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Components
Back Squat
Back Squat
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Body Sculpting
Burn - Aerobic Capacity
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Nicole's Private coaching
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Open Gym
Private Coaching
Pump - Strength
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
WOD
Date
Workout
Monday March 8th - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
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):
31 (16/15)
Workout
Monday March 8th
Strength
A: Back Squat (5 reps E2MOM x 5 sets)
Build to 5RM, try to increase 5-10# last week. (dont crush it by 20+ lbs... yet)
B: Back Squat (20 reps at 60% of A)
Metcon (AMRAP - Rounds and Reps)
10 Min AMRAP:
3-6-9-12-15…
Power Clean and Jerks and Pullups (135/95)
* quick singles on the pc&jerk will help maintain that grip strength in the later rounds of pullups.
Accessory work
3 x 8-10 Bulgarian Split Squats
-into-
30 Banded Glute bridges
30 Clam Shell left and Right
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, March 08, 2021
Male Clients
1
Mark
Smith
AM WOD 5:30
1 x 5 @ 365 lbs
Sore
2
Michael
Simpson
PM WOD 4:45
1 x 5 @ 305 lbs
225, 245, 265, 285, 305
3
Jonathan
Longdon
PM WOD 3:30
1 x 5 @ 295 lbs
From 205
4
Colton
Deeter
PM WOD 6:00
1 x 5 @ 285 lbs
4
Michael
Walsh
PM WOD 6:00
1 x 5 @ 285 lbs
5
Mauricio
Somarribas
AM WOD 5:30
5 x 5 @ 275 lbs
185 205 225 245 275
5
Eric
Glarborg
AM WOD 5:30
1 x 5 @ 275 lbs
6
marcus
ardiel
AM WOD 6:45
1 x 5 @ 255 lbs
7
Marshall
Mortley
AM WOD 5:30
5 x 5 @ 240 lbs
135, 185, 215, 235, 240
8
Christian
Gomez
PM WOD 3:30
1 x 5 @ 235 lbs
155,155,185,225,235
8
Zach
Smith'
AM WOD 5:30
1 x 5 @ 235 lbs
Up from 155
9
Garrick
Gonzalez
PM WOD 4:45
1 x 5 @ 215 lbs
Last set
9
Tim
Warner
PM WOD 4:45
1 x 5 @ 215 lbs
10
Joseph
Ulibarri
AM WOD 5:30
1 x 5 @ 190 lbs
Tried 200
11
Ed
Furnari
AM WOD 5:30
1 x 5 @ 170 lbs
Last set 170
12
Fernando
Monreal
AM WOD 11:30
1 x 5 @ 155 lbs
Female Clients
1
Carly
Newlands
AM WOD 11:30
1 x 5 @ 255 lbs
215,225,235,245,255
2
Crystal
Himeur
PM WOD 6:00
1 x 5 @ 200 lbs
Built from 145
3
Lily
Johnson
AM WOD 11:30
1 x 5 @ 180 lbs
4
Danielle
Knust
AM WOD 5:30
1 x 5 @ 155 lbs
5
Kelsey
Vigil
AM WOD 5:30
5 x 5 @ 150 lbs
6
Tessa
Rogers
PM WOD 3:30
1 x 5 @ 145 lbs
7
Rachel
Furnari
AM WOD 6:45
1 x 5 @ 140 lbs
8
Liz
Russo
PM WOD 3:30
5 x 5 @ 135 lbs
Last set did 3 @145
8
Alicia
Ciccone
AM WOD 5:30
1 x 5 @ 135 lbs
8
Elizabeth
Gomez
PM WOD 6:00
1 x 5 @ 135 lbs
95, 105, 115, 125, 135lbs
8
Natalie
Dalton
AM WOD 5:30
1 x 5 @ 135 lbs
8
Robin
Molina
PM WOD 4:45
1 x 5 @ 135 lbs
9
Jann
Kindel
AM WOD 6:45
1 x 5 @ 110 lbs
9
Sarah
Lujan
PM WOD 6:00
1 x 5 @ 110 lbs
90,95,100,105,110
10
Sara
Fellows
AM WOD 5:30
1 x 5 @ 95 lbs
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