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Components
Metcon
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
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):
5 (5/0)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
Monster Walk
3 Rounds
250 M row/ 10 Cal Bike
10 Scap Pull ups
10 Medball Cleans
10 Burpee
Weightlifting
Metcon (Weight)
10min. EMOM:
2 Power Cleans + 2 Push Jerks
*Climbing weight or ideally with 1 challenging weight the entire time
HAP
ZOOM
5 PC and PJ EMOM 10 MIN
Metcon
Metcon (AMRAP - Reps)
Classic WOD 3
18 Min AMRAP
Tie Breaker is time after round 5
15 WB
12 PU
9 PC
Rx / Masters
Wall Ball 20#/14# to 10’/9’
Pull-Ups
Power Clean 135#/95#
Scaled
Wall Ball 14#/10# to 10’/9’
Ring Rows
Power Clean 115/80
ZOOM
15 Thruster
12 Supinated Row
9 Burpee
Extra Credit
Metcon (No Measure)
100 Ab Mat Sit-ups
50 Alt Barbell Step ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 18, 2020
Male Clients
1
marcus
ardiel
AM WOD 6:45
205 lbs
2
Michael
Waring
PM WOD 4:45
135 lbs
2
Thomas
Gaffney
AM WOD 6:45
135 lbs
Last 2 sets at 145
3
Jason
Hoy
AM WOD 6:45
125 lbs
4
Private
PM WOD 6:00
100 lbs
Female Clients
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