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Components
Power Clean
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
Thursday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:30
AM WOD 11:30
PM WOD 3:30
PM WOD 4:30
PM WOD 5:30
PM WOD 6:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
10 (8/2)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Clean (10x1)
Power Clean
EMOM for 10 Minutes
1 Rep @ 85%
These reps should be clean, snappy, and easy. We’re just priming you to move fast and well, so don’t creep up in weight. Get it done and move on.
Metcon
Metcon (AMRAP - Reps)
AMRAP 9 Minutes
8 Hang Power Snatch 95/65lbs
4 Bar Muscle Ups
100M Sprint/10 Cal Bike Sprint
Extra Credit
Metcon (No Measure)
Couch Stretch 2:00/side
Gut Smash 4:00
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 31, 2019
Male Clients
1
Jonathan
Longdon
AM WOD 5:30
10 x 1 @ 245 lbs
1
Mark
Smith
AM WOD 5:30
10 x 1 @ 245 lbs
275 last rep
2
Casey
Link
PM WOD 3:30
10 x 1 @ 185 lbs
3
Cody
Hanson
PM WOD 3:30
10 x 1 @ 135 lbs
3
Jason
Hoy
AM WOD 6:30
10 x 1 @ 135 lbs
3
Mauricio
Somarribas
AM WOD 6:30
10 x 1 @ 135 lbs
3
Sean
Hulsey
PM WOD 3:30
10 x 1 @ 135 lbs
Fast elbows. Stay on heels.
4
Bob
Rausch
AM WOD 6:30
10 x 1 @ 90 lbs
Female Clients
1
Amanda
Garcia
PM WOD 4:30
10 x 1 @ 145 lbs
5 at 150
2
Private
PM WOD 3:30
10 x 1 @ 135 lbs
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