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Components
Strict Press
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
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WOD
Date
Workout
Tuesday March 16th - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
WOD: 9:30 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):
19 (6/13)
Workout
Tuesday March 16th
Strict Press (10x5)
10 Min Emom x 5 Reps. If you were able to complete the whole 10 minutes at the same weight, increase 2.5-5# (yes we have change plates)
Metcon
Metcon (Time)
21-15-9
Squat Snatch 115/80
Ring Dips
Burpee Over the Bar
* Full squat on the snatches, pick a weight thats light but you shouldnt be able to do 21 UB.
Ring dips- Banded or bench dips (if bench dips double the reps)
Burpees are lateral
Accessory work
3x 12-15 Bent over Supinated Rows
3x20 Reverse Flys
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Tuesday, March 16, 2021
Male Clients
1
Mark
Smith
AM WOD 5:30
10 x 5 @ 155 lbs
2
Zach
Smith'
AM WOD 5:30
10 x 5 @ 110 lbs
Couldn’t get to 5 reps on a few of the final sets
3
Thomas
Gaffney
PM WOD 3:30
10 x 5 @ 105 lbs
Failed on last rep on last 2 sets
4
James
Ciccone
AM WOD 5:30
10 x 5 @ 95 lbs
4
marcus
ardiel
AM WOD 6:45
10 x 5 @ 95 lbs
5
Ed
Furnari
AM WOD 5:30
10 x 5 @ 75 lbs
Female Clients
1
Amity
Livingston
AM WOD 11:30
10 x 5 @ 95 lbs
2
Kelsey
Vigil
AM WOD 5:30
10 x 5 @ 75 lbs
All the way through only three on last set 🤦🏻♀️
3
Danielle
Walker
PM WOD 3:30
10 x 5 @ 65 lbs
3
Liz
Russo
PM WOD 3:30
10 x 5 @ 65 lbs
3
Samantha
Jaramillo
AM WOD 11:30
10 x 5 @ 65 lbs
3
Terra
McDermott
PM WOD 3:30
10 x 5 @ 65 lbs
4
Natalie
Dalton
AM WOD 5:30
10 x 5 @ 55 lbs
Started at 65... first few rounds
5
Jann
Kindel
AM WOD 6:45
10 x 5 @ 50 lbs
6
Kristina
Metge
AM WOD 5:30
10 x 5 @ 45 lbs
7
Alicia
Ciccone
AM WOD 5:30
10 x 5 @ 0 lbs
55, didn’t make it through all sets, did some push presses last f...
7
Rachel
Furnari
AM WOD 6:45
8 x 5 @ 55 lbs
Set 9 at 50# Set 10 at 45#
7
Carly
Newlands
AM WOD 11:30
5 x 5 @ 115 lbs
105-4 rnds, 115-5 rnds, 120- rnd
7
Elizabeth
Gomez
PM WOD 6:00
5 x 5 @ 60 lbs
45,50,55,60,60lbs
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