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Components
Metcon
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Modified CrossFit
Onboarding
Open Gym
Private Coaching
Recovery Room
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
WOD
Date
Workout
Thursday, October 22th - 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):
12 (9/3)
Workout
Thursday, October 22th
Warm-up
2min Row
-into-
2 sets
10 Scap Pull Ups
10 Kip Swings
5 Burpees
20 sec Hollow Hold
Metcon
Metcon (AMRAP - Rounds and Reps)
17min AMRAP
400m Row or 20/15 Cal Bike
10 Hand Release Push Ups
10-12-14-16...
Strict Pull Ups
*Note: Modify strict pull ups to band assisted pull ups or supinated body rows. Let's try to avoid the rings today.
-10min Transition/WOD Brief-
Metcon
Metcon (AMRAP - Rounds and Reps)
15min AMRAP
5-10-15-20-25...
Burpees to a 6" Target
T2B
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, October 22, 2020
Male Clients
1
marcus
ardiel
AM WOD 6:45
6 + 18
2
Jonathan
Longdon
AM WOD 5:30
5 + 9
9vals nto the rounds of 20 pu
3
Jon
Bender
PM WOD 4:45
4 + 418
3
Zach
Smith'
AM WOD 5:30
4 + 418
Row
4
Luke
Hankner
PM WOD 4:45
4 + 49
1 rep short of 5 rounds
5
Michael
Simpson
PM WOD 4:45
3 + 6
With bike
6
Jayce
Mawson
AM WOD 6:45
5 + 36
Banded pu
7
Private
AM WOD 5:30
4 + 0
8
Kevin
Yarritu
PM WOD 6:00
0 + 0
Female Clients
1
Jann
Kindel
AM WOD 6:45
4 + 200
200 cals into 18 round
2
Nydia
Maldonado ...
AM WOD 5:30
4 + 0
10.12.14.16 pulls ups
3
Natasha
Bates
PM WOD 3:30
3 + 21
Banded pull ups
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