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Components
Front Squat
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
Monday - 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):
33 (18/15)
Workout
Monday
Strength
Front Squat (5x5 ( 1x5 at 70%, 1x5 at 75%, 3x5 building))
Front Squat
E2M, 5x5 last 3 sets are 75%+ building to heavy 5RM for the day
Metcon (AMRAP - Rounds and Reps)
16 Min AMRAP:
10 Db Snatch 50/35
10 t2b
200m Run
20 Db snatch
10 t2b
200m.
30 db snatch
10 t2b
200m run
*increase DB snatch each round
Accessory work
FOR TIME:
100/80 Cal Ski
100/80 Cal Row
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, June 14, 2021
Male Clients
1
Mark
Smith
AM WOD 5:30
5 x 5 @ 295 lbs
2
Michael
Simpson
PM WOD 6:00
5 x 5 @ 235 lbs
185, 195, 205, 225, 235
3
Moff
itt
PM WOD 3:30
5 x 5 @ 225 lbs
155, 185, 195, 205, 225
4
Michael
Keller
AM WOD 11:30
5 x 5 @ 215 lbs
135, 185, 195, 205, 215
5
Garrick
Gonzalez
PM WOD 4:45
5 x 5 @ 205 lbs
Last set only
6
Christian
Gomez
PM WOD 4:45
5 x 5 @ 195 lbs
7
Jason
Hoy
AM WOD 6:45
5 x 5 @ 185 lbs
7
Private
AM WOD 6:45
5 x 5 @ 185 lbs
7
Ryan
Katona
PM WOD 6:00
5 x 5 @ 185 lbs
8
Tom
Neale
AM WOD 6:45
5 x 5 @ 175 lbs
135. 145, 155, 165, 175
8
Zach
Smith’
AM WOD 5:30
5 x 5 @ 175 lbs
Stayed at about 75%
9
Jayce
Mawson
AM WOD 6:45
5 x 5 @ 165 lbs
9
Michael
Walsh
PM WOD 3:30
5 x 5 @ 165 lbs
10
Fernando
Monreal
AM WOD 11:30
5 x 5 @ 145 lbs
10
Joseph
Ulibarri
AM WOD 5:30
5 x 5 @ 145 lbs
11
Private
PM WOD 4:45
1 x 5 @ 155 lbs
11
Dakota
Pena
AM WOD 11:30
1 x 5 @ 255 lbs
11
marcus
ardiel
AM WOD 6:45
1 x 5 @ 185 lbs
Female Clients
1
Savanna
Yaegle
PM WOD 3:30
5 x 5 @ 200 lbs
175,185,190,200,210<—missed :(
2
Samantha
Jaramillo
PM WOD 3:30
5 x 5 @ 165 lbs
125 135 145 155 165
3
Johanna
Hayden
PM WOD 6:00
5 x 5 @ 155 lbs
3
Lily
Johnson
AM WOD 11:30
5 x 5 @ 155 lbs
BEAST MODE BABY
4
Kelsey
Vigil
AM WOD 5:30
5 x 5 @ 140 lbs
Not feeling it today.
5
Liz
Russo
PM WOD 3:30
5 x 5 @ 125 lbs
Built from 105
6
Alicia
Ciccone
AM WOD 5:30
5 x 5 @ 119 lbs
7
Elizabeth
Gomez
PM WOD 6:00
5 x 5 @ 115 lbs
95,100,105,110,115
8
KRISTIAN
FAZIO
AM WOD 5:30
5 x 5 @ 95 lbs
9
Kristina
Metge
AM WOD 5:30
5 x 5 @ 90 lbs
65, 75, 75, 85, 90
10
Monica
Gathings
PM WOD 6:00
5 x 5 @ 85 lbs
11
Jamie
Benavidez
PM WOD 4:45
1 x 5 @ 185 lbs
11
Kimberly
Schwyzer
AM WOD 11:30
1 x 5 @ 105 lbs
yas sir!!!
11
Leah
Thomas
AM WOD 11:30
1 x 5 @ 105 lbs
11
Sarah
Lujan
PM WOD 6:00
1 x 5 @ 105 lbs
85,90,95,100,105
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