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Components
Front 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
Monday February 22nd - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
PM WOD 3:30
PM WOD 4:45
PM WOD 6:00
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
26 (12/14)
Workout
Monday February 22nd
Strength
Front Squat
Front Squat
A) Front Squat
Every 2:30 x 5 sets
6 reps @ 23x1 Tempo
Start moderate & build each set
Tempo
Digit 1 Represents the Eccentric
Digit 2 Represents the Isometric Bottom
Digit 3 Represents the Concentric (sometimes its an "X")
Digit 4 Represents the Isometric Top
Metcon
Metcon (Time)
2 Round
40 Wallballs
15 HSPU
40 Wallballs
15 Power Snatch
Scaled: 14/10, 75/55
RX: 20/14, 95/65
*20min Time Cap
*Modify HSPU to Push Press @ the same weight as the snatches.
*If you want to do HSPU, pick a station close to the wall.
Accessory work
8 Sets
20 sec Alt V-Ups
10 sec Hollow Hold
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, February 22, 2021
Male Clients
1
Jonathan
Longdon
PM WOD 4:45
5 x 6 @ 205 lbs
Up to
1
Mark
Smith
AM WOD 5:30
5 x 6 @ 205 lbs
2
Zach
Smith’
AM WOD 5:30
5 x 6 @ 185 lbs
Up from 135
3
Michael
Walsh
AM WOD 5:30
5 x 6 @ 175 lbs
115,135,145,165
4
Marshall
Mortley
AM WOD 5:30
5 x 6 @ 150 lbs
125, 135, 135, 150, 150
5
Private
AM WOD 6:45
5 x 6 @ 135 lbs
5
Garrick
Gonzalez
PM WOD 4:45
5 x 6 @ 135 lbs
5
Jayce
Mawson
AM WOD 6:45
5 x 6 @ 135 lbs
5
John
Jennings
PM WOD 4:45
5 x 6 @ 135 lbs
5
marcus
ardiel
AM WOD 6:45
5 x 6 @ 135 lbs
6
Ed
Furnari
AM WOD 6:45
5 x 6 @ 115 lbs
7
Joseph
Ulibarri
AM WOD 5:30
5 x 6 @ 105 lbs
Female Clients
1
Carly
Newlands
AM WOD 11:30
5 x 6 @ 175 lbs
145,145,145,175,175... pauses were questionable
2
Savanna
Yaegle
PM WOD 3:30
5 x 6 @ 145 lbs
3
Kelsey
Vigil
AM WOD 5:30
5 x 6 @ 125 lbs
Missed last rep of last set.
3
Lily
Johnson
AM WOD 11:30
5 x 6 @ 125 lbs
85,95,105,115,125
3
Natalie
Dalton
AM WOD 5:30
5 x 6 @ 125 lbs
3
Samantha
Jaramillo
AM WOD 11:30
5 x 6 @ 125 lbs
85 95 105 115 125
4
Danielle
Walker
PM WOD 3:30
5 x 6 @ 120 lbs
5
Liz
Russo
PM WOD 3:30
5 x 6 @ 105 lbs
6
Robin
Molina
PM WOD 3:30
5 x 6 @ 85 lbs
7
Betsy
Hyde
AM WOD 6:45
5 x 6 @ 80 lbs
8
Jann
Kindel
AM WOD 6:45
5 x 6 @ 75 lbs
8
KRISTIAN
FAZIO
AM WOD 5:30
5 x 6 @ 75 lbs
9
Rachel
Furnari
AM WOD 6:45
5 x 5 @ 105 lbs
Building from 65
9
Sarah
Lujan
PM WOD 6:00
1 x 6 @ 95 lbs
75,80,85,90,95
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