
PM WOD 5:30
10 x 6
Kipping
3
Thomas
Gaffney
AM WOD 5:30
10 x 3
Kipping
4
Jason
Hoy
AM WOD 6:30
4 x 1
Kick up hold practice
Female Clients
1
Samantha
Jaramillo
PM WOD 3:30
10 x 5
2
Abby
Bassie
PM WOD 6:30
4 x 5
2
Erica
L’Esperance
PM WOD 6:30
8 x 5
20” box
3
Delise
Hoy
AM WOD 6:30
1 x 3
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