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Components
Deadlift
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
Friday - 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):
7 (3/4)
Workout
Friday
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Banded Good Mornings
10 Air-squats
10 Push-ups
10 Kips on Rig
Weightlifting
Deadlift (10x3)
Deadlift
3 EMOM 10 Min
20X0 Tempo
60%
ZOOM
RDL 10X3
Metcon
Metcon (Time)
For Time:
50 Pistol squat(25 left/25 right)
50 DB STOH (25 left/25 right) 50/35
50 Pull-up
50 DB Alt Snatch 50/35
50 Wall ball 20/14
Scale Accordingly
Zoom
50 Pistol squat(25 left/25 right)
50 DB STOH (25 left/25 right) 50/35
50 Rows
50 DB Alt Snatch 50/35
50 Thruster
Extra Credit
Metcon (No Measure)
2 Rounds
25 Banded Face Pulls
25 Banded Pull Aparts
25 Banded Tricep pull down
25 Banded Curls
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, July 31, 2020
Male Clients
1
Jason
Hoy
AM WOD 6:45
10 x 3 @ 225 lbs
Easy
2
Thomas
Gaffney
PM WOD 3:30
10 x 3 @ 215 lbs
Last 5 @ 235
3
Joseph
Ulibarri
AM WOD 5:30
10 x 3 @ 145 lbs
Female Clients
1
Delise
Hoy
AM WOD 6:45
10 x 3 @ 165 lbs
2
Melissa
Martinez
PM WOD 4:45
10 x 3 @ 145 lbs
3
Natasha
Bates
PM WOD 6:00
10 x 3 @ 115 lbs
2x #85. 2x #105 6x #115
4
Jann
Kindel
AM WOD 6:45
10 x 3 @ 105 lbs
Last 2 sets 115
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