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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):
26 (16/10)
Workout
Monday
Strength
Back Squat (3x3)
Every 2:30 x 3 sets
Set 1- 3x 70%
Set 2- 3x 80%
Set 3- 3x 90%+ (try for 4-5)
*Remember These percentages are based off our training max, Which is 90% of our true 1RM
Metcon (AMRAP - Reps)
4 Rds
4 Min AMRAP
30/25 Cal Bike
Remaining Time
3-6-9-12-15-18-21.......
Power Clean and Jerk 115/75
TTB
rest 1 min between rounds.
*Each round pick up where you left off. ie if you finish 9 PCJ, but not ttb. next round you will start with 9 TTB and continue from there. Calories each round.
*SCORE IS TOTAL REPS OF PCJ and TTB
Accessory work
7 Min AMRAP
5 Wallwalks
5 Turkish Get ups each side 53/35
* for quality not quantity
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 06, 2021
Male Clients
1
Mark
Smith
AM WOD 5:30
3 x 3 @ 455 lbs
365,425,455
2
Jonathan
Jones
PM WOD 4:45
3 x 5 @ 300 lbs
3
Jonathan
Longdon
AM WOD 11:30
3 x 3 @ 295 lbs
255/275/295x5
4
Eric
Glarborg
AM WOD 5:30
3 x 3 @ 290 lbs
225/255/290X5
4
Tim
Warner
PM WOD 3:30
3 x 3 @ 290 lbs
5
Scott
Brooks
AM WOD 5:30
3 x 3 @ 275 lbs
215, 245, 4@275
6
Private
WOD: 6:30 AM
3 x 3 @ 245 lbs
6
Ryan
Katona
PM WOD 6:00
3 x 3 @ 245 lbs
4 reps on last set
6
Zach
Smith’
AM WOD 5:30
3 x 3 @ 245 lbs
185, 225, 245
7
Jason
Hoy
WOD: 6:30 AM
3 x 3 @ 235 lbs
180,205,235
7
Michael
Keller
AM WOD 11:30
3 x 3 @ 235 lbs
185/205/235x3
8
Casey
Link
AM WOD 11:30
3 x 3 @ 230 lbs
For 6
9
Aaron
Brundage
AM WOD 5:30
3 x 3 @ 225 lbs
185x3, 205x3
10
Tom
Neale
WOD: 6:30 AM
3 x 3 @ 190 lbs
155,170,180
11
Joseph
Ulibarri
AM WOD 5:30
3 x 3 @ 185 lbs
12
Jason
Barnes
PM WOD 6:00
1 x 3 @ 245 lbs
Female Clients
1
Monique
M
PM WOD 6:00
3 x 3 @ 205 lbs
Started at 140, 160, 205
2
Kelsey
Vigil
AM WOD 5:30
3 x 3 @ 175 lbs
135, 155, 175
3
Danielle
Walker
AM WOD 11:30
3 x 3 @ 165 lbs
4
Liz
Russo
PM WOD 3:30
3 x 3 @ 150 lbs
120, 135
5
Sarah
Lujan
PM WOD 6:00
3 x 3 @ 145 lbs
115,130,145
5
Valerie
Warner
AM WOD 5:30
3 x 3 @ 145 lbs
135, 140, 145
6
KRISTIAN
FAZIO
AM WOD 5:30
3 x 3 @ 135 lbs
120, 130, 135
7
Kristina
Metge
AM WOD 5:30
3 x 3 @ 125 lbs
85, 125, 125
8
Minta
Keller
PM WOD 3:30
3 x 3 @ 110 lbs
9
Samantha
Johnston
PM WOD 6:00
1 x 5 @ 90 lbs
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