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Components
Deadlift
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
Tuesday - 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):
6 (4/2)
Workout
Tuesday
Warm-up
Trainers Choice (No Measure)
Monster Walk
3 Rounds
250 M Row
10 Medball Cleans
10 Pushups
10 Hollow Body Rocks
10 Supermans
10 Kips on Rig
Weightlifting
Deadlift (10x6)
Deadlift
EMOM
Slow and controlled. No dropping from top
Deadlifting in a library
HAP
ZOOM
RDL same rep scheme
Metcon
Metcon (AMRAP - Reps)
20min. EMOM:
Min. 1) 15/12 Cal Row/Bike
Min. 2) 20 Wall Balls 20/14
Min. 3) Max Effort Pull-Ups
Min. 4) Rest
Sub Ring Rows or Subinated Barbell Row
ZOOM
1) 12 Burpee
2) 15 Thruster 95/65
3)Max Effort Rows
4) Rest
Extra Credit
Metcon (No Measure)
Pistols
3×20
Barbell Sit Ups
4×15
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, June 23, 2020
Male Clients
1
Jon
Bender
PM WOD 4:45
10 x 6 @ 250 lbs
245x5; 255x5
2
Private
AM WOD 5:30
10 x 6 @ 155 lbs
3
Colton
Deeter
PM WOD 4:45
1 x 6 @ 235 lbs
3
Michael
Walsh
PM WOD 4:45
1 x 6 @ 235 lbs
Female Clients
1
Samantha
Jaramillo
PM WOD 4:45
10 x 6 @ 155 lbs
2
Robbie
Bustos Flores
PM WOD 4:45
10 x 6 @ 45 lbs
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