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Components
Clean
Hang Power Clean
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
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
Molina
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
Dalton
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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