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Components
Split Jerk
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
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Travel WOD
WOD
Date
Workout
Wednesday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
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 (18/7)
Workout
Wednesday
Strength
Split Jerk (5x3 Pause in dip on first rep. for 3 secs)
Split Jerk
E2M x 5
Metcon (Time)
For Time:
20 Min Cap
Run 400m
75 S2OH 75/55
Run 400m
50 s2oh
Run 400m
25 s2oh
Accessory work
5 Min Amrap:
5x Plate situps
5x reverse plate situps
(dont put the plate down the entire time 45/25)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, May 12, 2021
Male Clients
1
Mark
Smith
AM WOD 5:30
5 x 3 @ 245 lbs
2
Michael
Keller
AM WOD 5:30
5 x 3 @ 205 lbs
135; 165; 185; 205; 225x2(failed 3rd rep)
2
Michael
Simpson
PM WOD 4:45
5 x 3 @ 205 lbs
155, 185, 205f, 185, 205
3
marcus
ardiel
AM WOD 6:45
5 x 3 @ 195 lbs
4
Erich
Ehlert
PM WOD 4:45
5 x 3 @ 175 lbs
155-165-175-185-195
4
Marshall
Mortley
AM WOD 5:30
5 x 3 @ 175 lbs
5
Zach
Smith'
AM WOD 5:30
5 x 3 @ 165 lbs
Up from 115
6
Christian
Gomez
PM WOD 4:45
5 x 3 @ 155 lbs
7
Casey
Link
AM WOD 11:30
5 x 3 @ 145 lbs
7
Thomas
Gaffney
AM WOD 5:30
5 x 3 @ 145 lbs
115,125x2,135,145
8
Garrick
Gonzalez
PM WOD 4:45
5 x 3 @ 135 lbs
8
Jason
Hoy
AM WOD 6:45
5 x 3 @ 135 lbs
8
Jayce
Mawson
AM WOD 6:45
5 x 3 @ 135 lbs
8
Ryan
Katona
PM WOD 4:45
5 x 3 @ 135 lbs
9
Matt
Danner
AM WOD 6:45
5 x 3 @ 115 lbs
10
Private
PM WOD 4:45
5 x 3 @ 105 lbs
10
Ed
Furnari
AM WOD 5:30
5 x 3 @ 105 lbs
11
Fernando
Monreal
AM WOD 11:30
5 x 3 @ 95 lbs
Female Clients
1
Lily
Johnson
AM WOD 11:30
5 x 3 @ 130 lbs
2
Natalie
Dalton
AM WOD 5:30
5 x 3 @ 125 lbs
3
Liz
Russo
AM WOD 11:30
5 x 3 @ 115 lbs
3
Samantha
Jaramillo
AM WOD 11:30
5 x 3 @ 115 lbs
85 95 105 105 115
4
Kelsey
Vigil
AM WOD 5:30
5 x 3 @ 105 lbs
Got two out of three with 115
5
Sara
Fellows
AM WOD 5:30
5 x 3 @ 95 lbs
6
Rachel
Furnari
AM WOD 6:45
5 x 3 @ 75 lbs
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