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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 6:45
AM WOD 11:30
Open Gym 1pm and 2:15pm (Members only)
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):
8 (6/2)
Workout
Monday
Warm-up
Trainers Choice (No Measure)
Monster Walk 2 min
3 Rounds
10 Jump Squats
10 Burpee
10 Glute bridge
10 Kips on Rig (Zoom 10 push-ups)
Weightlifting
Back Squat (6 Sets)
Back Squat
6 sets
Wave Loading
E2M
5 @ 70%
4 @ 75%
3 @ 80%
5 @ 72.5%
4 @ 77.5%
3 @ 82.5%
ZOOM
12 Lateral Lunges 6 each leg
EMOM 12 MIN
Metcon
Metcon (Time)
3 Rounds for time
30/24 Cal Bike /600M Row
15 Thruster 95/65
10 Pull-ups
Zoom
3 Rounds
2:30 Min Jumping Jacks/High Knees
15 Thruster
15 Push ups
Scale Accordingly
Extra Credit
Metcon (No Measure)
Barbell Good Mornings
3×10
Floor Press
4×15
Double Plate Pinch
5x 1:00
Single Plate in each hand at once
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 08, 2020
Male Clients
1
Jason
Hoy
AM WOD 6:45
6 x 5 @ 210 lbs
2
Private
PM WOD 6:00
1 x 3 @ 185 lbs
2
Colton
Deeter
PM WOD 6:00
1 x 3 @ 235 lbs
2
Michael
Walsh
PM WOD 6:00
1 x 3 @ 245 lbs
2
Paul
Fastnacht
PM WOD 3:30
1 x 3 @ 235 lbs
2
Sharif
Gray
AM WOD 5:30
1 x 3 @ 285 lbs
Female Clients
1
Delise
Hoy
AM WOD 6:45
6 x 5 @ 145 lbs
2
Abby
Bassie
PM WOD 6:00
1 x 3 @ 115 lbs
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