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Components
Back Squat
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
Monday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
WOD: 6:30 AM
AM WOD 11:30
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):
22 (13/9)
Workout
Monday
Strength
Back Squat (1x20)
Take 15 Mins to build to a True 20RM. take 3/4 warmups sets. ANd take 1 attempt at a 20 Rep MAX. go Big and grind it out
Metcon (Time)
6 Min Amrap
2-4-6-8-10-12...
Hang Squat Cleans 95/65
Pullups
Rest 2 Min
For Time:
30 Thrusters 115/75
30 Pullups
Accessory work
1:00 On
2:00 Ez ride x5
AD MAX cals per minute
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, November 15, 2021
Male Clients
1
Mark
Smith
AM WOD 5:30
1 x 20 @ 365 lbs
2
Stephen
Johnston
PM WOD 3:30
1 x 20 @ 265 lbs
3
Michael
Keller
AM WOD 11:30
1 x 20 @ 226 lbs
4
david
georges
PM WOD 3:30
1 x 20 @ 225 lbs
4
Garrick
Gonzalez
PM WOD 4:45
1 x 20 @ 225 lbs
4
Ryan
Katona
PM WOD 6:00
1 x 20 @ 225 lbs
5
Scott
Brooks
AM WOD 5:30
1 x 20 @ 216 lbs
216.5 lbs
6
Zach
Smith’
AM WOD 5:30
1 x 20 @ 215 lbs
7
Marshall
Mortley
AM WOD 5:30
1 x 20 @ 195 lbs
8
Aaron
Brundage
AM WOD 5:30
1 x 20 @ 185 lbs
9
Tom
Neale
WOD: 6:30 AM
1 x 20 @ 175 lbs
10
Joseph
Ulibarri
AM WOD 5:30
1 x 20 @ 150 lbs
11
Jason
Hoy
WOD: 6:30 AM
1 x 12 @ 195 lbs
Wiped
Female Clients
1
Kelsey
Vigil
AM WOD 11:30
1 x 20 @ 155 lbs
2
Johanna
Hayden
PM WOD 6:00
1 x 20 @ 145 lbs
3
Sara
Millspaugh
PM WOD 4:45
1 x 20 @ 120 lbs
3
Sarah
Lujan
PM WOD 6:00
1 x 20 @ 120 lbs
4
Mikaelah
Gaston
PM WOD 4:45
1 x 20 @ 115 lbs
5
Jann
Kindel
WOD: 6:30 AM
1 x 20 @ 105 lbs
6
KRISTIAN
FAZIO
AM WOD 5:30
1 x 20 @ 100 lbs
7
Heidi
Dailey
PM WOD 4:45
1 x 20 @ 95 lbs
8
Tessa
Rogers
PM WOD 6:00
1 x 20 @ 85 lbs
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