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Components
Back Squat
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
Monday March 1st - 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):
34 (20/14)
Workout
Monday March 1st
Strength
A: Back Squat (5 Reps for 5 Sets Every 2 Minutes)
Build to 5RM
then..
Rest 2 mins
and complete...
B: Back Squat (60% of A x20)
C: Metcon (Time)
5 Rounds for Time:
20 Cals
20 Wallballs 20/14
20 Box Jump Overs 24/20
20 Alt DB Snatch 50/35
25 Minute Cap
Score RX if workout is done as written.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 01, 2021
Male Clients
1
Mark
Smith
AM WOD 5:30
1 x 5 @ 435 lbs
2
James
Ciccone
AM WOD 5:30
1 x 5 @ 315 lbs
1x185 1x225 1x245 1x285
3
Michael
Simpson
PM WOD 4:45
1 x 5 @ 305 lbs
225, 245, 265, 285, 305
4
Jonathan
Longdon
PM WOD 4:45
1 x 5 @ 285 lbs
Up to
5
Eric
Glarborg
AM WOD 5:30
1 x 5 @ 265 lbs
5
marcus
ardiel
AM WOD 6:45
1 x 5 @ 265 lbs
5
Mark
Fuentes
PM WOD 4:45
1 x 5 @ 265 lbs
6
Brad
Seifert
PM WOD 4:45
5 x 5 @ 255 lbs
6
Michael
Walsh
PM WOD 6:00
1 x 5 @ 255 lbs
7
Jayce
Mawson
AM WOD 6:45
1 x 5 @ 245 lbs
7
Thomas
Gaffney
AM WOD 6:45
1 x 5 @ 245 lbs
8
Marshall
Mortley
AM WOD 5:30
1 x 5 @ 235 lbs
185, 205, 215, 225, 235
9
Christian
Gomez
PM WOD 3:30
1 x 5 @ 225 lbs
Started at 135
9
Zach
Smith’
AM WOD 5:30
1 x 5 @ 225 lbs
Up from 155
10
Jason
Barnes
PM WOD 6:00
1 x 5 @ 220 lbs
11
Garrick
Gonzalez
PM WOD 4:45
5 x 5 @ 215 lbs
Last set only
11
Ryan
Katona
PM WOD 4:45
1 x 5 @ 215 lbs
11
Tim
Warner
PM WOD 3:30
1 x 5 @ 215 lbs
12
Joseph
Ulibarri
AM WOD 5:30
1 x 5 @ 185 lbs
Tried 205...
13
Ed
Furnari
AM WOD 5:30
1 x 5 @ 145 lbs
Female Clients
1
Savanna
Yaegle
PM WOD 3:30
1 x 5 @ 235 lbs
2
Crystal
Himeur
PM WOD 3:30
1 x 5 @ 185 lbs
3
Samantha
Jaramillo
PM WOD 3:30
1 x 5 @ 180 lbs
115 130 145 160 180
4
Lily
Johnson
AM WOD 11:30
1 x 5 @ 175 lbs
115,130,145,160,175
5
Natalie
Dalton
AM WOD 5:30
1 x 5 @ 155 lbs
6
Kelsey
Vigil
AM WOD 5:30
5 x 5 @ 145 lbs
7
Rachel
Furnari
AM WOD 6:45
1 x 5 @ 140 lbs
8
KRISTIAN
FAZIO
AM WOD 5:30
1 x 5 @ 130 lbs
8
Valerie
Warner
PM WOD 3:30
1 x 5 @ 130 lbs
9
Elizabeth
Gomez
PM WOD 6:00
1 x 5 @ 125 lbs
85,95,105,120,125lbs
9
Robin
Molina
PM WOD 6:00
1 x 5 @ 125 lbs
10
Jann
Kindel
AM WOD 6:45
1 x 5 @ 105 lbs
10
Sarah
Lujan
PM WOD 6:00
1 x 5 @ 105 lbs
85, 90,95,100,105
11
Sara
Fellows
AM WOD 5:30
1 x 5 @ 85 lbs
First day back
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