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Components
Front Squat
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
WOD: 6:30 AM
AM WOD 11:30
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):
23 (13/10)
Workout
Wednesday
Front Squat
Front Squat
10:00 EMOM
1 Paused Front Squat (2sec)
*Start @ 70% and increase to max for day
Metcon (Checkmark)
That Lucky Old Sun"
24:00 EMOM
min 1: 5/4 Ring Muscle-Ups
min 2: 18 Toes to bar
min 3: 12 Deadlifts 225/155#
min 4: Rest
RX+:
8/6 Ring Muscle-Ups
20 GHD Sit-Ups
12 Deadlifts 275/185#
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 07, 2022
Male Clients
1
Mark
Smith
AM WOD 5:30
1 x 1 @ 315 lbs
2
Michael
Simpson
PM WOD 4:45
1 x 1 @ 310 lbs
225x2, 245, 255x2, 275, 285, 295, 305, 310
3
Eric
Glarborg
PM WOD 3:30
1 x 1 @ 295 lbs
225/225/225/255/255/255/275/275/275/295
4
Tim
Warner
PM WOD 3:30
1 x 1 @ 260 lbs
5
Jonathan
Jones
PM WOD 4:45
10 x 1 @ 250 lbs
6
Zach
Smith'
AM WOD 5:30
1 x 1 @ 235 lbs
185x2/195x2/205x2/215x2/225/235
7
Michael
Keller
AM WOD 5:30
1 x 1 @ 225 lbs
Failed 235
7
Mike
Simon
AM WOD 5:30
1 x 1 @ 225 lbs
Failed: 235
8
Fernando
Monreal
AM WOD 11:30
1 x 1 @ 195 lbs
9
Jeff
🏋️♀️
AM WOD 11:30
1 x 1 @ 185 lbs
Box squat
9
Maxwell
Heefner
PM WOD 3:30
1 x 1 @ 185 lbs
10
Aaron
Brundage
AM WOD 5:30
1 x 1 @ 165 lbs
11
Ed
Furnari
AM WOD 5:30
1 x 1 @ 145 lbs
Female Clients
1
Jamie
Benavidez
AM WOD 11:30
2 x 1 @ 195 lbs
:02 pause
2
Monique
Monsivaiz
AM WOD 5:30
1 x 1 @ 160 lbs
3
Samantha
Jaramillo
AM WOD 5:30
1 x 1 @ 150 lbs
4
Melissa
Martinez
PM WOD 3:30
1 x 1 @ 140 lbs
4
Natalie
surran
AM WOD 5:30
1 x 1 @ 140 lbs
Back squats
5
Alexis
Cintron
AM WOD 11:30
1 x 1 @ 135 lbs
5
Roxana
Ubeda
PM WOD 6:00
1 x 1 @ 135 lbs
6
Gloria
Lopez
PM WOD 3:30
1 x 1 @ 130 lbs
Started at 85lb. I think that 130 is a PR
7
Danyella
Nava
AM WOD 5:30
1 x 1 @ 125 lbs
8
Kristina
Metge
AM WOD 5:30
1 x 1 @ 115 lbs
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