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Components
Deadlift
Strict Pull Up Test
Karen
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
Friday, November 6th - 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):
32 (15/17)
Workout
Friday, November 6th
Warm-up
2min Bike or Row
Increase pace every 30 seconds
Banded Activation
Take 5mins to build to roughly 50%
Deadlift Warm Up Sets
5 reps @ 50%
-2min rest-
4 reps @ 60%
-2min rest-
2 reps @ 75%
-Start 15min clock to find 1RM deadlift-
Strength
Deadlift (1x1)
Deadlift
Deadlift
Take 15mins to find a 1RM
Take 2:30-3mins of rest between sets. This is NOT for time, enjoy the rest and make smart jumps.
Gymnastics
Strict Pull Up Test (AMRAP - Reps)
5min AMRAP
Strict Pull Ups
Scale: Band assisted pull ups.
Note: When logging this, put RX+ if you did strict pull ups. Mark RX if you used a band.
-5min rest then go into Karen-
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
10min Time Cap
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 06, 2020
Male Clients
1
Michael
Simpson
PM WOD 3:30
1 x 1 @ 465 lbs
2
marcus
ardiel
AM WOD 6:45
1 x 1 @ 455 lbs
3
Eric
Glarborg
PM WOD 6:00
1 x 1 @ 440 lbs
4
Abe
Ramirez
PM WOD 6:00
1 x 1 @ 425 lbs
5
Luke
Hankner
PM WOD 6:00
1 x 1 @ 395 lbs
6
Thomas
Gaffney
AM WOD 11:30
1 x 1 @ 375 lbs
7
Jason
Barnes
PM WOD 4:45
1 x 1 @ 345 lbs
7
Matthew
Akers
PM WOD 6:00
1 x 1 @ 345 lbs
7
Scott
Brooks
AM WOD 5:30
1 x 1 @ 345 lbs
Tried 365 but couldn’t lift
8
Zach
Smith’
AM WOD 5:30
1 x 1 @ 335 lbs
PR
9
Private
AM WOD 11:30
1 x 1 @ 325 lbs
10
Garrick
Gonzalez
PM WOD 4:45
1 x 1 @ 315 lbs
10
Mauricio
Somarribas
AM WOD 6:45
1 x 1 @ 315 lbs
11
Joseph
Ulibarri
AM WOD 5:30
1 x 1 @ 250 lbs
12
Ed
Furnari
AM WOD 5:30
1 x 2 @ 185 lbs
Female Clients
1
Lily
Johnson
PM WOD 3:30
1 x 1 @ 265 lbs
2
Melissa
Martinez
AM WOD 6:45
1 x 1 @ 255 lbs
2
Robin
Molina
PM WOD 3:30
1 x 1 @ 255 lbs
3
Liz
Russo
PM WOD 3:30
1 x 1 @ 245 lbs
4
Gloria
Lopez
PM WOD 3:30
1 x 1 @ 225 lbs
5
Leah
Thomas
AM WOD 11:30
1 x 1 @ 215 lbs
6
Jennica
Granger
PM WOD 4:45
1 x 1 @ 205 lbs
6
Kelsey
Vigil
AM WOD 5:30
1 x 1 @ 205 lbs
6
Natalie
Dalton
AM WOD 5:30
1 x 1 @ 205 lbs
Damn
7
KRISTIAN
FAZIO
AM WOD 5:30
1 x 1 @ 185 lbs
7
Rachel
Furnari
AM WOD 5:30
1 x 1 @ 185 lbs
7
Sarah
Lujan
PM WOD 4:45
1 x 1 @ 185 lbs
8
liana
valencia
AM WOD 6:45
1 x 1 @ 175 lbs
9
Jann
Kindel
AM WOD 6:45
1 x 1 @ 165 lbs
105 125 145 155 160 165
10
Kristina
Metge
AM WOD 5:30
1 x 1 @ 150 lbs
PR
11
April
Powell
PM WOD 6:00
1 x 1 @ 115 lbs
12
Nydia
Maldonado ...
PM WOD 6:00
1 x 1 @ 105 lbs
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