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Components
Power Clean
Hang Power Clean
Isabel
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 30th 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):
43 (23/20)
Workout
Wednesday, September 30th 2020
warm up
2 Rounds:
10 Cal Bike/ Row
20x Band Pull Aparts
30' Banded Side Step R/L
Strength
Power Clean (5x1 Complex )
Power Clean
A) Clean Complex (0:00-10:00)
1 Power Clean + 2 Hang Power Clean
Every 2mins x 5 sets
Building to a tough complex by the last set.
-1min rest- (10:00-11:00)
Hang Power Clean (2x8-10)
Hang Power Clean
B) Hang Power Clean Cycling Work (11:00-14:00)
Every 90 sec x 2 sets
8-10 TnG reps @ 75% of A
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
10min Time Cap
Accessory work
Lower Back & Hamstring Mobility
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 30, 2020
Male Clients
1
Tyler
Tatz
PM WOD 3:30
5 x 1 @ 260 lbs
2
marcus
ardiel
AM WOD 6:45
5 x 1 @ 225 lbs
3
Luke
Hankner
PM WOD 4:45
5 x 1 @ 210 lbs
4
Mark
Fuentes
PM WOD 4:45
5 x 1 @ 205 lbs
4
Reuben
Bravo
AM WOD 11:30
5 x 1 @ 205 lbs
5
Adam
Gross
PM WOD 6:00
5 x 1 @ 185 lbs
5
Andy
Relford
PM WOD 4:45
5 x 1 @ 185 lbs
5
Mike
"Mikkle" M ...
PM WOD 3:30
5 x 1 @ 185 lbs
5
Ryan
Katona
PM WOD 4:45
5 x 1 @ 185 lbs
135/155/165/175/185
5
Sean
Chinana
AM WOD 6:45
5 x 1 @ 185 lbs
135, 155, 165, 185
5
Thomas
Gaffney
AM WOD 6:45
5 x 1 @ 185 lbs
135,155,165,175,185
6
Marshall
Mortley
AM WOD 6:45
5 x 1 @ 180 lbs
7
Zach
Smith’
AM WOD 5:30
5 x 1 @ 175 lbs
135, 155, 155, 165, 175
8
Mauricio
Somarribas
AM WOD 6:45
5 x 1 @ 165 lbs
9
Jayce
Mawson
AM WOD 6:45
5 x 1 @ 160 lbs
10
Brandon
Ashcraft
AM WOD 6:45
5 x 1 @ 155 lbs
11
Private
AM WOD 5:30
5 x 1 @ 135 lbs
12
Logan
Powell
PM WOD 4:45
5 x 1 @ 115 lbs
13
Joseph
Ulibarri
AM WOD 5:30
5 x 1 @ 110 lbs
75, 85, 95, 100, 110
14
Jason
Barnes
PM WOD 6:00
2 x 1 @ 200 lbs
14
Colton
Deeter
PM WOD 6:00
1 x 1 @ 220 lbs
14
Jon
Bender
PM WOD 4:45
1 x 1 @ 200 lbs
165; 175 (2); 190; 200
14
Michael
Walsh
PM WOD 6:00
1 x 1 @ 220 lbs
Female Clients
1
Danielle
Walker
PM WOD 3:30
5 x 1 @ 145 lbs
2
Johanna
Hayden
PM WOD 6:00
5 x 1 @ 130 lbs
2
Samantha
Jaramillo
PM WOD 4:45
5 x 1 @ 130 lbs
105 110 115 125
3
Crystal
Himeur
PM WOD 3:30
5 x 1 @ 125 lbs
3
Liz
Russo
PM WOD 3:30
5 x 1 @ 125 lbs
95, 100, 105, 115
4
Jessika
Brown
PM WOD 4:45
5 x 1 @ 110 lbs
5
Natasha
Bates
PM WOD 4:45
5 x 1 @ 105 lbs
#75,#85,#95,#105,#105
6
Amanda
Mortley
AM WOD 5:30
5 x 1 @ 95 lbs
6
Sara
Jensen
AM WOD 11:30
5 x 1 @ 95 lbs
Built up from 65
7
Sara
Fellows
AM WOD 5:30
5 x 1 @ 85 lbs
8
Kelsey
Vigil
AM WOD 5:30
5 x 1 @ 75 lbs
8
Rachel
Furnari
AM WOD 5:30
5 x 1 @ 75 lbs
Building, 5 sets. Started with 55lbs
9
Kimberly
Gunia
PM WOD 4:45
5 x 1 @ 65 lbs
10
Betsy
Hyde
AM WOD 5:30
5 x 1 @ 60 lbs
10
KRISTIAN
FAZIO
AM WOD 5:30
5 x 1 @ 60 lbs
11
Elsy
Flores
AM WOD 11:30
5 x 1 @ 0 lbs
11
Valerie
Warner
PM WOD 3:30
5 x 1 @ 0 lbs
11
Gloria
Lopez
PM WOD 6:00
3 x 1 @ 115 lbs
Started at 85
11
Abby
Bassie
PM WOD 6:00
1 x 1 @ 125 lbs
11
Sarah
Lujan
PM WOD 6:00
1 x 1 @ 90 lbs
65, 75, 80, 85, 90
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