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Components
Sumo Deadlift
Metcon
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
Thursday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:30
AM WOD 11:30
PM WOD 3:30
PM WOD 4:30
PM WOD 5:30
PM WOD 6:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
14 (7/7)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Sumo Deadlift (5x8)
Sumo Deadlift
HAP
E2M
Scale Accordingly
Metcon
Metcon (Time)
800m Run
20 Back squat 135/95
600m Run
17 Back squat 185/125
400m Run
14 Back squat 205/145
200m Run
11 Back squat 225/155
Bar taken from ground
20 Min Cap
Scale Accordingly
Extra Credit
Metcon (Time)
Strict Handstand Push Ups
10×4
Take as little rest between sets as possible. Do not start this with the mentality of "I’ll turn this into an EMOM" or some crap like that. Your rests will get longer, but don’t sell yourself short from the get-go.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, May 30, 2019
Male Clients
1
Eric
Glarborg
AM WOD 11:30
5 x 8 @ 225 lbs
1
Nick
Paquin
PM WOD 5:30
5 x 8 @ 225 lbs
2
Sean
Chinana
AM WOD 11:30
5 x 8 @ 205 lbs
3
Sean
Hulsey
PM WOD 3:30
5 x 8 @ 195 lbs
175 / 185 / 195 X 3.
4
marcus
ardiel
AM WOD 6:30
5 x 8 @ 185 lbs
5
Private
PM WOD 5:30
5 x 8 @ 145 lbs
6
Travis
Rawlins
PM WOD 6:30
2 x 8 @ 225 lbs
1x8@155, 1x8@185, 1x8@205
Female Clients
1
Samantha
Jaramillo
AM WOD 11:30
5 x 8 @ 195 lbs
155, 165, 175, 185
1
Savanna
Yaegle
PM WOD 5:30
5 x 8 @ 195 lbs
155,165,175,185,195
2
Dynette
Palomares
PM WOD 5:30
5 x 8 @ 155 lbs
3
Private
AM WOD 11:30
5 x 8 @ 125 lbs
4
Jann
Kindel
AM WOD 5:30
5 x 8 @ 85 lbs
5
Andie
Pine
PM WOD 5:30
5 x 8 @ 80 lbs
6
Jonnie
Ghahate
PM WOD 3:30
1 x 8 @ 125 lbs
1x8@95, 1x8@110, 1x8@120, 1x8@125
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