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Components
Back Squat
Back Squat
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
Wednesday, October 21th - 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):
30 (15/15)
Workout
Wednesday, October 21th
warm up
2 Rounds:
10 Cal Bike/ Row
20x Band Pull Aparts
30' Banded Side Step R/L
Strength
Back Squat (5x8)
A) Back Squat (0:00-10:00)
8 reps Every 2mins x 5 sets
*Note, 3 sec pause on 1st & 8th rep
Building each set to a tough set of 8 by the last set.
-1min rest- (10:00-11:00)
Back Squat (2x8-12)
B) Back Squat Drop Set (11:00-16:00)
Every 2:30 x 2 sets
8-12 reps @ 85% of A
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 13:
25 Cal Row or Bike
30x Deadlift 115/75
20 Cal Row or Bike
20x Hang Power Clean 115/75
15 Cal Row or Bike
10x S2OH 115/75
Accessory work
2 sets
90 sec Jumping Lunges (R)
-30 sec rest-
90 sec Jumping Lunges (L)
-30 sec rest-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 21, 2020
Male Clients
1
Jonathan
Longdon
PM WOD 6:00
5 x 8 @ 235 lbs
2
Matthew
Akers
PM WOD 6:00
5 x 8 @ 205 lbs
3
Christian
Gomez
PM WOD 4:45
5 x 8 @ 200 lbs
Building
4
Jayce
Mawson
AM WOD 6:45
5 x 8 @ 185 lbs
4
Mark
Fuentes
PM WOD 4:45
5 x 8 @ 185 lbs
failed 205
4
Zach
Smith'
AM WOD 5:30
5 x 8 @ 185 lbs
145, 155, 165, 175, 185
5
Tim
Warner
PM WOD 3:30
5 x 8 @ 175 lbs
6
Private
AM WOD 5:30
5 x 8 @ 165 lbs
7
Joseph
Ulibarri
AM WOD 5:30
5 x 8 @ 150 lbs
No pause last set
7
Joseph
Ulibarri
AM WOD 5:30
5 x 8 @ 150 lbs
No pause last set
8
Tom
Neale
AM WOD 6:45
5 x 8 @ 145 lbs
9
Jason
McDermott
AM WOD 6:45
5 x 8 @ 130 lbs
10
Jon
Bender
PM WOD 4:45
1 x 8 @ 235 lbs
195; 215x2; 225; 235
10
marcus
ardiel
AM WOD 6:45
1 x 8 @ 205 lbs
Building to the 205
10
marcus
ardiel
AM WOD 6:45
1 x 8 @ 205 lbs
Building to the 205
Female Clients
1
Amity
Livingston
AM WOD 11:30
5 x 8 @ 195 lbs
155 165 175 185 195
2
Danielle
Walker
PM WOD 3:30
5 x 8 @ 145 lbs
3
Lily
Johnson
PM WOD 4:45
5 x 8 @ 140 lbs
105,115,125,135,140
4
Jann
Kindel
AM WOD 6:45
5 x 8 @ 115 lbs
4
Kelsey
Vigil
AM WOD 5:30
5 x 8 @ 115 lbs
4
Melissa
Martinez
PM WOD 3:30
5 x 8 @ 115 lbs
x65 x75 x85 x95
5
Sara
Fellows
AM WOD 5:30
5 x 8 @ 105 lbs
6
KRISTIAN
FAZIO
AM WOD 5:30
5 x 8 @ 90 lbs
7
Amanda
Mortley
AM WOD 5:30
5 x 8 @ 85 lbs
Last one 85lb
8
Kristina
Metge
AM WOD 5:30
5 x 8 @ 80 lbs
55, 65, 70, 75, 80
9
Betsy
Hyde
AM WOD 5:30
5 x 8 @ 75 lbs
9
Gloria
Cazarez
PM WOD 3:30
5 x 8 @ 75 lbs
Maximum of 75lbs.
10
Nydia
Maldonado ...
AM WOD 6:45
5 x 8 @ 60 lbs
11
Abby
Bassie
PM WOD 6:00
1 x 8 @ 110 lbs
11
Sarah
Lujan
PM WOD 6:00
1 x 8 @ 100 lbs
80,85,90,95,100
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