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Components
Metcon
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
Thursday - 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):
5 (5/0)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
Monster Walk
3 Rounds
250 M row/ 10 Cal Bike
10 Scap Pull ups
10 Medball Cleans
10 Burpee
Weightlifting
Metcon (Weight)
10min. EMOM:
2 Power Cleans + 2 Push Jerks
*Climbing weight or ideally with 1 challenging weight the entire time
HAP
ZOOM
5 PC and PJ EMOM 10 MIN
Metcon
Metcon (AMRAP - Reps)
Classic WOD 3
18 Min AMRAP
Tie Breaker is time after round 5
15 WB
12 PU
9 PC
Rx / Masters
Wall Ball 20#/14# to 10’/9’
Pull-Ups
Power Clean 135#/95#
Scaled
Wall Ball 14#/10# to 10’/9’
Ring Rows
Power Clean 115/80
ZOOM
15 Thruster
12 Supinated Row
9 Burpee
Extra Credit
Metcon (No Measure)
100 Ab Mat Sit-ups
50 Alt Barbell Step ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, June 18, 2020
Male Clients
1
marcus
ardiel
AM WOD 6:45
205 lbs
2
Michael
Waring
PM WOD 4:45
135 lbs
2
Thomas
Gaffney
AM WOD 6:45
135 lbs
Last 2 sets at 145
3
Jason
Hoy
AM WOD 6:45
125 lbs
4
Private
PM WOD 6:00
100 lbs
Female Clients
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