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Components
Overhead 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
TGIF - 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):
16 (10/6)
Workout
TGIF
Strength
Overhead Squat (5x3)
Overhead Squat
E2M x 5 Sets 3 OHS. From the rack (either push press, power jerk, or split jerk to get into position)
Metcon (AMRAP - Reps)
10 Min AMRAP
50 Lateral Burpees ot dumbell
50 ALT DB Snatch
Remaining time: Calories
Accessory work
Tabata: Hand Stand Hold ( either kick up, or wall walk )
or Tabata: HSPU
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, April 16, 2021
Male Clients
1
Mark
Smith
AM WOD 5:30
5 x 3 @ 205 lbs
2
marcus
ardiel
AM WOD 5:30
5 x 3 @ 185 lbs
Did 205 for 1
3
Jonathan
Longdon
AM WOD 11:30
5 x 3 @ 165 lbs
F**k OHS
4
Erich
Ehlert
PM WOD 4:45
5 x 3 @ 155 lbs
155-160-165-170-175
4
Garrick
Gonzalez
PM WOD 3:30
5 x 3 @ 155 lbs
Last set, 5lb increase each set
4
Zach
Smith’
AM WOD 5:30
5 x 3 @ 155 lbs
Up from 115
5
Jason
Hoy
AM WOD 6:45
5 x 3 @ 125 lbs
6
Thomas
Gaffney
AM WOD 11:30
5 x 3 @ 115 lbs
Started @ 75
7
Ed
Furnari
AM WOD 5:30
5 x 3 @ 105 lbs
8
Tim
Warner
PM WOD 3:30
5 x 3 @ 95 lbs
Female Clients
1
Kelsey
Vigil
AM WOD 5:30
5 x 3 @ 115 lbs
2
Natalie
Dalton
AM WOD 5:30
5 x 3 @ 110 lbs
Wrist was done Should have lifted more
3
Rachel
Furnari
AM WOD 6:45
5 x 3 @ 85 lbs
Building from 55
4
Valerie
Warner
PM WOD 3:30
5 x 3 @ 70 lbs
Worked up to
5
Kristina
Metge
AM WOD 5:30
5 x 3 @ 65 lbs
40...65
6
Sarah
Lujan
PM WOD 4:45
2 x 3 @ 80 lbs
65,70,75,80,80
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