Show Workout in Full Screen
Auto Scroll Page
Components
Clean Pull
Clean Pull
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
Tuesday December 15th, 2020 - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
WOD: 9:30 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):
12 (9/3)
Workout
Tuesday December 15th, 2020
Warm-up
2 Sets
12 Cal Bike or Row
15 Banded Good Mornings
12 Medball Cleans
30 sec Hollow Hold
Strength
Clean Pull
Clean Pull
A) Halting Clean Pulls
3 reps E2MOM x 6 sets
Building from 65%
NOT tough & go
reset at the bottom
Pause 2" off the ground on the way up.
Work on extending & a big shrug!!
*No rest go directly into the drop set on the next 2min interval.
Clean Pull
Clean Pull
B) Drop set
5 reps @ 90% of A
E2MOM x 2 sets
No halting
NO tough & go
Work on extending & a big shrug!!
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
90 Wall Balls
60 Cals
30 Deadlifts
Scaled: 155/110 , 14/12
RX: 185/125 , 20/14
RX+: 225/155 , 30/20
Accessory work
Tabata
20 sec Medball Pressing Flutter Kicks
10 sec rest
x 8 sets
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, December 15, 2020
Male Clients
1
Michael
Simpson
PM WOD 3:30
6 x 3 @ 225 lbs
175, 185, 195, 205, 215, 225
2
Zach
Smith’
AM WOD 5:30
6 x 3 @ 220 lbs
Worked up from 155
3
marcus
ardiel
AM WOD 6:45
6 x 3 @ 215 lbs
3
Tim
Warner
PM WOD 3:30
6 x 3 @ 215 lbs
Built to
4
Marshall
Mortley
AM WOD 6:45
6 x 3 @ 200 lbs
Building
5
Micah
Easterling
AM WOD 11:30
6 x 3 @ 195 lbs
6
Jason
Hoy
AM WOD 6:45
6 x 3 @ 165 lbs
7
Adam
Gross
PM WOD 6:00
6 x 3 @ 150 lbs
8
Ed
Furnari
AM WOD 5:30
6 x 3 @ 115 lbs
Female Clients
1
Danielle
Walker
PM WOD 3:30
6 x 3 @ 155 lbs
2
Sara
Fellows
AM WOD 5:30
6 x 3 @ 135 lbs
3
Kristina
Metge
AM WOD 5:30
6 x 3 @ 105 lbs
Loading...
Powered By Wodify