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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
Thursday - 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):
4 (1/3)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
2 Rounds
1 Min Row
10 Airsquat 2 sec decent
10 Straight leg sit-ups
10 Scap Pull-ups
Metcon
Metcon (AMRAP - Reps)
A) Wallball Endurance
30 sec Unbroken Wallballs
1:30 Row/Bike @ 80% Aer. Pace
x 5 sets
*Pick a lighter wallball to ensure
all 30 seconds are unbroken
*Keep pace on the bike/row @
sustainable effort
Metcon
Metcon (No Measure)
Gymnastic EMOM 20
1: 6-10 Strict Knees to Elbows
2: 20-30 sec Hollow Hold
3: 6-10 Strict Chin Ups
4: 20-30 sec Superman Hold
* Chin ups are a Supinated Grip
Extra Credit
Metcon (No Measure)
Work on Mobility
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 03, 2020
Male Clients
1
Sage
Hill
AM WOD 5:30
143 Reps
Female Clients
1
Melissa
Martinez
AM WOD 5:30
63 Reps
2
Natalie
Dalton
AM WOD 5:30
59 Reps
3
Kelsey
Vigil
AM WOD 5:30
14 Reps
14x5 sets. 70 cal bike.
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