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Components
Overhead Squat
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
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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):
24 (12/12)
Workout
Monday
Strength
Overhead Squat (15RM)
Overhead Squat
CROSSFIT OVERHEAD SQUAT CHALLENGE!
Goal= Bodyweight for 15 reps.
Take 12 Mins to find a 15RM or try your best to complete the challenge if able too.
Metcon (Time)
For TIme:
Row 500m/400m
25 HPC 135/95 or 115/75
Row 500/400m
25 S2OH
Row 500/ 400m
25 BSQ
Accessory work
7 min TIme Cap
10-9-8-7-6-5-4-3-2-1
Double KB situp 2x 18s/ 2x10
Reverse Situps
*try to not put KBs down the whole time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 07, 2022
Male Clients
1
Michael
Keller
AM WOD 11:30
1 x 15 @ 175 lbs
2
Stephen
Johnston
PM WOD 6:00
1 x 15 @ 165 lbs
11 hahaha
3
Eric
Glarborg
PM WOD 4:45
1 x 15 @ 155 lbs
Failed on the bottom of the 11th rep.
4
Zach
Smith'
AM WOD 5:30
1 x 15 @ 140 lbs
90% of bodyweight
5
John
Jennings
AM WOD 11:30
1 x 15 @ 135 lbs
5
Luke
Hankner
PM WOD 6:00
1 x 15 @ 135 lbs
6
Jason
Hoy
WOD: 6:30 AM
1 x 15 @ 115 lbs
7
Ed
Furnari
AM WOD 5:30
1 x 15 @ 95 lbs
7
Joseph
Ulibarri
AM WOD 5:30
1 x 15 @ 95 lbs
Last 3 probably were terrible
8
Thomas
Gaffney
AM WOD 5:30
1 x 15 @ 85 lbs
9
Juan
Pedro Mend ...
PM WOD 6:00
1 x 15 @ 75 lbs
10
Michael
Simpson
PM WOD 4:45
1 x 15 @ 0 lbs
Left shoulder is goofed
Female Clients
1
Savanna
Yaegle
PM WOD 4:45
1 x 15 @ 135 lbs
2
Crystal
Himeur
PM WOD 4:45
1 x 15 @ 115 lbs
2
Kelsey
Vigil
AM WOD 5:30
1 x 15 @ 115 lbs
SHAKING
3
Liz
Russo
PM WOD 3:30
1 x 15 @ 85 lbs
3
Monique
Monsivaiz
PM WOD 6:00
1 x 15 @ 85 lbs
3
Sarah
Lujan
PM WOD 6:00
1 x 15 @ 85 lbs
Felt decent
4
Rachel
Furnari
AM WOD 5:30
1 x 15 @ 75 lbs
4
Sara
Millspaugh
PM WOD 6:00
1 x 15 @ 75 lbs
5
Courtney
Smith
PM WOD 4:45
1 x 15 @ 65 lbs
5
Kristina
Metge
AM WOD 5:30
1 x 15 @ 65 lbs
6
Melissa
Martinez
PM WOD 3:30
1 x 15 @ 45 lbs
7
Valerie
Warner
AM WOD 5:30
1 x 15 @ 40 lbs
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