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Components
Strict Press
Metcon
Good Mornings
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 6:45
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):
3 (2/1)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
3 Rounds
250 M Row/10 Cal Bike
10 Burpee
10 Plate to over head
10 Alt Lunges
10 airsquats
10 plank jacks
Weightlifting
Strict Press (10x4)
4 EMOM 10 Min
Zoom
Z-press
5 EMOM 10 Min
Metcon
Metcon (AMRAP - Reps)
13min. AMRAP:
40 Calorie Row/ 40/30 Bike 40 Ski
50 Wall Balls 20/14
60 OH Walking Lunges with a 45 Plate
70 Double unders/140 SU
*Can you make it back to the wall balls on the 2nd round?!
Zoom
30 Burpee
50 Thruster
60 Overhead lunges
70 DU/140 (Su/Hops)
Extra Credit
Good Mornings (4x10)
Good Mornings
Metcon (No Measure)
100 Weighted AB Mat Situps
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 11, 2020
Male Clients
1
Thomas
Gaffney
AM WOD 6:45
10 x 4 @ 100 lbs
First 4 sets @ 95#
2
Jason
Barnes
PM WOD 6:00
10 x 4 @ 95 lbs
Female Clients
1
Melissa
Martinez
PM WOD 4:45
10 x 4 @ 45 lbs
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