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Components
Strict Press
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 6:30
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):
14 (10/4)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Strict Press (10x3)
EMOM
HAP
Metcon
Metcon (Time)
3 Rounds
9-7-5
Power Snatch 105/70lbs
Chest to Bar Pull Up
Rest :90
Cook through each of these as fast as possible. This may not be a good time for a met-con snatch, and the grip fatigue may impact your pull ups more than the leg fatigue. Try to hold on to every set unbroken as long as you can.
Scale Accordingly
Extra Credit
Metcon (Time)
4 x 500m Ski
Rest 1:00
Try to hold as close to your goal 2k pace as possible for this interval. Rounds 1-3 should be pretty manageable, it’ll be the back half of this piece where fatigue sets in and toughness becomes the name of the game.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, August 29, 2019
Male Clients
1
Mark
Smith
AM WOD 5:30
10 x 3 @ 185 lbs
185 straight across
2
Jon
Bender
PM WOD 5:30
10 x 3 @ 125 lbs
3
marcus
ardiel
AM WOD 6:30
10 x 3 @ 115 lbs
3
Michael
Salcido
PM WOD 4:30
10 x 3 @ 115 lbs
3
Paul
Fastnacht
PM WOD 3:30
10 x 3 @ 115 lbs
4
Jason
Hoy
AM WOD 6:30
10 x 3 @ 105 lbs
Ended with 95
4
Pete
Bosler
AM WOD 11:30
10 x 3 @ 105 lbs
5
Josh
Meeks
PM WOD 4:30
10 x 3 @ 100 lbs
6
Bob
Rausch
AM WOD 6:30
10 x 3 @ 70 lbs
7
Private
PM WOD 5:30
2 x 3 @ 145 lbs
Female Clients
1
Samantha
Jaramillo
PM WOD 3:30
10 x 3 @ 70 lbs
Last set at 75
2
Lauren
Salcido
PM WOD 3:30
10 x 3 @ 60 lbs
3
Cassy
Lovato 🕊
PM WOD 3:30
6 x 3 @ 80 lbs
3
Jonnie
Ghahate
PM WOD 3:30
3 x 3 @ 70 lbs
5x3@60, 2x3@65
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