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Components
Back Squat
Metcon
Metcon
Settings
Location
(All)
Bear Canyon CrossFit
Program
BCCF Barbell Club
Body Sculpting
Burn - Aerobic Capacity
Childcare
CrossFit for College Students
CrossFit Kids
Legends
Mobility
Nicole's Private coaching
Onboarding
Open Gym
Private Coaching
Pump - Strength
Savage Saturdays
Strongman Sunday
SWEAT
Travel WOD
WOD
Date
Workout
Wednesday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:30
AM WOD 11:30
PM WOD 3:30
PM WOD 4:30
PM WOD 5:30
PM WOD 6:30
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
12 (7/5)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (5x3)
5×3 @ 90%
E:90
Scale Accordingly
Metcon
Metcon (5 Rounds for time)
Every 4:00 for 20:00
Run 200m
25 Wallballs 20/14lbs
20 Push Ups
*More Options:
Less Wallballs or Push Ups if you’re not allotted any rest before starting the next round
Score is time each round
This is meant to be a sprint
Extra Credit
Metcon (Time)
Accumulate 7 Minutes in a Plank (any position – side or front)
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, July 31, 2019
Male Clients
1
Mike
Lawlor
PM WOD 5:30
5 x 3 @ 295 lbs
2
marcus
ardiel
AM WOD 6:30
5 x 3 @ 255 lbs
2
Pete
Bosler
AM WOD 11:30
5 x 3 @ 255 lbs
3
Private
PM WOD 5:30
5 x 3 @ 185 lbs
4
Sean
Hulsey
AM WOD 5:30
5 x 3 @ 145 lbs
About AHAP. Struggled last two sets.
5
Jason
Hoy
AM WOD 6:30
5 x 3 @ 135 lbs
Left groin sore
6
Eric
Glarborg
PM WOD 4:30
4 x 3 @ 305 lbs
Female Clients
1
Shanda
Diantonio
PM WOD 3:30
5 x 3 @ 285 lbs
2
Carly
Newlands
AM WOD 5:30
5 x 3 @ 270 lbs
3
Samantha
Jaramillo
PM WOD 3:30
5 x 3 @ 171 lbs
4
Delise
Hoy
AM WOD 6:30
5 x 3 @ 135 lbs
5
Andie
Pine
PM WOD 3:30
5 x 3 @ 95 lbs
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