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Components
Deadlift
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
3 Per Week Private Sessions
BCCF Barbell Club
Childcare
CrossFit for College Students
CrossFit Kids
Legends
Mobility
Open Gym
Private Coaching
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Wednesday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
WOD: 6:30 AM
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):
23 (9/14)
Workout
Wednesday
Strength
Deadlift (HAP)
Deadlift
Deficit Deadift (1x45# plate)
NOT TNG deadlifts as we build..
Take 12 mins to build to a Heavy Single for the Day, try not to fail your heavy single.
As you build you will match your 5rm and your 3rm from the previous weeks before attempting your 1RM.
Then
E2M x 3 Sets
3x1 at the heavy single for the day.
Metcon (AMRAP - Rounds and Reps)
14 min AMRAP!
100 DU / 200 SU
14 burpee box jump overs
14 S2OH 115/75
14 Back squats 115/75
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 30, 2022
Male Clients
1
Stephen
Johnston
PM WOD 3:30
1 x 1 @ 415 lbs
2
Michael
Simpson
PM WOD 4:45
1 x 1 @ 405 lbs
On a 45# plate
3
Eric
Glarborg
AM WOD 5:30
3 x 1 @ 365 lbs
4
Zach
Smith'
AM WOD 5:30
3 x 1 @ 315 lbs
All sets 315
5
Michael
Keller
AM WOD 11:30
4 x 1 @ 305 lbs
6
Jason
Hoy
WOD: 6:30 AM
1 x 1 @ 275 lbs
7
Joseph
Ulibarri
AM WOD 5:30
3 x 1 @ 225 lbs
8
Ed
Furnari
AM WOD 5:30
1 x 1 @ 215 lbs
9
Juan
Pedro Mend ...
PM WOD 3:30
1 x 1 @ 195 lbs
Female Clients
1
Samantha
Jaramillo
PM WOD 3:30
1 x 1 @ 245 lbs
2
Savanna
Yaegle
PM WOD 3:30
1 x 1 @ 235 lbs
3
Kelsey
Vigil
AM WOD 5:30
1 x 3 @ 225 lbs
Deficit felt weird.
3
Monique
Monsivaiz
AM WOD 5:30
1 x 1 @ 225 lbs
4
Courtney
Smith
PM WOD 3:30
1 x 3 @ 205 lbs
5
KRISTIAN
FAZIO
AM WOD 5:30
1 x 1 @ 195 lbs
5
Rachel
Furnari
AM WOD 5:30
1 x 1 @ 195 lbs
6
Anamika
Kotiar
AM WOD 11:30
1 x 1 @ 190 lbs
7
Sarah
Lujan
PM WOD 6:00
3 x 1 @ 185 lbs
7
Monica
Zaleski
AM WOD 5:30
1 x 1 @ 185 lbs
Still working on form, but new PR as well 😅
8
Valerie
Warner
PM WOD 3:30
1 x 1 @ 180 lbs
9
Bryn
Smith
WOD: 6:30 AM
4 x 1 @ 165 lbs
9
Sara
Fellows
AM WOD 5:30
1 x 1 @ 165 lbs
10
Kristina
Metge
AM WOD 5:30
1 x 1 @ 155 lbs
Drive feet into ground. Keep feet narrow. Hands out a bit more ou...
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