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Components
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
Friday - 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):
13 (6/7)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (Weight)
Cluster
20x1
E:30
HAP
Scale Accordingly
Metcon
Metcon (AMRAP - Reps)
AMRAP 12 Minutes
Climb the Ladder By 2s
2 Hang Squat Cleans 115/75lbs
2 Push Ups
4/4, 6/6, 8/8, etc..
The barbell weight should be something you can cycle for a good chunk of the workout, but don’t underestimate how push ups affect your front rack and grip.
Scale Accordingly
Extra Credit
Metcon (No Measure)
5 Rounds
10 V-Ups
15 Banded Glute Bridges
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 14, 2019
Male Clients
1
Mark
Eytcheson
PM WOD 4:30
235 lbs
Last rep at 235
2
Matthew
Akers
PM WOD 5:30
165 lbs
3
Christopher
Salcido
AM WOD 5:30
155 lbs
115-5/135-5/155-10
3
Mark
Smith
AM WOD 5:30
155 lbs
135 x 5, 155 x 15
4
Mark
Fuentes
PM WOD 3:30
135 lbs
5
Jonathan
Longdon
AM WOD 11:30
205 lbs
185 x10 195 x6 205 x4
Female Clients
1
Kelli
Watkins
PM WOD 4:30
125 lbs
failed 135
2
Cassy
Lovato 🕊
PM WOD 3:30
105 lbs
x3
3
Carly
Newlands
AM WOD 6:30
145 lbs
135x6, 145x10, 155x2,165x2
4
Madyson
Ramkowsky
AM WOD 6:30
105 lbs
5
Samantha
Jaramillo
AM WOD 6:30
100 lbs
80x5, 85x5, 90x5, 95x3, 100x2
6
Jonnie
Ghahate
PM WOD 5:30
80 lbs
5x1@65, 7x1@75, 8x1@80
7
Angelica
Lopez
AM WOD 11:30
47 lbs
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