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Components
Sumo Deadlift
Sumo Deadlift
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, October 7th - 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):
31 (18/13)
Workout
Wednesday, October 7th
warm up
2 Rounds:
10 Cal Bike/Row
10x RIng Rows
10x KB Sumo Dead Lift
:30 Dead Bug
Strength
Sumo Deadlift (4x6)
Sumo Deadlift
A) Sumo Deadlift (0:00-8:00)
6 reps Every 2mins x 4 sets
Building each set to a tough set of 6.
-Directly into-
Sumo Deadlift (2x10-15)
Sumo Deadlift
B) Sumo Deadlift Drop Set (8:00-11:00)
Every 90 seconds x 2 sets
10-15@ 65% of A
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
40x DU's
20x DB Hang Snatch 50/35
Accessory work
3 sets
12 Crossbody Single Leg KB RDL R/L.
Rest :75 between each set.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 07, 2020
Male Clients
1
Ryan
Solich
AM WOD 6:45
4 x 6 @ 300 lbs
2
marcus
ardiel
AM WOD 6:45
4 x 6 @ 275 lbs
2
Sean
Chinana
AM WOD 11:30
4 x 6 @ 275 lbs
3
Jayce
Mawson
AM WOD 6:45
4 x 6 @ 270 lbs
3
Jon
Bender
PM WOD 4:45
4 x 6 @ 270 lbs
Ran outta weight
4
Christian
Gomez
PM WOD 4:45
4 x 6 @ 265 lbs
185,205,235,265
5
Thomas
Gaffney
AM WOD 6:45
4 x 6 @ 245 lbs
6
Andy
Relford
PM WOD 4:45
4 x 6 @ 235 lbs
6
Zach
Smith’
AM WOD 5:30
4 x 6 @ 235 lbs
185, 185, 215, 235
7
Mauricio
Somarribas
AM WOD 6:45
4 x 6 @ 225 lbs
7
Ryan
Katona
PM WOD 4:45
4 x 6 @ 225 lbs
165/185/205/225
8
Marshall
Mortley
AM WOD 5:30
4 x 6 @ 185 lbs
9
Private
AM WOD 5:30
4 x 6 @ 165 lbs
9
Tom
Neale
AM WOD 6:45
4 x 6 @ 165 lbs
115, 135, 155, 165
10
Kevin
Yarritu
PM WOD 6:00
4 x 6 @ 0 lbs
10
Eric
Glarborg
PM WOD 3:30
1 x 6 @ 275 lbs
10
Jason
Barnes
PM WOD 6:00
1 x 6 @ 325 lbs
...then hurt myself lol...
10
Michael
Walsh
PM WOD 6:00
1 x 6 @ 305 lbs
Female Clients
1
Samantha
Jaramillo
AM WOD 11:30
4 x 6 @ 220 lbs
175 185 200
2
Danielle
Walker
PM WOD 3:30
4 x 6 @ 205 lbs
3
Crystal
Himeur
AM WOD 11:30
4 x 6 @ 200 lbs
4
Melissa
Martinez
PM WOD 4:45
4 x 6 @ 170 lbs
4x155 4x145 4x135
5
Kelsey
Vigil
AM WOD 5:30
4 x 6 @ 145 lbs
5
Natalie
Dalton
AM WOD 5:30
4 x 6 @ 145 lbs
6
Rachel
Furnari
AM WOD 5:30
4 x 6 @ 135 lbs
Building
7
Sarah
Lujan
PM WOD 6:00
4 x 6 @ 120 lbs
8
KRISTIAN
FAZIO
AM WOD 5:30
4 x 6 @ 115 lbs
Built up to
8
Kristina
Metge
AM WOD 5:30
4 x 6 @ 115 lbs
85, 95, 105, 115
9
Ariella
Joswick
PM WOD 3:30
4 x 6 @ 85 lbs
9
Betsy
Hyde
AM WOD 5:30
4 x 6 @ 85 lbs
10
Nydia
Maldonado ...
AM WOD 6:45
4 x 6 @ 60 lbs
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