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Components
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
CarDeeOOOO - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
WOD: 6:30 AM
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 (4/5)
Workout
CarDeeOOOO
Metcon (AMRAP - Reps)
Every 4 mins for 16 mins, alternating between:
1x [ 400m Run + 15 Floor Press, 50/35 ]
1x [500/400 m Row + 15 Handstand push up]
Rest 2 minutes
Every 3 mins for 12 mins, alternating between:
1x [ 30/20 Cal Bike + 2 rope climbs ]
1x [500/400 m Row + Max Push up ]
Score is Max push Up
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 11, 2022
Male Clients
1
Michael
Keller
AM WOD 11:30
64 Reps
Echo
2
Jon
Bender
PM WOD 4:45
62 Reps
2
Zach
Smith’
AM WOD 5:30
62 Reps
3
Jeff
Pontes 🏋️♀️
AM WOD 11:30
40 Reps
Female Clients
1
Sarah
Lujan
PM WOD 4:45
54 Reps
20 cal ECHO bike Girl push ups 5 strict green banded pullups in p...
2
Jamie
Benavidez
AM WOD 11:30
50 Reps
3
Jasmyn
Barros
AM WOD 11:30
35 Reps
4
Jann
Kindel
WOD: 6:30 AM
34 Reps
Only 1 rope climb in R2 Sub bike for run
5
Kristina
Metge
AM WOD 5:30
22 Reps
🌼 Sub 200m run & 15 cal bike in place of the 400m run.
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