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Components
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):
11 (9/2)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
Skill
Metcon (No Measure)
False Grip Ring Row
10 Min Emom 6 Reps
10x6
Advanced
Feet Elevated
Skill
Metcon (No Measure)
Hips to Rings swing (False grip on high rings)
5 Sets 3-8
1:00 Rest
Skill
Metcon (No Measure)
Seated Muscle Up with Band
2-3 EMOM
8 Min
If you have muscle ups use this time to work on strict MU
Metcon
Metcon (AMRAP - Reps)
12min. to get as far as possible...
3-6-9-12-15...
Devil Press 35/25s
*100m Run after each set or 10 Cal Bike
Extra Credit
Metcon (No Measure)
ROMWOD
Work on mobility
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, February 20, 2020
Male Clients
1
Jon
Bender
PM WOD 5:30
667 Reps
4 DPs into 21
2
Michael
Walsh
PM WOD 4:30
63 Reps
18 + run
3
Jason
Barnes
PM WOD 5:30
58 Reps
18+3
4
Shane
Newsom
PM WOD 4:30
57 Reps
15+12
4
Sharif
Gray
AM WOD 6:30
57 Reps
5
GORDON
THOMPSON
AM WOD 11:30
72 Reps
25# DBs
6
Darrell
Spitzer
PM WOD 3:30
70 Reps
25#
7
Jayce
Mawson
PM WOD 5:30
69 Reps
25
8
Andy
Relford
PM WOD 4:30
45 Reps
Female Clients
1
Christian
Schramm
PM WOD 3:30
78 Reps
Run. 18+15
2
PIPER
SPITZER
PM WOD 3:30
18 Reps
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