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Components
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
Wednesday - 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):
9 (5/4)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Strict Press (5x8)
E2M
3 Sec Negatives
Metcon
Metcon (No Measure)
24 Minute EMOM:
1. 50 double unders
2. 15 PVC Ab Mat sit-ups
3. 16 Alt front rack lunges (135/95)
4. 20 hand release push-ups
*40 second cap per movement
**go unbroken on everything
Extra Credit
Metcon (Calories)
30:30
Bike or Row
15 Rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 06, 2019
Male Clients
1
Sean
Chinana
AM WOD 11:30
5 x 8 @ 95 lbs
2
Adam
Jones
PM WOD 6:30
5 x 8 @ 75 lbs
2
Jason
Hoy
AM WOD 6:30
5 x 8 @ 75 lbs
2
Private
PM WOD 5:30
5 x 8 @ 75 lbs
3
Sean
Hulsey
PM WOD 3:30
5 x 8 @ 65 lbs
Stuggled last 1.5 sets
Female Clients
1
Shanda
Diantonio
PM WOD 4:30
5 x 8 @ 75 lbs
2
Cassy
Lovato 🕊
PM WOD 3:30
5 x 8 @ 55 lbs
3
Ariella
Joswick
PM WOD 3:30
5 x 8 @ 35 lbs
4
Private
PM WOD 3:30
2 x 8 @ 55 lbs
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