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Components
Deadlift
Pull-Up Dip Alpha
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
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):
25 (14/11)
Workout
Wednesday
Strength
Deadlift (3x3)
Deadlift
Every 2:30 x 3
take 3-4 warm up sets before starting
Set 1) 3x70%
Set 2) 3x80%
Set 3) 3x90+% shoot for 4-5
Remember these %s are based off your training max which is 90% of your true 1rm.
Pull-Up Dip Alpha (10 Rounds for reps)
EMOM 10 Min
5 Strict Pull-Up
5 Strict Ring Dip
Metcon (AMRAP - Rounds)
10 Min EMOM
10/8 Calories
5 Thrusters 115/75
Accessory work
3x 20 Db curls
10 Single Leg RDL each leg
20 Ghd situp
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, December 08, 2021
Male Clients
1
Mark
Smith
AM WOD 5:30
3 x 3 @ 475 lbs
375,425,475
2
Stephen
Johnston
AM WOD 11:30
3 x 5 @ 415 lbs
5 reps
2
Tim
Warner
AM WOD 11:30
3 x 3 @ 415 lbs
3
Eric
Glarborg
PM WOD 4:45
3 x 5 @ 385 lbs
295/340/385X5
4
Jonathan
Jones
PM WOD 4:45
3 x 4 @ 320 lbs
5
Scott
Brooks
AM WOD 5:30
3 x 5 @ 300 lbs
3@240, 3@270, 5@300
6
Jason
Hoy
WOD: 6:30 AM
3 x 3 @ 295 lbs
235,265,295
7
Nick
Pattengale
AM WOD 11:30
3 x 3 @ 265 lbs
7
Ryan
Katona
PM WOD 4:45
3 x 3 @ 265 lbs
X 5 on last set
7
Thomas
Gaffney
AM WOD 5:30
3 x 3 @ 265 lbs
205,235,265
8
Michael
Keller
AM WOD 5:30
3 x 3 @ 255 lbs
205/225255
9
Aaron
Brundage
AM WOD 5:30
3 x 3 @ 245 lbs
10
Marshall
Mortley
AM WOD 5:30
3 x 3 @ 240 lbs
190, 215, 240x6
11
Jon
Bender
PM WOD 4:45
1 x 3 @ 435 lbs
355, 405, 435
Female Clients
1
Johanna
Hayden
PM WOD 4:45
3 x 3 @ 245 lbs
2
Kelsey
Vigil
AM WOD 5:30
3 x 3 @ 215 lbs
3
Robin
Molina
PM WOD 4:45
3 x 3 @ 185 lbs
4
Sarah
Lujan
PM WOD 6:00
3 x 3 @ 175 lbs
135,155,175
5
Alicia
Ciccone
AM WOD 5:30
3 x 3 @ 165 lbs
5
KRISTIAN
FAZIO
AM WOD 5:30
3 x 3 @ 165 lbs
125, 145, 165
6
Valerie
Warner
AM WOD 5:30
3 x 3 @ 155 lbs
7
Kristina
Metge
AM WOD 5:30
3 x 3 @ 145 lbs
115, 125, 145
7
Tessa
Rogers
PM WOD 6:00
3 x 3 @ 145 lbs
8
Heidi
Dailey
PM WOD 4:45
1 x 5 @ 135 lbs
8
Samantha
Johnston
PM WOD 6:00
1 x 5 @ 90 lbs
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