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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
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):
16 (9/7)
Workout
Monday
Metcon (Weight)
34:00 Running Clock
E2MOM
Back Squat 10-8-6-4-2 reps
Rest 2 minutes
Strict Press 10-8-6-4-2 reps
Rest 2 minutes
Deadlift 10-8-6-4-2 reps
*Meant to be done working in teams of 2 or 3
Do 10-10-10, then 8-8-8, then 6-6-6 and so on...
*Score is total load. Goal is to start @ 60-65% and increase
35:00
Metcon (Time)
21-15- 9
Push Press 115/85
Front Squat
Cal Bike
Goal: Sub 8 minutes
Cap: 10 minute
RX+ 139/95
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, July 11, 2022
Male Clients
1
Eric
Glarborg
PM WOD 4:45
845 lbs
335 squat 135 press 375 deadlift
1
Michael
Simpson
PM WOD 4:45
845 lbs
335#, 135#, 375#
1
Stephen
Johnston
PM WOD 3:30
845 lbs
295-155-395
2
Tim
Warner
PM WOD 4:45
840 lbs
285 squat 140 press 415 dead
3
Chris
Baldwin
PM WOD 4:45
705 lbs
265/125/315
3
Zach
Smith'
AM WOD 5:30
705 lbs
Squats: 185, 205, 215, 235, 255 Strict press: 95, 105, 115, 120, ...
4
Michael
Keller
AM WOD 5:30
650 lbs
245/105/300
5
Marshall
Mortley
WOD: 6:30 AM
615 lbs
245, 125, 245
6
Fernando
Monreal
AM WOD 11:30
610 lbs
225 bs, 105 sp, 280 dl
Female Clients
1
Savanna
Yaegle
AM WOD 11:30
570 lbs
235,100,235
2
Kelsey
Vigil
AM WOD 5:30
520 lbs
Squat- 190 Strict press - 95 Deadlift - 235
3
Monique
Monsivaiz
AM WOD 5:30
495 lbs
BS 200# Strict press 80# DL 215# Ended with these weights
4
Courtney
Smith
PM WOD 4:45
425 lbs
5
Alexis
Cintron
AM WOD 11:30
395 lbs
6
Sarah
Lujan
PM WOD 4:45
365 lbs
BS 85,95,105,115,135 SP 45,50,55,60,65 DL 105,125,140,155,165
7
Kristina
Metge
AM WOD 5:30
335 lbs
125 squat • #65 sp• #145dl
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