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Components
Deadlift
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
Tuesday, October 13th - 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):
29 (13/16)
Workout
Tuesday, October 13th
warm up
2 Rounds:
10 Cal Bike/ Row
10x Gymnastics Kips
10x Barbell RDL
:30 Side Plank R/L
Strength
Deadlift (2x5)
Deadlift
A) Deadlift (0:00-10:00)
Every 2mins x 5 sets
2 reps @ 30x5 Tempo
No dropping from the top
Building each set to a tough double by the last set.
Tempo
3 second eccentric
0 second pause at the bottom
X Explode Up
5 second hold at the top
-1min rest- (10:00-11:00)
Deadlift (3x3)
Deadlift
B) Deadlift Drop Set (11:00-15:30)
Every 90 seconds x 3 sets
3 reps @ 90% of A w/ no tempo
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
5x Push Press 135/95
10x T2B
15x Bar Facing Burpees
Accessory work
3 sets
30 sec Barbell Bicep Curls
-30 sec rest-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 13, 2020
Male Clients
1
marcus
ardiel
AM WOD 6:45
5 x 2 @ 345 lbs
2
Christian
Gomez
PM WOD 3:30
5 x 2 @ 315 lbs
185,225,255,295,315
3
Andy
Relford
PM WOD 4:45
5 x 2 @ 305 lbs
3
Jayce
Mawson
AM WOD 6:45
5 x 2 @ 305 lbs
4
Jon
Bender
PM WOD 4:45
5 x 2 @ 300 lbs
5
Mauricio
Somarribas
AM WOD 6:45
5 x 2 @ 295 lbs
6
Sean
Chinana
AM WOD 6:45
5 x 2 @ 255 lbs
6
Zach
Smith’
AM WOD 5:30
5 x 2 @ 255 lbs
7
Private
AM WOD 5:30
5 x 2 @ 225 lbs
8
Marshall
Mortley
AM WOD 5:30
5 x 2 @ 185 lbs
9
Jason
McDermott
AM WOD 6:45
5 x 2 @ 165 lbs
10
Colton
Deeter
PM WOD 6:00
1 x 2 @ 315 lbs
10
Michael
Walsh
PM WOD 6:00
1 x 2 @ 315 lbs
Female Clients
1
Danielle
Walker
PM WOD 4:45
5 x 2 @ 205 lbs
1
Melissa
Martinez
AM WOD 11:30
5 x 2 @ 205 lbs
5x195 5x185 5x175 5x155
2
Crystal
Himeur
AM WOD 5:30
5 x 2 @ 195 lbs
2
Johanna
Hayden
PM WOD 6:00
5 x 2 @ 195 lbs
2
Lily
Johnson
PM WOD 3:30
5 x 2 @ 195 lbs
125,145,155,175,195
3
Robin
Molina
PM WOD 4:45
5 x 2 @ 185 lbs
4
Natalie
Dalton
AM WOD 5:30
5 x 2 @ 165 lbs
4
Natasha
Bates
PM WOD 3:30
5 x 2 @ 165 lbs
105,125,145,155,165
5
Jann
Kindel
AM WOD 6:45
5 x 2 @ 155 lbs
5
Rachel
Furnari
AM WOD 5:30
5 x 2 @ 155 lbs
Building
6
Sara
Fellows
AM WOD 5:30
5 x 2 @ 135 lbs
6
Tessa
Rogers
PM WOD 6:00
5 x 2 @ 135 lbs
7
Holly
Dockstader
AM WOD 5:30
5 x 2 @ 110 lbs
8
Nydia
Maldonado ...
AM WOD 6:45
5 x 2 @ 105 lbs
9
Betsy
Hyde
AM WOD 5:30
5 x 2 @ 90 lbs
10
Sarah
Lujan
PM WOD 6:00
1 x 2 @ 135 lbs
105, 115, 125, 130, 135
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