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Components
Thruster
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
Thursday - 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):
2 (2/0)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
2 Rounds
250M ROW
10 Airsquats
10 Push Ups
10 Burpees
10 Plank Jacks
Monster Walk
Weightlifting
Thruster (Death By)
Thruster
"Death by Thrusters" EMOM:
1-2-3-4-5-6-7-8-9-10…. (95/65)
Every minute on the minute perform an
increasing amount of reps until you cannot complete the given work within the minute.
If you fail go down 2 and keep going until the entire class is finished. So if you fail 10 then go back to 8 and keep working till everyone is done.
Metcon
Metcon (Time)
Accumulate 100/80 Cals Row/Ski/Bike
EMOM 5 Push Jerk 115/85 starting with Push Jerk
15 Min Cap
Scale Accordingly
Zoom
100 Burpees
EMOM 5 Squats
Extra Credit
Metcon (No Measure)
Work on mobility
Stretch
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, July 16, 2020
Male Clients
1
Jon
Bender
PM WOD 4:45
1 x 15 @ 95 lbs
All of the Thrusters
2
Jason
Hoy
AM WOD 6:45
1 x 11 @ 65 lbs
Female Clients
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