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Components
Back Squat
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
Monday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:30
AM WOD 11:30
PM WOD 3:30
PM WOD 4:30
PM WOD 5:30
PM WOD 6:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (10/9)
Workout
Monday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (5x5)
Back Squat
5×5 @75%
E2M
The descent of the Squat should be under your control. You are not "falling" into the bottom and bouncing out. Some bounce is okay but we don’t want to rely on it. Stand up each rep as fast as possible.
Metcon
Metcon (Time)
10-8-6-4-2-4-6-8-10
Handstand Push Ups
Overhead Squats 135/95lbs
14 Minute Cap
*More Options:
Less total reps on either or both movements
Push Ups instead of HSPU
Lighter OHS
Extra Credit
Metcon (No Measure)
8 Rounds
8 Ring Rows
8 Push Ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, May 20, 2019
Male Clients
1
Michael
Salcido
PM WOD 3:30
5 x 5 @ 315 lbs
2
Private
PM WOD 5:30
5 x 5 @ 300 lbs
3
Casey
Link
PM WOD 4:30
5 x 5 @ 225 lbs
3
marcus
ardiel
AM WOD 6:30
5 x 5 @ 225 lbs
4
Luke
Hankner
PM WOD 3:30
5 x 5 @ 220 lbs
5
Chris
Leeson
PM WOD 4:30
5 x 5 @ 165 lbs
6
Josh
Meeks
PM WOD 3:30
5 x 5 @ 155 lbs
7
Ryan
Katona
PM WOD 6:30
5 x 5 @ 135 lbs
8
Bob
Rausch
AM WOD 6:30
5 x 5 @ 95 lbs
8
Travis
Rawlins
PM WOD 4:30
5 x 5 @ 95 lbs
Female Clients
1
Shanda
Diantonio
PM WOD 3:30
5 x 5 @ 245 lbs
2
Christian
Schramm
AM WOD 5:30
5 x 5 @ 205 lbs
Bench Press.
3
Savanna
Yaegle
PM WOD 3:30
5 x 5 @ 185 lbs
4
Katherin
Marín
PM WOD 6:30
5 x 5 @ 150 lbs
4x5@145 1x5@150
5
Kelli
Watkins
AM WOD 6:30
5 x 5 @ 140 lbs
6
Brittany
Gillis
PM WOD 5:30
5 x 5 @ 120 lbs
7
Dynette
Palomares
PM WOD 5:30
5 x 5 @ 115 lbs
7
Robin
Molina
PM WOD 3:30
5 x 5 @ 115 lbs
8
Angelica
Lopez
AM WOD 11:30
5 x 5 @ 75 lbs
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