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Components
Power Clean
Hang Power Clean
Isabel
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
Wednesday, September 30th 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):
44 (23/21)
Workout
Wednesday, September 30th 2020
warm up
2 Rounds:
10 Cal Bike/ Row
20x Band Pull Aparts
30' Banded Side Step R/L
Strength
Power Clean (5x1 Complex )
Power Clean
A) Clean Complex (0:00-10:00)
1 Power Clean + 2 Hang Power Clean
Every 2mins x 5 sets
Building to a tough complex by the last set.
-1min rest- (10:00-11:00)
Hang Power Clean (2x8-10)
Hang Power Clean
B) Hang Power Clean Cycling Work (11:00-14:00)
Every 90 sec x 2 sets
8-10 TnG reps @ 75% of A
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
10min Time Cap
Accessory work
Lower Back & Hamstring Mobility
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, September 30, 2020
Male Clients
1
Tyler
Tatz
PM WOD 3:30
5 x 1 @ 260 lbs
2
marcus
ardiel
AM WOD 6:45
5 x 1 @ 225 lbs
3
Luke
Hankner
PM WOD 4:45
5 x 1 @ 210 lbs
4
Mark
Fuentes
PM WOD 4:45
5 x 1 @ 205 lbs
4
Reuben
Bravo
AM WOD 11:30
5 x 1 @ 205 lbs
5
Adam
Gross
PM WOD 6:00
5 x 1 @ 185 lbs
5
Andy
Relford
PM WOD 4:45
5 x 1 @ 185 lbs
5
Mike
"Mikkle" M ...
PM WOD 3:30
5 x 1 @ 185 lbs
5
Ryan
Katona
PM WOD 4:45
5 x 1 @ 185 lbs
135/155/165/175/185
5
Sean
Chinana
AM WOD 6:45
5 x 1 @ 185 lbs
135, 155, 165, 185
5
Thomas
Gaffney
AM WOD 6:45
5 x 1 @ 185 lbs
135,155,165,175,185
6
Marshall
Mortley
AM WOD 6:45
5 x 1 @ 180 lbs
7
Zach
Smith'
AM WOD 5:30
5 x 1 @ 175 lbs
135, 155, 155, 165, 175
8
Mauricio
Somarribas
AM WOD 6:45
5 x 1 @ 165 lbs
9
Jayce
Mawson
AM WOD 6:45
5 x 1 @ 160 lbs
10
Brandon
Ashcraft
AM WOD 6:45
5 x 1 @ 155 lbs
11
Private
AM WOD 5:30
5 x 1 @ 135 lbs
12
Logan
Powell
PM WOD 4:45
5 x 1 @ 115 lbs
13
Joseph
Ulibarri
AM WOD 5:30
5 x 1 @ 110 lbs
75, 85, 95, 100, 110
14
Jason
Barnes
PM WOD 6:00
2 x 1 @ 200 lbs
14
Colton
Deeter
PM WOD 6:00
1 x 1 @ 220 lbs
14
Jon
Bender
PM WOD 4:45
1 x 1 @ 200 lbs
165; 175 (2); 190; 200
14
Michael
Walsh
PM WOD 6:00
1 x 1 @ 220 lbs
Female Clients
1
Amity
Livingston
AM WOD 11:30
5 x 1 @ 175 lbs
2
Danielle
Walker
PM WOD 3:30
5 x 1 @ 145 lbs
3
Johanna
Hayden
PM WOD 6:00
5 x 1 @ 130 lbs
3
Samantha
Jaramillo
PM WOD 4:45
5 x 1 @ 130 lbs
105 110 115 125
4
Crystal
Himeur
PM WOD 3:30
5 x 1 @ 125 lbs
4
Liz
Russo
PM WOD 3:30
5 x 1 @ 125 lbs
95, 100, 105, 115
5
Jessika
Brown
PM WOD 4:45
5 x 1 @ 110 lbs
6
Natasha
Bates
PM WOD 4:45
5 x 1 @ 105 lbs
#75,#85,#95,#105,#105
7
Amanda
Mortley
AM WOD 5:30
5 x 1 @ 95 lbs
7
Sara
Jensen
AM WOD 11:30
5 x 1 @ 95 lbs
Built up from 65
8
Sara
Fellows
AM WOD 5:30
5 x 1 @ 85 lbs
9
Kelsey
Vigil
AM WOD 5:30
5 x 1 @ 75 lbs
9
Rachel
Furnari
AM WOD 5:30
5 x 1 @ 75 lbs
Building, 5 sets. Started with 55lbs
10
Kimberly
Gunia
PM WOD 4:45
5 x 1 @ 65 lbs
11
Betsy
Hyde
AM WOD 5:30
5 x 1 @ 60 lbs
11
KRISTIAN
FAZIO
AM WOD 5:30
5 x 1 @ 60 lbs
12
Elsy
Flores
AM WOD 11:30
5 x 1 @ 0 lbs
12
Valerie
Warner
PM WOD 3:30
5 x 1 @ 0 lbs
12
Gloria
Lopez
PM WOD 6:00
3 x 1 @ 115 lbs
Started at 85
12
Abby
Bassie
PM WOD 6:00
1 x 1 @ 125 lbs
12
Sarah
Lujan
PM WOD 6:00
1 x 1 @ 90 lbs
65, 75, 80, 85, 90
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