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Components
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
Monday, September 14th 2020 - 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):
26 (15/11)
Workout
Monday, September 14th 2020
Warm-up
2 Rounds:
10 Cal Bike/Row
10x Banded OHS
:30 Side Plank R/L
Strength
Snatch (5x4)
Snatch
4 reps Every 2mins x 5 sets
Building each set to a tough 4 by the last set
Drop and reset after each lift.
Metcon
Every 5mins x 4 sets
15x Deadlifts 185/125
15x Bar Facing Burpees
15x Wall Balls 20/14#
-rest remaining time-
Try to maintain consistent split times each round!
Metcon (Time)
Every 5mins x 4 sets
15x Deadlifts 185/125
15x Bar Facing Burpees
15x Wall Balls 20/14#
-rest remaining time-
Try to maintain consistent split times each round!
When logging score, note the fastest time you finished an interval. As well as the other split times in the notes. :)
Accessory work
Group mobility work
Stick around and stretch, we have a full week of fitness ahead of us!!
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, September 14, 2020
Male Clients
1
marcus
ardiel
AM WOD 11:30
5 x 4 @ 155 lbs
2
Christian
Gomez
PM WOD 4:45
5 x 4 @ 140 lbs
Squat snatch
3
Abe
Ramirez
PM WOD 6:00
5 x 4 @ 135 lbs
3
Zach
Smith’
AM WOD 5:30
5 x 4 @ 135 lbs
4
Mauricio
Somarribas
PM WOD 6:00
5 x 4 @ 115 lbs
finished at 115 for 4 better form
4
Paul
Fastnacht
PM WOD 3:30
5 x 4 @ 115 lbs
4
Sean
Helm
PM WOD 3:30
5 x 4 @ 115 lbs
5
Sage
Hill
AM WOD 5:30
5 x 4 @ 105 lbs
6
Brandon
Ashcraft
PM WOD 3:30
5 x 4 @ 95 lbs
75, 75, 95, 105, 105
7
Joseph
Ulibarri
AM WOD 5:30
5 x 4 @ 85 lbs
65,70,75,80,85
8
Michael
Walsh
PM WOD 6:00
2 x 4 @ 145 lbs
8
Colton
Deeter
PM WOD 4:45
1 x 4 @ 170 lbs
8
Jason
Hoy
AM WOD 11:30
1 x 4 @ 105 lbs
8
Luke
Hankner
PM WOD 4:45
1 x 4 @ 150 lbs
8
Ryan
Katona
PM WOD 6:00
1 x 4 @ 130 lbs
95/105/115/125/130
Female Clients
1
Savanna
Yaegle
PM WOD 6:00
5 x 4 @ 125 lbs
2
Ashli
Saenz
PM WOD 4:45
5 x 4 @ 115 lbs
85,95,105,115,115
3
Samantha
Jaramillo
PM WOD 6:00
5 x 4 @ 105 lbs
85 90 100 105 105
4
Danielle
Walker
PM WOD 3:30
5 x 4 @ 95 lbs
55-65-75-85-95
5
Lily
Johnson
PM WOD 3:30
5 x 4 @ 75 lbs
6
Angela
Gustafson
PM WOD 6:00
5 x 4 @ 65 lbs
Started at 55
6
Haley
George
PM WOD 6:00
5 x 4 @ 65 lbs
6
Jennica
Granger
PM WOD 6:00
5 x 4 @ 65 lbs
7
Jann
Kindel
AM WOD 11:30
5 x 4 @ 45 lbs
8
Abby
Bassie
PM WOD 6:00
2 x 4 @ 75 lbs
8
Sarah
Lujan
PM WOD 6:00
1 x 4 @ 70 lbs
50, 55, 60, 65, 70 Should have gone to 75lbs
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