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Components
Deadlift
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Body Sculpting
Burn - Aerobic Capacity
Childcare
CrossFit for College Students
CrossFit Kids
Legends
Mobility
Nicole's Private coaching
Onboarding
Open Gym
Private Coaching
Pump - Strength
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):
22 (10/12)
Workout
Wednesday
Strength
Deadlift (3RM )
Deadlift
Take 12 mins to Build to a 3RM DEFICIT DL 1x45# plate.
This is NOT TNG, maintain control during your decent and reset and go dont let go of the barbell.
after 3x3 at the same weight E2M
Metcon (Time)
10 RFT:
50 Double Unders
5 Squat Clean Thrusters
RX+ 40 UB DU 165/115
RX 50 DU 155/105
Scaled 50 Single Unders 135/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, March 23, 2022
Male Clients
1
Casey
Link
AM WOD 11:30
1 x 3 @ 355 lbs
3x3
2
Lorenzo
Hernandez
PM WOD 4:45
1 x 3 @ 337 lbs
3
Stephen
Johnston
AM WOD 11:30
1 x 3 @ 325 lbs
Clean grip
4
Zach
Smith'
AM WOD 5:30
3 x 3 @ 275 lbs
275 all sets, stood on plate for all sets
5
Michael
Keller
AM WOD 11:30
4 x 3 @ 265 lbs
6
Ryan
Katona
PM WOD 4:45
1 x 3 @ 245 lbs
7
Private
AM WOD 11:30
1 x 3 @ 240 lbs
8
John
Jennings
PM WOD 6:00
1 x 3 @ 225 lbs
8
Juan
Pedro Mend ...
PM WOD 6:00
1 x 3 @ 225 lbs
9
Ed
Furnari
AM WOD 5:30
1 x 3 @ 205 lbs
Female Clients
1
Crystal
Himeur
PM WOD 3:30
1 x 3 @ 225 lbs
2
Samantha
Jaramillo
AM WOD 11:30
1 x 3 @ 215 lbs
3x3 215
3
Monique
Monsivaiz
PM WOD 4:45
1 x 3 @ 210 lbs
4
Rachel
Furnari
AM WOD 5:30
3 x 3 @ 180 lbs
5
Melissa
Martinez
PM WOD 3:30
1 x 3 @ 175 lbs
6
Sara
Millspaugh
PM WOD 4:45
3 x 3 @ 165 lbs
6
Sarah
Lujan
PM WOD 6:00
3 x 3 @ 165 lbs
6
KRISTIAN
FAZIO
AM WOD 5:30
1 x 3 @ 165 lbs
7
Courtney
Smith
PM WOD 6:00
1 x 3 @ 155 lbs
8
Gloria
Lopez
PM WOD 4:45
3 x 3 @ 150 lbs
9
Adrienne
Bell
PM WOD 4:45
3 x 3 @ 128 lbs
10
Minta
Keller
PM WOD 6:00
1 x 3 @ 105 lbs
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