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Components
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
Thursday, September 17th 2020 - 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 (7/3)
Workout
Thursday, September 17th 2020
Warm-up
2 Rounds:
10 Cal Bike/ Row
10x Burpees
10x KBS, "Russian."
Metcon
Metcon (AMRAP - Rounds and Reps)
4mins on / 2mins off x 3 sets
10/8 Cal Row or Bike
5 Burpee to 6" reach
*Pick up where you left off*
-Directly Into-
Metcon
Metcon (AMRAP - Rounds and Reps)
4mins on / 2mins off x 3 sets
10/8 Cal Row or Bike
10 KBS @ 53/35
*Pick up where you left off*
Log each Interval separate :)
Accessory work
Alternating Tabata:
16 Rounds, "Total."
Odds, KB Crush Grip Bent Row.
Evens, KB Crush Grip Floor Press.
Total Time, 8 minutes.
Note, alternate between both movements for 16 total rounds, eight per movement. Each interval will last for 20 seconds, followed by a 10 second rest to alternate to the next exercise. This will last for a total of eight minutes.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, September 17, 2020
Male Clients
1
Adam
Gross
PM WOD 6:00
11 + 3
2
Sage
Hill
AM WOD 5:30
11 + 0
AB
3
marcus
ardiel
AM WOD 6:45
10 + 12
4
Ryan
Katona
PM WOD 4:45
10 + 10
5
Jon
Bender
PM WOD 4:45
9 + 0
6 burpees bc illiterate
6
Private
AM WOD 5:30
6 + 0
7
Mauricio
Somarribas
AM WOD 6:45
3 + 9
1)3+9 2)(1)+5, 2+13 3)3+2
Female Clients
1
Gloria
Lopez
PM WOD 3:30
17 + 2
All with KBS (6 Amraps
2
Natalie
surran
AM WOD 5:30
8 + 12
3
Rachel
Furnari
AM WOD 5:30
3 + 10
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