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Components
Metcon
Power Jerk + Split Jerk
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
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):
23 (14/9)
Workout
Wednesday
Strength
Metcon (Time)
For Time:
21-15-9
Single ALT. DB devil press 50/35
Box Jumper Overs 24/20
100 DU after each set
50 DU attempts/ or 200 SU
Power Jerk + Split Jerk (7x1)
Every :90, work on full extension of the hips, and dropping to catch the barbell.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, April 21, 2021
Male Clients
1
Zach
Smith’
AM WOD 5:30
11:01
2
Lorenzo
Hernandez
PM WOD 3:30
11:20
Beautifully hard.
3
Tim
Warner
PM WOD 3:30
11:40
4
Christian
Gomez
PM WOD 4:45
13:06
5
Michael
Walsh
AM WOD 6:45
13:36
6
James
Ciccone
AM WOD 5:30
14:20
7
marcus
ardiel
AM WOD 6:45
15:03
Did double 50lbs
8
Jon
Bender
PM WOD 4:45
15:08
30-in box
9
Mark
Smith
AM WOD 5:30
11:00
Rx weight, SUs
10
Marshall
Mortley
AM WOD 6:45
14:00
10
Private
AM WOD 6:45
14:00
11
Ed
Furnari
AM WOD 5:30
14:46
12
Aaron
Brundage
PM WOD 6:00
15:00
13
Jason
Hoy
AM WOD 6:45
15:08
35#
Female Clients
1
Johanna
Hayden
PM WOD 6:00
12:20
2
Liz
Russo
PM WOD 3:30
13:25
3
Valerie
Warner
PM WOD 3:30
10:57
35# Box Jump overs 200 singles
4
Danielle
Walker
PM WOD 3:30
11:15
35# step ups
5
Kelsey
Vigil
AM WOD 5:30
11:35
35 lb dumbbell box step overs 15 cal row
6
Sara
Fellows
AM WOD 5:30
11:39
Row’d instead of DU
6
Sarah
Lujan
PM WOD 6:00
11:39
200 SU 25lb DB 20 inch box
7
Leah
Thomas
PM WOD 3:30
13:00
Singles. 25#
8
Jann
Kindel
AM WOD 6:45
13:12
Scaled DB 20 Box step overs 22/15 and the jumps on 9 100 DU first...
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