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Components
Clean
Hang Power Clean
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
Monday, October 12th - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
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):
38 (18/20)
Workout
Monday, October 12th
warm up
2 Rounds:
10 Cal Bike/ Row
10x RIng Rows
10x Push Ups
10x Air Squats
:30 FLR
Strength
Clean (5x1)
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 (2x10-12)
Hang Power Clean
B) Hang Power Clean Cycling Work (11:00-14:00)
Every 90 sec x 2 sets
10-12 TnG reps @ 75% of A
Goal is to go 5-10lbs heavier than last time (9/30)
Metcon
Metcon (4 Rounds for reps)
4 Sets:
2:30 On/ 1:30 Off:
20x Pull Ups
Max Cal Bike/ Row in remaining time.
*Log calories scored each round.
Accessory work
Lower Back & Hamstring Mobility
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, October 12, 2020
Male Clients
1
Mark
Fuentes
PM WOD 4:45
5 x 1 @ 215 lbs
2
Andy
Relford
PM WOD 4:45
5 x 1 @ 205 lbs
2
marcus
ardiel
AM WOD 6:45
5 x 1 @ 205 lbs
2
Marshall
Mortley
AM WOD 6:45
5 x 1 @ 205 lbs
2
Mauricio
Somarribas
AM WOD 6:45
5 x 1 @ 205 lbs
3
Ryan
Katona
PM WOD 4:45
5 x 1 @ 200 lbs
155/165/175/185/200
4
Casey
Link
AM WOD 11:30
5 x 1 @ 195 lbs
155,165,175,185,195
5
Sean
Chinana
AM WOD 6:45
5 x 1 @ 185 lbs
5
Zach
Smith'
AM WOD 5:30
5 x 1 @ 185 lbs
135, 135, 145, 170, 185
6
joe
wiseman
AM WOD 5:30
5 x 1 @ 175 lbs
95, 135, 155, 175, 175
7
Sage
Hill
AM WOD 5:30
5 x 1 @ 160 lbs
8
Jayce
Mawson
AM WOD 6:45
5 x 1 @ 155 lbs
9
Private
PM WOD 4:45
5 x 1 @ 135 lbs
10
Private
AM WOD 5:30
5 x 1 @ 125 lbs
11
Joseph
Ulibarri
AM WOD 5:30
5 x 1 @ 120 lbs
80,90,100,110,120
12
Jason
McDermott
AM WOD 6:45
5 x 1 @ 110 lbs
13
Colton
Deeter
PM WOD 4:45
1 x 1 @ 225 lbs
13
Michael
Walsh
PM WOD 4:45
1 x 1 @ 225 lbs
Female Clients
1
Amity
Livingston
AM WOD 11:30
5 x 1 @ 175 lbs
145 155 165 175 175
2
Samantha
Jaramillo
AM WOD 11:30
5 x 1 @ 140 lbs
115 125 130 135
3
Crystal
Himeur
AM WOD 11:30
5 x 1 @ 135 lbs
3
Liz
Russo
AM WOD 11:30
5 x 1 @ 135 lbs
Last set 3PC-+1HC
3
Robin
Rosenquist
PM WOD 4:45
5 x 1 @ 135 lbs
4
Johanna
Hayden
PM WOD 6:00
5 x 1 @ 125 lbs
5
Lily
Johnson
PM WOD 3:30
5 x 1 @ 115 lbs
75,85,95,105,115
5
Natasha
Bates
PM WOD 6:00
5 x 1 @ 115 lbs
75,85,95,105,115
6
Kelsey
Vigil
AM WOD 5:30
5 x 1 @ 105 lbs
6
Natalie
surran
AM WOD 5:30
5 x 1 @ 105 lbs
7
Amanda
Mortley
AM WOD 5:30
5 x 1 @ 95 lbs
Should of gone heavier
7
Melissa
Martinez
AM WOD 11:30
5 x 1 @ 95 lbs
1x90 1x85 1x75 1x65
8
Sara
Fellows
AM WOD 5:30
5 x 1 @ 90 lbs
9
Jann
Kindel
AM WOD 6:45
5 x 1 @ 80 lbs
9
Kristina
Metge
AM WOD 5:30
5 x 1 @ 80 lbs
55, 65, 65, 70, 80
10
KRISTIAN
FAZIO
AM WOD 5:30
5 x 1 @ 55 lbs
Built up
11
Nydia
Maldonado ...
AM WOD 11:30
5 x 1 @ 50 lbs
12
Betsy
Hyde
AM WOD 5:30
5 x 1 @ 45 lbs
13
Abby
Bassie
AM WOD 11:30
1 x 1 @ 105 lbs
13
Sarah
Lujan
PM WOD 6:00
1 x 1 @ 90 lbs
70lb, 75lb, 80lb, 85lb, then 90lb
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