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Components
Strict Press
Strict 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
Monday, October 5th - 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 (12/14)
Workout
Monday, October 5th
warm up
2 Rounds:
10 Cal Bike/ Row
10x Ring Rows
10x Barbell Shoulder Press
:30 FLR (Front leaning rest)
Strength
Strict Press (6x8)
A) Strict Press: (0:00-12:00)
Every 2 minutes x 6 sets
8 reps, "Building each set"
Rest 1:00 (12:00-13:00)
Strict Press (2x10-15)
B) Strict Press Drop Set (13:00-17:00)
Every 2mins x 2 sets
10-15 reps @ 70% of A
Metcon
Metcon (Time)
For Time:
75x T2B
Every 2 minutes: 15/12 Cal and at the 0:00.
Note, each athlete should have 1:15 to work on their T2B.
Accessory work
3 sets
40 sec Banded Face Pulls
-20 sec rest-
40 sec Banded Pull Aparts
-20 sec rest-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 05, 2020
Male Clients
1
Andy
Relford
PM WOD 4:45
6 x 8 @ 120 lbs
1
marcus
ardiel
AM WOD 6:45
6 x 8 @ 120 lbs
2
Logan
Powell
PM WOD 3:30
6 x 8 @ 105 lbs
105 all except last set (95)
3
Brandon
Ashcraft
AM WOD 11:30
6 x 8 @ 100 lbs
3
Zach
Smith’
AM WOD 5:30
6 x 8 @ 100 lbs
85, 95, 100, 100, 100, 100
4
Marshall
Mortley
AM WOD 6:45
6 x 8 @ 95 lbs
5
Christian
Gomez
PM WOD 4:45
6 x 8 @ 90 lbs
75,80,90,90,90,90
6
Ryan
Katona
PM WOD 4:45
6 x 8 @ 80 lbs
65/70/70/75/75/80
7
Private
PM WOD 4:45
6 x 8 @ 75 lbs
7
Jason
McDermott
AM WOD 6:45
6 x 8 @ 75 lbs
8
Joseph
Ulibarri
AM WOD 5:30
6 x 8 @ 70 lbs
9
Colton
Deeter
PM WOD 6:00
1 x 8 @ 115 lbs
Female Clients
1
Samantha
Jaramillo
PM WOD 3:30
6 x 8 @ 75 lbs
55 60 65 70 75 75
2
Lily
Johnson
PM WOD 3:30
6 x 8 @ 65 lbs
55,60,60,65,65,65
2
Liz
Russo
PM WOD 3:30
6 x 8 @ 65 lbs
55,60,65
3
Kelsey
Vigil
AM WOD 5:30
6 x 8 @ 60 lbs
3
Melissa
Martinez
PM WOD 3:30
6 x 8 @ 60 lbs
8x45 8x50 8x55 8x55 8x55
3
Natalie
Dalton
AM WOD 5:30
6 x 8 @ 60 lbs
Get wrist bands
4
Jann
Kindel
AM WOD 6:45
6 x 8 @ 55 lbs
Built to 55
4
Natasha
Bates
PM WOD 6:00
6 x 8 @ 55 lbs
5
Danielle
Knust
PM WOD 3:30
6 x 8 @ 50 lbs
All sets
6
Sara
Jensen
PM WOD 6:00
6 x 8 @ 45 lbs
7
Nydia
Maldonado ...
AM WOD 6:45
6 x 8 @ 37 lbs
8
KRISTIAN
FAZIO
AM WOD 5:30
6 x 8 @ 20 lbs
9
Sarah
Lujan
PM WOD 6:00
3 x 8 @ 55 lbs
9
Rachel
Furnari
AM WOD 5:30
2 x 8 @ 55 lbs
6 sets building
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