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Components
Back Squat
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Childcare
CrossFit for College Students
CrossFit Kids
Legends
Mobility
Nicole's Private coaching
Onboarding
Open Gym
Personal Training
Private Coaching
Savage Saturdays
Strongman Sunday
SWEAT
WOD
Date
Workout
Monday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
WOD: 6:30 AM
AM WOD 11:30
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):
13 (8/5)
Workout
Monday
Strength
Back Squat (1RM)
take 15 Mins to build to a 1RM
Metcon (AMRAP - Rounds and Reps)
3 Rds
4 Min AMRAPS
3 Pwr Snatch 115/75
6 OHS
9 Box Jump Overs 24/20
rest 1 Min between rounds
*Start Over Each round, keep track of rounds and total reps
Accessory work
5 Sets of Max Distance HSW
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 27, 2021
Male Clients
1
John
Jennings
PM WOD 4:45
1 x 1 @ 425 lbs
2
Michael
Simpson
PM WOD 4:45
1 x 1 @ 375 lbs
3
Stephen
Johnston
PM WOD 4:45
1 x 1 @ 370 lbs
4
Eric
Glarborg
AM WOD 11:30
1 x 1 @ 365 lbs
5
Jonathan
Longdon
PM WOD 3:30
1 x 1 @ 345 lbs
Felt good. Didn’t go higher
6
Jason
Hoy
WOD: 6:30 AM
1 x 1 @ 275 lbs
7
Michael
Keller
AM WOD 5:30
1 x 1 @ 255 lbs
8
Joseph
Ulibarri
AM WOD 5:30
1 x 1 @ 220 lbs
Need to work on booty dip.
Female Clients
1
Lily
Johnson
PM WOD 3:30
1 x 1 @ 245 lbs
2
Alicia
Ciccone
AM WOD 5:30
1 x 1 @ 200 lbs
3
Sarah
Lujan
PM WOD 6:00
1 x 1 @ 175 lbs
4
KRISTIAN
FAZIO
AM WOD 5:30
1 x 1 @ 160 lbs
5
Minta
Keller
AM WOD 11:30
6 x 5 @ 75 lbs
3 sec deficit on last rep
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