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Components
Deadlift
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
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):
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
M
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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