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Components
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
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):
6 (3/3)
Workout
Monday
Warm-up
Trainers Choice (No Measure)
2 Rounds
250M/10 Cal
10 Air Squats
10 Push Ups
10 Russian Swings
Monster Walk
Weightlifting
Metcon (Weight)
Every 2:30 Minutes for 8 rounds
Perform the following as an unbroken complex
Power Clean + Push Jerk + 2 Front Squats + Squat Clean + Jerk (Split or push)
HAP
Zoom
Same or tempo front squats 4 EMOM 40X0
Metcon
Metcon (Time)
5 Rounds for time
10 Cal
15 American Swings 55/35
Zoom
6 Burpee
15 Swings
Extra Credit
Metcon (No Measure)
5x15 Reverse Curls
5x10 Supinated Rows
5x10 TTB
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 13, 2020
Male Clients
1
Christian
Gomez
PM WOD 3:30
185 lbs
Two sets
2
Private
PM WOD 4:45
105 lbs
3
Sean
Hulsey
AM WOD 5:30
85 lbs
Female Clients
1
Natasha
Bates
PM WOD 6:00
95 lbs
#95 x 7 sets #105 x 1set
2
Sarah
Lujan
PM WOD 6:00
80 lbs
75 first 3 rounds then bumped up to 80lbs
3
Melissa
Martinez
PM WOD 3:30
70 lbs
50lb 55lb 65 70
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