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Components
Back Squat
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):
15 (10/5)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (5x5)
Back Squat
5×5 @65+%
E2M
Metcon
Metcon (Time)
1 Round of "DT" 95/65
21 CTB
1 Round of "DT" 115/80
18 CTB
1 Round of "DT" 135/95
15 CTB
1 Round of "DT" 155/105
12 CTB
1 Round of "DT" 185/125
9 CTB
1 Round of "DT" 205/135
6 CTB
18 Min Cap Scale Accordingly
Increase weight each round
Sub for PU or Ring Rows
Scale to get done under the cap
"DT" is
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Extra Credit
Metcon (No Measure)
5x10
parallette pass through
Rest As needed
Want to see some of these movements in action? Check out our
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Whiteboard:
Friday, February 14, 2020
Male Clients
1
Mark
Smith
AM WOD 5:30
5 x 5 @ 335 lbs
2
Colton
Deeter
PM WOD 3:30
5 x 5 @ 235 lbs
3
Ryan
Bresson
AM WOD 11:30
5 x 5 @ 185 lbs
Last set 205
4
Darrell
Spitzer
PM WOD 5:30
5 x 5 @ 165 lbs
5
Juan
Pedro Mend ...
PM WOD 6:30
5 x 5 @ 145 lbs
6
Sean
Hulsey
PM WOD 3:30
5 x 5 @ 135 lbs
7
Bob
Rausch
AM WOD 6:30
5 x 5 @ 125 lbs
8
Jason
Hoy
AM WOD 6:30
1 x 5 @ 205 lbs
4x 185, 1x 205
8
Jason
Hoy
AM WOD 6:30
1 x 5 @ 205 lbs
4x 185, 1x 205
8
Sharif
Gray
AM WOD 6:30
1 x 5 @ 245 lbs
Female Clients
1
Christian
Schramm
PM WOD 3:30
5 x 5 @ 275 lbs
2
Private
PM WOD 4:30
5 x 5 @ 145 lbs
3
AK
Jimenez
AM WOD 11:30
5 x 5 @ 125 lbs
3
Delise
Hoy
AM WOD 6:30
5 x 5 @ 125 lbs
4
Angelica
Lopez
AM WOD 11:30
5 x 5 @ 85 lbs
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