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Components
Clean
Metcon
Pull-Up Dip Alpha
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):
7 (5/2)
Workout
Monday
Warm-up
Trainers Choice (No Measure)
Monster Walk
into
3 Rounds
250M Row/10 Cal
10 Burpee
10 Glute Bridge
10 Front Squat (2 sec hold at bottom with barbell
Weightlifting
Clean (9X1)
Clean
Squat Clean
Wave Loading
E:90
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
Drop and Reset
Metcon
Metcon (Time)
25 Calorie
10 Power Cleans 205/140lbs
Rest 2:00
20 Calorie
8 Power Cleans 205/140lbs
Rest 2:00
15 Calorie
6 Power Cleans 205/140lbs
Rest 2:00
10Calorie
4 Power Cleans 205/140lbs
Extra Credit
Pull-Up Dip Alpha (10 Rounds for reps)
EMOM 10 Min
5 Strict Pull-Up
5 Strict Ring Dip
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 22, 2020
Male Clients
1
marcus
ardiel
AM WOD 6:45
9 x 1 @ 215 lbs
2
Jason
Hoy
AM WOD 6:45
9 x 1 @ 155 lbs
115-155
2
Thomas
Gaffney
AM WOD 6:45
9 x 1 @ 155 lbs
115,125,135. 125,135,145. 145,155,165
3
Adam
Jones
PM WOD 6:00
9 x 1 @ 145 lbs
Built to 145
4
Jon
Bender
PM WOD 4:45
1 x 1 @ 240 lbs
175-240
Female Clients
1
Samantha
Jaramillo
PM WOD 3:30
9 x 1 @ 140 lbs
100, 105, 120, 130, 140
2
Nora
Harris
AM WOD 6:45
0 x 0 @ 0 lbs
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