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Components
Power Snatch
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 6:45
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):
9 (6/3)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Air Squat
10 Push ups
10 Kips on Rig
Weightlifting
Power Snatch (10x2)
Power Snatch
75%
Drop and reset
EMOM
Scale Accordingly
Metcon
Metcon (AMRAP - Reps)
AMRAP 8 Minutes
10 Thrusters 95/65lbs
10 Pull-ups
Scale Accordingly
Sub Ring Rows or Supinated Rows
Extra Credit
Metcon (No Measure)
5x10 Feet Elevated Push up
30 TGU (15 Each side)
100 Ab Mat Sit Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 14, 2020
Male Clients
1
Private
PM WOD 4:45
10 x 2 @ 115 lbs
1
Thomas
Gaffney
AM WOD 6:45
10 x 2 @ 115 lbs
Last 3 @ 120
1
Zach
Smith’
AM WOD 5:30
10 x 2 @ 115 lbs
2
Sage
Hill
AM WOD 5:30
10 x 2 @ 90 lbs
3
Joseph
Ulibarri
AM WOD 5:30
10 x 2 @ 75 lbs
4
Jason
Barnes
PM WOD 3:30
1 x 2 @ 130 lbs
Female Clients
1
Sarah
Lujan
PM WOD 3:30
10 x 2 @ 70 lbs
65 lbs for the first 8 and finished at 70lbs
2
Natalie
Dalton
AM WOD 5:30
10 x 2 @ 65 lbs
Work on form
3
Samantha
Jaramillo
AM WOD 11:30
1 x 2 @ 110 lbs
3x2 85, 2x2 90, 2x2 95, 2x2 100, 1x2 105
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