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Components
Push Press
Push Press
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 September 23, 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):
15 (8/7)
Workout
Wednesday September 23, 2020
Warm-up
2 Rounds:
10 Cal Bike/Row
20x Band Pull Aparts
30' Banded Side Step R/L
Strength
Push Press (4 Sets of 8:)
Push Press
A) Push Press (0:00-8:00)
Every 2mins x 4 sets
8 reps
Building each set to a tough set of 8 on the last set.
-1min rest- (8:00-9:00)
Push Press (AMRAP (-2).)
Push Press
B) Push Press Drop Set (9:00-13:00)
Every 2mins x 2 sets
AMRAP set (-2 till failure) @ 40% of A
Metcon
Metcon (AMRAP - Rounds and Reps)
10min AMRAP
x9 Thrusters @ 75/55
x35 DU's
Accessory work
Metcon (No Measure)
3 sets
30 sec Banded Face Pulls
-30 sec rest-
30 sec Banded Pull Aparts
-30 sec rest-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 23, 2020
Male Clients
1
Zach
Smith’
AM WOD 5:30
4 x 8 @ 135 lbs
2
Adam
Gross
PM WOD 6:00
4 x 8 @ 125 lbs
2
Jayce
Mawson
AM WOD 6:45
4 x 8 @ 125 lbs
3
Sage
Hill
AM WOD 5:30
4 x 8 @ 115 lbs
4
Joseph
Ulibarri
AM WOD 5:30
4 x 8 @ 80 lbs
65, 70, 75, 80
5
Jason
Barnes
PM WOD 6:00
1 x 8 @ 135 lbs
5
Sean
Chinana
AM WOD 6:45
1 x 8 @ 135 lbs
95, 105, 125
5
Thomas
Gaffney
AM WOD 6:45
1 x 8 @ 125 lbs
Female Clients
1
Samantha
Jaramillo
PM WOD 6:00
4 x 8 @ 100 lbs
2
Lily
Johnson
PM WOD 3:30
4 x 8 @ 90 lbs
60,70,80,90
3
Natalie
Dalton
AM WOD 5:30
4 x 8 @ 80 lbs
4
Kelsey
Vigil
AM WOD 5:30
4 x 8 @ 70 lbs
5
Melissa
Martinez
PM WOD 6:00
1 x 8 @ 65 lbs
5
Rachel
Furnari
AM WOD 5:30
1 x 8 @ 65 lbs
Build up, 3 sets to build to heaviest
5
Sarah
Lujan
PM WOD 6:00
1 x 8 @ 85 lbs
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