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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):
25 (13/12)
Workout
Monday
Strength
Back Squat (1x5, 1x3. 1x1+)
3 Sets every 2 Mins
Set 1) 1x5 @ 75%
Set 2) 1x3 @85%
Set 3) 1x 1+ @95%
*Remember % is based of training maxes which is 90% of true 1RM
Metcon (AMRAP - Rounds and Reps)
3 Rds
5 Min AMRAPS
500m Row
Then as many rounds as possible
10 Hang Power Snatch 75/55
15 Wallballs 20/14
Rest 1 min
*Row every round, pick up where you left off with the previous amrap.
Accessory work
50 Cal bike
rest 1 min
40 cal bike
rest 1 min
30 cal bike
rest 1 min
20 cal bike
rest 1 min
10 cal bike
Rest 3 mins go back up the ladder
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 13, 2021
Male Clients
1
Mark
Smith
AM WOD 5:30
3 x 1 @ 575 lbs
465, 505, 575x1, failed 600x1
2
Ross
Dailey
AM WOD 11:30
3 x 8 @ 315 lbs
255x5, 285x3, 315x8
2
Eric
Glarborg
PM WOD 4:45
3 x 5 @ 315 lbs
245/275/315
2
Jonathan
Jones
PM WOD 4:45
3 x 1 @ 315 lbs
2
Michael
Walsh
PM WOD 6:00
3 x 1 @ 315 lbs
3
Jonathan
Longdon
AM WOD 11:30
3 x 1 @ 310 lbs
4 reps
4
Private
WOD: 6:30 AM
3 x 1 @ 265 lbs
4
Zach
Smith’
AM WOD 5:30
3 x 1 @ 265 lbs
205 x 5, 235 x 3, 265 x 2
5
Ryan
Katona
PM WOD 4:45
3 x 3 @ 255 lbs
3 at 255
6
Jason
Hoy
WOD: 6:30 AM
3 x 1 @ 245 lbs
195,215,245
7
Tom
Neale
WOD: 6:30 AM
3 x 3 @ 205 lbs
160, 180, 205
8
Ed
Furnari
WOD: 6:30 AM
3 x 1 @ 195 lbs
9
John
Jennings
AM WOD 11:30
1 x 3 @ 295 lbs
Finished at 295
Female Clients
1
Crystal
Himeur
PM WOD 3:30
3 x 1 @ 195 lbs
155, 175, 195
2
Kelsey
Vigil
AM WOD 5:30
3 x 1 @ 185 lbs
2
Savanna
Yaegle
PM WOD 3:30
3 x 1 @ 185 lbs
3
Alicia
Ciccone
AM WOD 5:30
3 x 3 @ 155 lbs
3
Rachel
Furnari
WOD: 6:30 AM
3 x 1 @ 155 lbs
125/135/155
3
Sarah
Lujan
PM WOD 6:00
3 x 1 @ 155 lbs
125x5,140x3,155x3
4
Elizabeth
Gomez
AM WOD 5:30
3 x 1 @ 145 lbs
4
Robin
Molina
PM WOD 3:30
3 x 1 @ 145 lbs
5
Kristina
Metge
AM WOD 5:30
3 x 1 @ 135 lbs
105, 120, 135
6
KRISTIAN
FAZIO
AM WOD 5:30
3 x 1 @ 125 lbs
105, 115, 125
7
Jann
Kindel
WOD: 6:30 AM
3 x 1 @ 110 lbs
8
Sara
Millspaugh
PM WOD 4:45
1 x 1 @ 160 lbs
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