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Components
Front Squat
Front Squat
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
Tuesday, September 15th 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):
27 (16/11)
Workout
Tuesday, September 15th 2020
Warm-up
2 Rounds:
10 Cal Bike/Row
10x Ring Rows
10x Push Ups
:30 DB Goblet Squat Hold
Strength
Front Squat (4x12)
Front Squat
A) Front Squat (0:00-10:00)
12 reps Every 2:30 x 4 sets
Building each set to a tough set of 12 by the last set
-1min rest- (10:00-11:00)
Front Squat (2x15)
Front Squat
B) Front Squat Drop Set (11:00-15:00
Every 2mins x 2 sets
15 reps @ 65% of A
Metcon
Metcon (AMRAP - Rounds and Reps)
2 Sets:
5:00 On/2:30 Off:
6x Strict Pull Ups
6x Hand Release Push Ups
12x DB Single Arm OH Lunge Steps 50/35
Note, Start off where you finished on previous set.
When logging your score, put total number of rounds and reps.
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:
Tuesday, September 15, 2020
Male Clients
1
Sean
Chinana
Open Gym 1pm and 2:15pm (...
4 x 12 @ 185 lbs
125, 135, 165, 185
2
Zach
Smith’
AM WOD 5:30
4 x 12 @ 160 lbs
3
Ryan
Solich
AM WOD 6:45
4 x 12 @ 155 lbs
95, 115, 135, 155
4
Thomas
Gaffney
AM WOD 6:45
4 x 12 @ 145 lbs
115,125,135,145
5
Christian
Gomez
PM WOD 3:30
4 x 12 @ 135 lbs
5
marcus
ardiel
AM WOD 6:45
4 x 12 @ 135 lbs
5
Marshall
Mortley
AM WOD 6:45
4 x 12 @ 135 lbs
6
Brandon
Ashcraft
AM WOD 6:45
4 x 12 @ 125 lbs
95, 95, 115, 125
7
Private
AM WOD 5:30
4 x 12 @ 115 lbs
7
Mauricio
Somarribas
AM WOD 6:45
4 x 12 @ 115 lbs
7
Sage
Hill
AM WOD 5:30
4 x 12 @ 115 lbs
8
Jayce
Mawson
AM WOD 6:45
4 x 12 @ 105 lbs
9
Colton
Deeter
PM WOD 6:00
1 x 12 @ 155 lbs
9
Jon
Bender
PM WOD 4:45
1 x 12 @ 190 lbs
9
Michael
Walsh
PM WOD 6:00
1 x 12 @ 155 lbs
9
Ryan
Katona
PM WOD 4:45
1 x 12 @ 155 lbs
95/125/145/155
Female Clients
1
Ashli
Saenz
PM WOD 4:45
4 x 12 @ 125 lbs
2
Samantha
Jaramillo
PM WOD 3:30
4 x 12 @ 105 lbs
85 95 100 105
3
Lily
Johnson
PM WOD 3:30
4 x 12 @ 90 lbs
65, 75, 80, 90
4
Haley
George
PM WOD 6:00
4 x 12 @ 75 lbs
4
Robin
Molina
PM WOD 3:30
4 x 12 @ 75 lbs
5
Natalie
Dalton
AM WOD 5:30
4 x 12 @ 70 lbs
1-55lbs 2-60lbs 3-65lbs 4-70lbs
6
Kelsey
Vigil
AM WOD 5:30
4 x 12 @ 65 lbs
Back still not 100% so, keeping it light
7
Betsy
Hyde
AM WOD 5:30
4 x 12 @ 45 lbs
8
Gloria
Lopez
PM WOD 4:45
4 x 12 @ 0 lbs
4*6 power cleans Max 90lb
8
Abby
Bassie
PM WOD 6:00
1 x 12 @ 85 lbs
8
Melissa
Martinez
PM WOD 3:30
1 x 12 @ 90 lbs
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