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Components
Back Squat
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
Wednesday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
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):
33 (18/15)
Workout
Wednesday
Strength
Back Squat (2RM)
8x2 every :90 finding a heavy 2rm for the day
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP:
100 DU
5 Clusters 185/125 (these should be heavy)
2 Legless Rope Climbs
*100 SU or 50 DU attempts
Clusters should be heavy
scale rope climbs to regular or supine rope pullups
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP:
100 DU
5 Clusters 185/125 (these should be heavy)
2 Legless Rope Climbs
*100 SU or 50 DU attempts
Clusters should be heavy
scale rope climbs to regular or supine rope pullups
Accessory work
Crossover Symmetry - Iron Scap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 07, 2021
Male Clients
1
Mark
Smith
AM WOD 5:30
8 x 2 @ 525 lbs
2
Michael
Simpson
PM WOD 4:45
8 x 2 @ 335 lbs
275x2, 295x2, 315x2, 335x2
3
Jonathan
Longdon
PM WOD 6:00
8 x 2 @ 325 lbs
Started 275
4
Eric
Glarborg
PM WOD 4:45
8 x 2 @ 315 lbs
255/265/275/285/295/305
5
Mauricio
Somarribas
AM WOD 5:30
8 x 2 @ 295 lbs
295 at end for 2
5
Tim
Warner
AM WOD 11:30
8 x 2 @ 295 lbs
Failed 315
6
Christian
Gomez
PM WOD 4:45
8 x 2 @ 285 lbs
Started 185
6
Michael
Walsh
PM WOD 4:45
8 x 2 @ 285 lbs
7
Jason
Hoy
AM WOD 6:45
8 x 2 @ 265 lbs
7
Moff
itt
PM WOD 4:45
8 x 2 @ 265 lbs
245x2, 265x6
8
Zach
Smith’
AM WOD 5:30
8 x 2 @ 257 lbs
Up from 185
9
Michael
Keller
AM WOD 5:30
8 x 2 @ 255 lbs
9
Ryan
Katona
PM WOD 4:45
8 x 2 @ 255 lbs
10
Thomas
Gaffney
AM WOD 6:45
8 x 2 @ 245 lbs
Built from 185, last set @ 275
11
Marshall
Mortley
AM WOD 5:30
8 x 2 @ 215 lbs
Up from 185
12
Ed
Furnari
AM WOD 5:30
8 x 2 @ 175 lbs
13
Jason
Barnes
PM WOD 6:00
1 x 2 @ 260 lbs
13
Jon
Bender
PM WOD 4:45
1 x 2 @ 315 lbs
Female Clients
1
Crystal
Himeur
PM WOD 3:30
8 x 2 @ 225 lbs
2
Lily
Johnson
PM WOD 3:30
8 x 2 @ 215 lbs
One rep at 220
2
Samantha
Jaramillo
AM WOD 11:30
8 x 2 @ 215 lbs
3
Johanna
Hayden
PM WOD 6:00
8 x 2 @ 205 lbs
4
Delise
Hoy
AM WOD 6:45
8 x 2 @ 185 lbs
4
Kelsey
Vigil
AM WOD 5:30
8 x 2 @ 185 lbs
Got 195 but, didn’t feel like I was Low enough
5
Elizabeth
Gomez
PM WOD 6:00
8 x 2 @ 170 lbs
6
Marie
Aragon-Montoya
AM WOD 6:45
8 x 2 @ 165 lbs
7
Natalie
Dalton
AM WOD 5:30
8 x 2 @ 145 lbs
Working on form
8
Rachel
Furnari
AM WOD 6:45
8 x 2 @ 140 lbs
8
Robin
Molina
PM WOD 3:30
8 x 2 @ 140 lbs
9
KRISTIAN
FAZIO
AM WOD 5:30
8 x 2 @ 135 lbs
9
Kristina
Metge
AM WOD 5:30
8 x 2 @ 135 lbs
105, 105, 115, 125, 125, 135, 135
9
Monica
Gathings
PM WOD 6:00
8 x 2 @ 135 lbs
10
Sarah
Lujan
PM WOD 6:00
4 x 2 @ 130 lbs
115,120,125,130*4
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