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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
Friday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:30
AM WOD 11:30
PM WOD 3:30
PM WOD 4:30
PM WOD 5:30
PM WOD 6:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (6/4)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (4x4)
4×4 @ 85%
E2M
Metcon
Metcon (AMRAP - Reps)
AMRAP 8 Minutes
30/25 Calorie Row
30 Chest to Bar Pull Ups
30 Squat Clean Thrusters 95/65lbs
Do everything you possibly can to get back on the rower for round two, and for the best of you maybe even back to the pull ups. This is going to hurt.
Scale accordignly
Extra Credit
Metcon (Time)
50 Toes to Bar or Hanging Knee Raises
Each break, jog 200m slowly
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 26, 2019
Male Clients
1
Christopher
Salcido
AM WOD 5:30
4 x 4 @ 335 lbs
345 last set
2
Jonathan
Longdon
AM WOD 5:30
4 x 4 @ 285 lbs
295x1
3
marcus
ardiel
AM WOD 6:30
4 x 4 @ 245 lbs
4
Pete
Bosler
AM WOD 11:30
4 x 4 @ 235 lbs
5
Jason
Hoy
AM WOD 6:30
4 x 4 @ 195 lbs
6
Michael
Salcido
PM WOD 3:30
2 x 4 @ 365 lbs
Female Clients
1
Christian
Schramm
AM WOD 11:30
4 x 4 @ 300 lbs
2
Carly
Newlands
PM WOD 3:30
4 x 4 @ 245 lbs
3
Cassy
Lovato 🕊
PM WOD 3:30
4 x 4 @ 165 lbs
4
Brittany
Gillis
AM WOD 5:30
4 x 4 @ 135 lbs
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