Show Workout in Full Screen
Auto Scroll Page
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
Tuesday, October 27th - 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):
24 (13/11)
Workout
Tuesday, October 27th
Warm-up
2 Rounds:
10 Cal Bike/ Row
20x Band Pull Aparts
30' Banded Side Step R/L
Strength
Back Squat (5x4)
A) Back Squat (0:00-10:00)
4 reps Every 2mins x 5 sets
*Note, 3 sec pause on 2nd & 4th rep.
building each set to a tough set of 4 by the last set.
-1min rest- (10:00-11:00)
Back Squat
B) Back Squat Drop Set (11:00-18:30)
Every 2mins x 3 sets
8-10 reps @ 50% of A
Metcon
Metcon (Time)
21,15,9 reps of:
Deadlifts 135/95
Overhead Squat 135/95
*Note: Only use 1 bar, even if the deadlifts are "Light", they should be more like the aerobic part of the WOD.
Stimulus: "Fran" esque, this should burn!
Time Cap: 10 minutes.
Accessory work
2 sets
90 sec Alt. Jumping Lunges
-45 sec rest-
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, October 27, 2020
Male Clients
1
Andy
Relford
PM WOD 4:45
5 x 4 @ 255 lbs
2
marcus
ardiel
AM WOD 6:45
5 x 4 @ 245 lbs
3
Christian
Gomez
PM WOD 3:30
5 x 4 @ 235 lbs
4
Mauricio
Somarribas
AM WOD 6:45
5 x 4 @ 225 lbs
5
Brandon
Ashcraft
PM WOD 3:30
5 x 4 @ 205 lbs
5
Jayce
Mawson
AM WOD 6:45
5 x 4 @ 205 lbs
5
Tim
Warner
PM WOD 3:30
5 x 4 @ 205 lbs
5
Zach
Smith'
AM WOD 5:30
5 x 4 @ 205 lbs
155, 175, 185, 195, 205
6
Adam
Gross
PM WOD 4:45
5 x 4 @ 185 lbs
7
Tom
Neale
AM WOD 6:45
5 x 4 @ 165 lbs
8
Jason
McDermott
AM WOD 6:45
5 x 4 @ 140 lbs
9
Jason
Barnes
PM WOD 6:00
1 x 4 @ 195 lbs
4@185
9
Ryan
Katona
PM WOD 4:45
1 x 4 @ 205 lbs
135/155/175/185/205
Female Clients
1
Amity
Livingston
PM WOD 6:00
5 x 4 @ 225 lbs
175 195 215 225 225
2
Crystal
Himeur
AM WOD 11:30
5 x 4 @ 195 lbs
First round at 175
3
Lily
Johnson
PM WOD 3:30
5 x 4 @ 180 lbs
115,125,140,160,180
4
Samantha
Jaramillo
AM WOD 11:30
5 x 4 @ 160 lbs
5
Danielle
Walker
PM WOD 3:30
5 x 4 @ 155 lbs
6
Melissa
Martinez
AM WOD 11:30
5 x 4 @ 150 lbs
125 135 145 145
7
Liz
Russo
PM WOD 3:30
5 x 4 @ 135 lbs
8
Jann
Kindel
AM WOD 6:45
5 x 4 @ 120 lbs
Built to 115 120 last set
8
Robin
Molina
PM WOD 3:30
5 x 4 @ 120 lbs
9
Betsy
Hyde
AM WOD 11:30
5 x 4 @ 85 lbs
10
Amber
McLendon
PM WOD 4:45
1 x 4 @ 145 lbs
95, 105, 125, 135, 145
Loading...
Powered By Wodify