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Components
Strict Press
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 - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:30
AM WOD 11:30
PM WOD 3:30
PM WOD 4:30
PM WOD 5:30
PM WOD 6:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
9 (5/4)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Strict Press (5x8)
E2M
3 Sec Negatives
Metcon
Metcon (No Measure)
24 Minute EMOM:
1. 50 double unders
2. 15 PVC Ab Mat sit-ups
3. 16 Alt front rack lunges (135/95)
4. 20 hand release push-ups
*40 second cap per movement
**go unbroken on everything
Extra Credit
Metcon (Calories)
30:30
Bike or Row
15 Rounds
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, November 06, 2019
Male Clients
1
Sean
Chinana
AM WOD 11:30
5 x 8 @ 95 lbs
2
Adam
Jones
PM WOD 6:30
5 x 8 @ 75 lbs
2
Jason
Hoy
AM WOD 6:30
5 x 8 @ 75 lbs
2
Private
PM WOD 5:30
5 x 8 @ 75 lbs
3
Sean
Hulsey
PM WOD 3:30
5 x 8 @ 65 lbs
Stuggled last 1.5 sets
Female Clients
1
Shanda
Diantonio
PM WOD 4:30
5 x 8 @ 75 lbs
2
Cassy
Lovato 🕊
PM WOD 3:30
5 x 8 @ 55 lbs
3
Ariella
Joswick
PM WOD 3:30
5 x 8 @ 35 lbs
4
Private
PM WOD 3:30
2 x 8 @ 55 lbs
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