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Components
Back Squat
Metcon
Metcon
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
Wednesday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:30
AM WOD 11:30
PM WOD 3:30
PM WOD 4:30
PM WOD 5:30
PM WOD 6:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
19 (6/13)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (10x3)
3 EMOM 10 Min
4 Sec Pause at bottom of squat
HAP
Metcon
Metcon (Time)
3 Rounds
17 Devils Press 50/35s
500m Row
The toughest athlete will get this done fastest. It’s not necessarily a matter of "how fast" but more who is willing to keep moving. It’s so easy to put the dumbbells down and stand around for :30, don’t do it!
Scale Accordingly
Extra Credit
Metcon (Time)
30-20-10
Cal Assault
TTR
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 14, 2019
Male Clients
1
marcus
ardiel
AM WOD 6:30
10 x 3 @ 225 lbs
2
Jon
Bender
PM WOD 5:30
10 x 3 @ 215 lbs
2
Private
PM WOD 4:30
10 x 3 @ 215 lbs
3
Sean
Chinana
AM WOD 11:30
10 x 3 @ 205 lbs
4
Eric
Glarborg
AM WOD 11:30
10 x 3 @ 185 lbs
5
Jason
Hoy
AM WOD 6:30
10 x 3 @ 135 lbs
Female Clients
1
Carly
Newlands
AM WOD 6:30
10 x 3 @ 225 lbs
2
Rebekah
Olivas-fit ...
PM WOD 4:30
10 x 3 @ 175 lbs
2
Shanda
Diantonio
PM WOD 4:30
10 x 3 @ 175 lbs
3
Savanna
Yaegle
PM WOD 4:30
10 x 3 @ 155 lbs
4
Kelli
Watkins
PM WOD 5:30
10 x 3 @ 130 lbs
120, 125, 130x5
5
Amanda
Garcia
PM WOD 4:30
10 x 3 @ 125 lbs
6
Katherin
Marín
PM WOD 5:30
10 x 3 @ 115 lbs
6
Samantha
Jaramillo
AM WOD 11:30
10 x 3 @ 115 lbs
7
Private
PM WOD 4:30
10 x 3 @ 95 lbs
8
Gloria
Lopez
PM WOD 5:30
10 x 3 @ 85 lbs
8
Lauren
Salcido
PM WOD 4:30
10 x 3 @ 85 lbs
9
Ariella
Joswick
AM WOD 6:30
10 x 3 @ 55 lbs
10
Cassy
Lovato 🕊
PM WOD 3:30
3 x 3 @ 125 lbs
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