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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):
5 (4/1)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
Skill
Metcon (No Measure)
8 MIN EMOM
3-7 False Grip Ring Rows
If good at these put feet on box
Metcon (No Measure)
6 MIN Emom with a partner holding feet
4-6 MU Transitions
Metcon
Metcon (Time)
AMRAP 14 Minutes
20 Wallballs 20/14lbs
3 Muscle Ups
30 Wallballs 20/14lbs
5/4 Muscle Ups
40 Wallballs 20/14lbs
7/5 Muscle Ups
Target Stimulus: Wallballs are 3 sets or less. Muscle ups in sets 2 and 3 are 3 sets or less.
*More Options
– Seated MU with Band
- Bar MU
Extra Credit
Metcon (No Measure)
BINGO
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, March 05, 2020
Male Clients
1
Colton
Deeter
PM WOD 6:30
14:00
1rd + 56
1
Michael
Walsh
PM WOD 6:30
14:00
2 rds
2
Andy
Relford
PM WOD 4:30
14:00
pull ups and dips
2
Darrell
Spitzer
PM WOD 3:30
14:00
2 rounds + 15 wall balls
Female Clients
1
Christian
Schramm
PM WOD 3:30
14:00
2 rds + 45
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