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Components
2k Row
Swinging Annie
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Childcare
CrossFit for College Students
CrossFit Kids
Legends
Mobility
Nicole's Private coaching
Onboarding
Open Gym
Personal Training
Private Coaching
Savage Saturdays
Strongman Sunday
SWEAT
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):
10 (9/1)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
2 Rounds
25 Jumping Jacks
25 High Knees
50 SU
25 Plank Jacks
25 Russian Swings
Metcon
2k Row (Time)
Max Effort 2k Row
2k Row
Yes 2000 for Men and Women
120 Cal Bike
Can you go sub 7 or 8
12 Min Cap
Zoom
If no cardio equiptment
8 min AMRAP
Burpee
Metcon
Swinging Annie (Time)
Swinging Annie
DU
KB Swings (55#/35#)
Ab mat Sit Ups
50-40-30-20-10 Reps of each
SU X 2
American KB Swing
Scale Accordingly
Extra Credit
Metcon (No Measure)
Stretch
Work on mobility
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 13, 2020
Male Clients
1
marcus
ardiel
AM WOD 6:45
7:23
2
Ryan
Katona
PM WOD 4:45
7:38
1:45.6 pace
3
Mark
Smith
AM WOD 5:30
7:43
Assault Bike 120cal
4
Paul
Fastnacht
PM WOD 3:30
7:59
5
Sage
Hill
PM WOD 4:45
8:11
6
Adam
Jones
PM WOD 3:30
8:16
Damper at 6, drag factor 115
7
Thomas
Gaffney
AM WOD 6:45
7:52
8
Private
AM WOD 5:30
8:36
9
Private
PM WOD 6:00
9:28
Female Clients
1
Abby
Bassie
PM WOD 3:30
9:32
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