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Components
Overhead Squat
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):
24 (12/12)
Workout
Monday
Strength
Overhead Squat (15RM)
Overhead Squat
CROSSFIT OVERHEAD SQUAT CHALLENGE!
Goal= Bodyweight for 15 reps.
Take 12 Mins to find a 15RM or try your best to complete the challenge if able too.
Metcon (Time)
For TIme:
Row 500m/400m
25 HPC 135/95 or 115/75
Row 500/400m
25 S2OH
Row 500/ 400m
25 BSQ
Accessory work
7 min TIme Cap
10-9-8-7-6-5-4-3-2-1
Double KB situp 2x 18s/ 2x10
Reverse Situps
*try to not put KBs down the whole time
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 07, 2022
Male Clients
1
Michael
Keller
AM WOD 11:30
1 x 15 @ 175 lbs
2
Stephen
Johnston
PM WOD 6:00
1 x 15 @ 165 lbs
11 hahaha
3
Eric
Glarborg
PM WOD 4:45
1 x 15 @ 155 lbs
Failed on the bottom of the 11th rep.
4
Zach
Smith’
AM WOD 5:30
1 x 15 @ 140 lbs
90% of bodyweight
5
John
Jennings
AM WOD 11:30
1 x 15 @ 135 lbs
5
Luke
Hankner
PM WOD 6:00
1 x 15 @ 135 lbs
6
Jason
Hoy
WOD: 6:30 AM
1 x 15 @ 115 lbs
7
Ed
Furnari
AM WOD 5:30
1 x 15 @ 95 lbs
7
Joseph
Ulibarri
AM WOD 5:30
1 x 15 @ 95 lbs
Last 3 probably were terrible
8
Thomas
Gaffney
AM WOD 5:30
1 x 15 @ 85 lbs
9
Juan
Pedro Mend ...
PM WOD 6:00
1 x 15 @ 75 lbs
10
Michael
Simpson
PM WOD 4:45
1 x 15 @ 0 lbs
Left shoulder is goofed
Female Clients
1
Savanna
Yaegle
PM WOD 4:45
1 x 15 @ 135 lbs
2
Crystal
Himeur
PM WOD 4:45
1 x 15 @ 115 lbs
2
Kelsey
Vigil
AM WOD 5:30
1 x 15 @ 115 lbs
SHAKING
3
Liz
Russo
PM WOD 3:30
1 x 15 @ 85 lbs
3
Monique
M
PM WOD 6:00
1 x 15 @ 85 lbs
3
Sarah
Lujan
PM WOD 6:00
1 x 15 @ 85 lbs
Felt decent
4
Rachel
Furnari
AM WOD 5:30
1 x 15 @ 75 lbs
4
Sara
Millspaugh
PM WOD 6:00
1 x 15 @ 75 lbs
5
Courtney
Smith
PM WOD 4:45
1 x 15 @ 65 lbs
5
Kristina
Metge
AM WOD 5:30
1 x 15 @ 65 lbs
6
Melissa
Martinez
PM WOD 3:30
1 x 15 @ 45 lbs
7
Valerie
Warner
AM WOD 5:30
1 x 15 @ 40 lbs
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