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Components
Double-Unders
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
Wednesday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
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):
11 (9/2)
Workout
Wednesday
Double-Unders (10 Mins )
Double-Unders
Option A:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Unbroken DU sets
B)
2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2
C) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Strength
Front Squat (5x3)
Front Squat
3RM E2mx 5 sets build to a 3rm FS. 1st Rep has 2 second pause in the bottom
Metcon (AMRAP - Rounds and Reps)
7 min Amrap!
7- Pullups
7- Deadlifts 225/155
7- Lateral burpees Over The Box
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 22, 2021
Male Clients
1
Jonathan
Longdon
PM WOD 3:30
10 x 50
Rx. 5:39. UB
1
Michael
Keller
AM WOD 5:30
10 x 50
Flight Simulator 6:12 Rx
1
Stephen
Johnston
PM WOD 3:30
10 x 50
1
Tim
Warner
AM WOD 11:30
10 x 50
Completed flight
2
John
Jennings
PM WOD 3:30
10 x 1
B
3
Zach
Smith’
AM WOD 5:30
10 x 0
Did option C. Not sure how to score this…10 sets (through the rou...
4
Jason
Hoy
AM WOD 6:45
10 x 30
5
Michael
Simpson
PM WOD 4:45
10 x 10
5,10,15,20,25,30 and then a bunch of fails trying for 35
6
Marshall
Mortley
AM WOD 5:30
0 x 5
Five in a row…need 50 by year end
Female Clients
1
Kelsey
Vigil
AM WOD 5:30
10 x 20
Calve raises
2
Johanna
Hayden
PM WOD 4:45
10 x 4
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