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Metcon
Metcon
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(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Body Sculpting
Burn - Aerobic Capacity
Childcare
CrossFit for College Students
CrossFit Kids
Legends
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Nicole's Private coaching
Onboarding
Open Gym
Private Coaching
Pump - Strength
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
WOD
Date
Workout
TGIF - 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):
16 (11/5)
Workout
TGIF
Strength
Metcon (2 Rounds for weight)
17:00 EMOM
min 1: 5 Squat Cleans @ 65%
min 2: 6 Floor Press @ 65%
min 3: Rest *adjust loads
min 4: 4 Squat Cleans @ 70%
min 5: 6 Floor Press @ 70%
min 6: Rest *adjust loads
min 7: 3 Squat Cleans 75%
min 8: 6 Floor Press @ 70%
min 9: Rest *adjust loads
min 10: 5 Squat Cleans @ 65%
min 11: 5 Floor Press @ 75%
min 12: Rest *adjust loads
min 13: 4 Squat Cleans @ 70%
min 14: 5 Floor Press @ 75%
min 15: Rest *adjust loads
min 16: 3 Squat Cleans @ 75%
min 17: 5 Floor Press @ 80%
Score heaviest Clean and Floor Press
Metcon (Time)
"Ford Vs. Ferrari"
For Time:
15-12-9 Deadlifts 275/185#
30-24-18 Push-Ups
RX+
For Time:
15-12-9 Deadlifts
30-24-18 Ring Push-Ups
Load: 315/205#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, June 17, 2022
Male Clients
1
John
Jennings
PM WOD 3:30
400 Total lbs
2
Eric
Glarborg
AM WOD 11:30
390 Total lbs
205/185
3
Thomas
Zaleski
AM WOD 5:30
350 Total lbs
4
Casey
Link
AM WOD 11:30
340 Total lbs
165/175 FP
4
Maxwell
Heefner
AM WOD 11:30
340 Total lbs
4
Michael
Keller
AM WOD 5:30
340 Total lbs
175 SQ CL, 165 FP
5
Zach
Smith'
AM WOD 5:30
335 Total lbs
175 squat cleans, 160 floor presses
6
Matthew
Akers
PM WOD 6:00
370 Total lbs
7
Jason
Hoy
WOD: 6:30 AM
280 Total lbs
8
Fernando
Monreal
AM WOD 11:30
220 Total lbs
8
Joseph
Ulibarri
AM WOD 5:30
220 Total lbs
Female Clients
1
Savanna
Yaegle
PM WOD 3:30
270 Total lbs
2
Monique
Monsivaiz
PM WOD 4:45
220 Total lbs
3
Monica
Zaleski
AM WOD 5:30
175 Total lbs
4
Kanani
Harwood
PM WOD 3:30
220 Total lbs
5
Jasmyn
Barros
AM WOD 11:30
190 Total lbs
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