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Components
Front Squat + Split Jerk
Front Squat + Split Jerk
Pullup/Dip Bravo
500m Row
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
Tuesday - 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):
12 (5/7)
Workout
Tuesday
Strength
Front Squat + Split Jerk (10x1)
10 MIN EMOM
Mins) 0-5 1x FSQ + split jerk at 80%
Mins 6-10 1x FSQ + Split Jerk at 85%
Front Squat + Split Jerk (10x1)
10 MIN EMOM
Mins) 0-5 1x FSQ + split jerk at 80%
Mins 6-10 1x FSQ + Split Jerk at 85%
Pullup/Dip Bravo (10 Rounds for reps)
5 Weighted Pullup
5 Weighted Dip
EMOM 10 Mins
500m Row (Time)
Max Effort 500m Row
500m Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, April 12, 2022
Male Clients
1
Mark
Smith
AM WOD 5:30
10 x 1 @ 215 lbs
2
Michael
Keller
AM WOD 5:30
10 x 1 @ 200 lbs
5@185, 5@200
3
Zach
Smith’
AM WOD 5:30
10 x 1 @ 175 lbs
Sets 1-5 @ 165. Sets 6-10 @ 175
4
Ed
Furnari
AM WOD 5:30
10 x 1 @ 95 lbs
5
Jon
Bender
PM WOD 4:45
4 x 1 @ 205 lbs
185x5, 205x4, 215x1
Female Clients
1
Courtney
Smith
PM WOD 3:30
10 x 1 @ 115 lbs
110(5), 115
1
Kelsey
Vigil
AM WOD 5:30
10 x 1 @ 115 lbs
All sets
2
Amanda
Mortley
AM WOD 5:30
10 x 1 @ 85 lbs
2
Kristina
Metge
AM WOD 5:30
10 x 1 @ 85 lbs
80x5 • 85x5
2
Rachel
Furnari
AM WOD 5:30
10 x 1 @ 85 lbs
75# first 5
3
Sarah
Lujan
PM WOD 6:00
5 x 1 @ 90 lbs
85*5,90*5
3
Sara
Millspaugh
PM WOD 4:45
4 x 1 @ 100 lbs
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