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Components
Metcon
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Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Body Sculpting
Burn - Aerobic Capacity
Childcare
CrossFit for College Students
CrossFit Kids
Legends
Mobility
Nicole's Private coaching
Onboarding
Open Gym
Private Coaching
Pump - Strength
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
WOD
Date
Workout
TGIF - 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):
16 (8/8)
Workout
TGIF
Strength
Every 2:30 for 10:00
10 Strict Press
100ft Sandbag Carry (heavy)
*Strict Press @ 60-65% holding across
Use Axle bar as an option!
Metcon (Time)
"Benjamins"
For Time
300/250m Row
50 Double Unders
25 Dual DB Push Press
50 Double Unders
800/700m Echo Bike
50 Double Unders
25 Dual DB Push Press
50 Double Unders
300/250m Row
10 Devils Press
Load: 50/35#
Time Domain:
9:00-13:00
Time Cap: 15:00
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 19, 2022
Male Clients
1
Mark
Smith
AM WOD 5:30
9:32
Single unders, RX everything else
2
Michael
Keller
AM WOD 11:30
10:42
RX Echo
3
Aaron
Brundage
WOD: 6:30 AM
12:07
30#
4
Zach
Smith'
AM WOD 5:30
12:22
Rx. 0.8 km on Echo bike.
5
Joseph
Ulibarri
AM WOD 5:30
13:01
20#
6
Ed
Furnari
AM WOD 5:30
13:28
35lb db
7
Jeff
Pontes 🏋️♀️
PM WOD 3:30
13:50
40# db
8
Lorenzo
Hernandez
PM WOD 6:00
15:35
did 50cal bike.
Female Clients
1
Samantha
Jaramillo
AM WOD 11:30
10:07
#25 DB/ 15, 10 both times Assault bike
2
Savanna
Yaegle
PM WOD 4:45
10:09
RX Echo, 13/12 both times DU
3
Roxana
Ubeda
PM WOD 6:00
10:59
#25 DB
4
Sarah
Lujan
PM WOD 6:00
11:05
30lb DBs Single unders Assault bike Rower
5
Crystal
Himeur
PM WOD 3:30
11:09
RX
6
Kanani
Harwood
AM WOD 11:30
11:33
10 single unders/40 dus per round 25lb DB.
7
Kristina
Metge
AM WOD 5:30
13:18
🌼#25s • AB 30 • 75su
7
Monique
Monsivaiz
PM WOD 6:00
13:18
rx
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