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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
Wednesday - 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):
6 (3/3)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
2 Rounds
10 Cal
10 Airsquat
10 Push Up
10 Plank Jacks
Weightlifting
Metcon (Weight)
Z Press
5x8 E 1:30
Add weight
Into
Floor Press
5x8
20X0
E1:30
Metcon
Metcon (Time)
12-9-6-3
Unbroken squat clean 135/95
Lateral burpee over Bar
8 Min Cap
Try to go Unbroken
Extra Credit
Metcon (No Measure)
5x10 Hip Thrust (HAP)
5X10 Chin-ups
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 05, 2020
Male Clients
1
Jason
Hoy
AM WOD 6:45
115 lbs
65,115
2
Private
AM WOD 5:30
75 lbs
3
Joseph
Ulibarri
AM WOD 5:30
65 lbs
Bar for z press
Female Clients
1
Delise
Hoy
AM WOD 6:45
85 lbs
70 z press. 85 floor press
2
Melissa
Martinez
PM WOD 4:45
50 lbs
2
Sarah
Lujan
PM WOD 6:00
50 lbs
45 z press, first two floor at 45 then bumped to 50lbs
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