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Components
Deadlift
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
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 (10/13)
Workout
Wednesday
Strength
Deadlift (3RM)
Deadlift
Take 12 Mins to Find a Heavy 3RM from a deficit. (1x 45# plate)
Then 3x3 E2M at the same weight above
Metcon (Time)
4 Rds For Time:
30 Wallballs 20/14
30 Box Jump Overs 24/20
100 DU * 1:1 for SU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 13, 2022
Male Clients
1
Tim
Warner
AM WOD 11:30
1 x 3 @ 385 lbs
2
Casey
Link
AM WOD 11:30
1 x 3 @ 365 lbs
3
Thomas
Zaleski
AM WOD 5:30
3 x 3 @ 305 lbs
4
Michael
Simpson
PM WOD 4:45
1 x 3 @ 295 lbs
5
Zach
Smith’
AM WOD 5:30
4 x 3 @ 285 lbs
All sets, beltless
5
Michael
Keller
AM WOD 5:30
3 x 3 @ 285 lbs
All deficit
6
Jason
Hoy
WOD: 6:30 AM
1 x 3 @ 275 lbs
7
Thomas
Gaffney
PM WOD 4:45
1 x 3 @ 245 lbs
8
Joseph
Ulibarri
AM WOD 5:30
3 x 3 @ 230 lbs
All 3
9
Juan
Pedro Mend ...
PM WOD 6:00
1 x 3 @ 205 lbs
Female Clients
1
Monique
M
PM WOD 4:45
1 x 3 @ 235 lbs
2
Crystal
Himeur
PM WOD 3:30
1 x 3 @ 230 lbs
3
Samantha
Jaramillo
AM WOD 11:30
1 x 3 @ 225 lbs
Felt good, could have gone a little heavier
4
Jamie
Benavidez
AM WOD 11:30
1 x 3 @ 205 lbs
TNG, not deficit
5
Jasmyn
Barros
PM WOD 6:00
3 x 3 @ 185 lbs
5
Courtney
Smith
AM WOD 11:30
1 x 3 @ 185 lbs
6
Melissa
Martinez
PM WOD 6:00
1 x 3 @ 180 lbs
7
Sarah
Lujan
PM WOD 6:00
3 x 3 @ 175 lbs
7
Anamika
Kotiar
PM WOD 6:00
1 x 3 @ 175 lbs
7
Monica
Zaleski
AM WOD 5:30
1 x 3 @ 175 lbs
⭐️
8
Gloria
Lopez
PM WOD 3:30
3 x 3 @ 165 lbs
8
Sara
Fellows
AM WOD 5:30
1 x 3 @ 165 lbs
9
Kennedy
Smith
PM WOD 4:45
3 x 3 @ 160 lbs
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