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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
Wednesday - 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
Wednesday
Warm-up
Trainers Choice (No Measure)
2 Rounds
250M Row / 10 Cal Bike
50 SU
10 Air Squats
10 Alt V-ups
10 Kips on Rig
10 Push Ups
Weightlifting
Metcon (Weight)
Push Press + Push Jerk + Push Press (8x1)
E:90 for 8 sets
75+% Push Press
HAP
ZOOM
6 Push Press EMOM 10 Min if using 1 do 3 each side
Metcon
Metcon (Time)
25 Pike Push Ups
50 Toes-to-Bar/ Toes to hands
1000M Row/ 80/60Cal Bike
75 Push Press(75/55)
150 Double-Unders/300 SU
Time CAP: 20min.
Zoom (50 Long jump jog back)
Scale Accordingly
Extra Credit
Metcon (No Measure)
Split Squats
3×10
5 Per leg per set
Tabata Hollow Body Rocks
5x 1:00 plank holds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 22, 2020
Male Clients
1
Jason
Barnes
PM WOD 4:45
175 lbs
1 set
2
Jason
Hoy
AM WOD 6:45
135 lbs
3
Private
AM WOD 11:30
120 lbs
4
Joseph
Ulibarri
AM WOD 5:30
70 lbs
Female Clients
1
Delise
Hoy
AM WOD 6:45
95 lbs
2
Sarah
Lujan
PM WOD 6:00
75 lbs
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