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Components
Deadlift
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):
10 (6/4)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Air Squat
10 banded good mornings
10 Glute Bridge
Monster Walk
Weightlifting
Deadlift (1x6)
Deadlift
Deadlift
Take 15mins to find a tough set of 6
@ 60x1 Tempo
-2min rest-
A2) Deadlift
Every 2mins x 2 sets
8 reps @ same weight as A1
w/ no tempo
-2min rest-
A3) RDL's
Every 90 seconds x 3 sets
12 reps @ 45% of A1
Metcon
Metcon (No Measure)
EMOM 12
1: 30 sec Burpees
2: 30 sec Row/Bike
All Out Sprint
Metcon (No Measure)
EMOM 12
1: 30 sec Burpees
2: 30 sec Row/Bike
All Out Sprint
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 21, 2020
Male Clients
1
marcus
ardiel
AM WOD 6:45
1 x 6 @ 295 lbs
2
Adam
Gross
AM WOD 11:30
1 x 6 @ 225 lbs
2
Sage
Hill
PM WOD 4:45
1 x 6 @ 225 lbs
3
Jason
Hoy
AM WOD 6:45
1 x 6 @ 205 lbs
4
Thomas
Gaffney
AM WOD 6:45
1 x 6 @ 195 lbs
5
Joseph
Ulibarri
AM WOD 5:30
1 x 6 @ 135 lbs
Female Clients
1
Otilia
Spilca
AM WOD 5:30
1 x 6 @ 195 lbs
2
Melissa
Martinez
PM WOD 4:45
1 x 6 @ 155 lbs
3
Jann
Kindel
AM WOD 6:45
1 x 6 @ 115 lbs
4
Natalie
Dalton
AM WOD 5:30
1 x 6 @ 105 lbs
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