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Components
Muscle-ups
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
TGIF - 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):
9 (7/2)
Workout
TGIF
Gymnastics
Muscle-ups (10x3)
Muscle-ups
EMOM 1-3 Muscle Ups. Ring or bar. *work your weaknessess
IF you cannot do muscle ups. Low Ring Banded Muscle Up or Muscle up transitions with dips for the EMOM.
Or Complete 3 Strict Pullups and 3 Dips EMOM
Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP:
15 Wallballs 30/20 (use a heavier ball than normal)
15 Cal Row
15 AKBS 70/53
Accessory work
10 Min EMOM
1) 10 Pistols or candlestick squats
2) 20 HollowRocks
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 09, 2021
Male Clients
1
Jonathan
Longdon
AM WOD 5:30
10 x 5
Ring 7 sets of 5 8 sets of 3 EMOM
2
Christian
Gomez
PM WOD 3:30
10 x 2
2
Tim
Warner
AM WOD 11:30
10 x 2
BAR MU singles
2
Zach
Smith’
PM WOD 3:30
10 x 2
Rings. Linked 3 MUs on first two sets, then dropped to linking 2
3
Michael
Keller
AM WOD 5:30
10 x 3
Alternated RMU and BMU
4
Michael
Simpson
PM WOD 4:45
10 x 2
MU Bar Attempts, got 0
5
Jason
Hoy
AM WOD 6:45
10 x 1
Ring kips
Female Clients
1
Delise
Hoy
AM WOD 6:45
10 x 3
Band d muscle up 2-3 each round
2
Kelsey
Vigil
AM WOD 11:30
10 x 2
Struggled through this. Need to work on upper body strength and c...
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