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Components
Back 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
Monday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
Open Gym 1pm and 2:15pm (Members only)
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):
8 (6/2)
Workout
Monday
Warm-up
Trainers Choice (No Measure)
Monster Walk 2 min
3 Rounds
10 Jump Squats
10 Burpee
10 Glute bridge
10 Kips on Rig (Zoom 10 push-ups)
Weightlifting
Back Squat (6 Sets)
Back Squat
6 sets
Wave Loading
E2M
5 @ 70%
4 @ 75%
3 @ 80%
5 @ 72.5%
4 @ 77.5%
3 @ 82.5%
ZOOM
12 Lateral Lunges 6 each leg
EMOM 12 MIN
Metcon
Metcon (Time)
3 Rounds for time
30/24 Cal Bike /600M Row
15 Thruster 95/65
10 Pull-ups
Zoom
3 Rounds
2:30 Min Jumping Jacks/High Knees
15 Thruster
15 Push ups
Scale Accordingly
Extra Credit
Metcon (No Measure)
Barbell Good Mornings
3×10
Floor Press
4×15
Double Plate Pinch
5x 1:00
Single Plate in each hand at once
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 08, 2020
Male Clients
1
Jason
Hoy
AM WOD 6:45
6 x 5 @ 210 lbs
2
Private
PM WOD 6:00
1 x 3 @ 185 lbs
2
Colton
Deeter
PM WOD 6:00
1 x 3 @ 235 lbs
2
Michael
Walsh
PM WOD 6:00
1 x 3 @ 245 lbs
2
Paul
Fastnacht
PM WOD 3:30
1 x 3 @ 235 lbs
2
Sharif
Gray
AM WOD 5:30
1 x 3 @ 285 lbs
Female Clients
1
Delise
Hoy
AM WOD 6:45
6 x 5 @ 145 lbs
2
Abby
Bassie
PM WOD 6:00
1 x 3 @ 115 lbs
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