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Components
Metcon
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
Thursday - 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):
8 (4/4)
Workout
Thursday
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (No Measure)
Every 2:00, for 10 rounds, complete:
30 DU
5 Strict CTB
3 TNG squat clean 155/105
*target work time <1:10
*target work time does not mean you HAVE to stop working at 1:10; continue to get all of the work done under the 2:00 window; <1:10 is a goal/target to work toward proficiency and capacity for these movements/rep scheme
*scale reps if it is not possible/sustainable to complete all work within 2:00
*scale for 30 DU is 50 SU
*scale for strict CTB is strict pull-up or ring row only (no kipping for any scaling option)
Metcon
Metcon (Time)
1-10
HSPU
Deadlift 225/155
8min TC
*scale for HSPU is pike press on floor
Extra Credit
Metcon (Calories)
1:00 on, 1:00 off
Death by Ski Erg Calories
Men Start at 12
Women Start at 8
Add 2 Calories each round until failure
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Thursday, November 21, 2019
Male Clients
1
marcus
ardiel
AM WOD 5:30
7:34
2
Bob
Rausch
AM WOD 6:30
8:00
Got to 10 DB sitting presses and 9 115# DLs.
2
Jason
Hoy
AM WOD 6:30
8:00
Finished 8
2
Michael
Salcido
PM WOD 4:30
8:00
2 abmat 9 hspu and 4 dl
Female Clients
1
Christian
Schramm
PM WOD 4:30
6:25
2
Jann
Kindel
AM WOD 5:30
6:39
85
3
Amanda
Garcia
PM WOD 4:30
8:00
Finished 6 HSPU on the round of 8
3
Private
PM WOD 3:30
8:00
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