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Components
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
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):
21 (12/9)
Workout
Tuesday
Accessory work
4 Sets, for Quality
10-12 KB RDL
1:00 Superman Hold
6/6 Half Kneeling KB Rotational Chop/Lift
Strength
9:00 EMOM
min 1: 6/6 Dual KB or DB SL Romanian Deadlifts
min 2: 8-10 Seated DB Strict Press
min 3: 100ft KB Farmer Carry 70/55
*Sub: resistance band backward walk
Metcon (6 Rounds for calories)
"I Don't Want Your Life!"
6 Sets
1:00 AMRAP
10 Deadlifts 225/155#
Max Effort Air Bike in Remaining Time
1:00 Rest b/s
RX+ 275/185#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, June 01, 2022
Male Clients
1
Stephen
Johnston
AM WOD 11:30
91 Total Calories
Echo bike
2
Michael
Keller
AM WOD 11:30
90 Total Calories
Echo.
3
Eric
Glarborg
PM WOD 4:45
76 Total Calories
Reset bike each round
4
Casey
Link
AM WOD 11:30
71 Total Calories
5
Zach
Smith’
AM WOD 5:30
69 Total Calories
Reset cals, Assault bike
6
Jon
Bender
PM WOD 4:45
66 Total Calories
Axel Bar: did not reset cals
7
Thomas
Zaleski
AM WOD 5:30
58 Total Calories
#225, echo bike
8
Mauricio
Somarribas
PM WOD 6:00
30 Total Calories
9
Jason
Hoy
AM WOD 5:30
81 Total Calories
185#
10
Marshall
Mortley
WOD: 6:30 AM
78 Total Calories
Still sore from Murph and kept it light at 135lb
11
John
Jennings
AM WOD 11:30
56 Total Calories
185
12
Ed
Furnari
AM WOD 5:30
54 Total Calories
Female Clients
1
Kelsey
Vigil
AM WOD 5:30
64 Total Calories
2
Rebekah
Olivas-fit ...
AM WOD 11:30
60 Total Calories
Should have saved my sprint for the end 😁 #paceyourselfbeforeyou...
3
Savanna
Yaegle
PM WOD 6:00
57 Total Calories
4
Monique
M
AM WOD 5:30
45 Total Calories
5
Samantha
Jaramillo
AM WOD 11:30
38 Total Calories
Not my jam, bike was 🗑
6
Kristina
Metge
AM WOD 5:30
75 Total Calories
🌼☀️#105 • bike 75 ☀️🌼
7
Courtney
Smith
PM WOD 4:45
66 Total Calories
8
Kanani
Harwood
PM WOD 3:30
56 Total Calories
DL 125lb
9
Gloria
Lopez
PM WOD 3:30
50 Total Calories
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