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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):
18 (6/12)
Workout
Wednesday
Warm-up
Trainers Choice (No Measure)
Weightlifting
Back Squat (10x3)
3 EMOM 10 Min
4 Sec Pause at bottom of squat
HAP
Metcon
Metcon (Time)
3 Rounds
17 Devils Press 50/35s
500m Row
The toughest athlete will get this done fastest. It’s not necessarily a matter of "how fast" but more who is willing to keep moving. It’s so easy to put the dumbbells down and stand around for :30, don’t do it!
Scale Accordingly
Extra Credit
Metcon (Time)
30-20-10
Cal Assault
TTR
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, August 14, 2019
Male Clients
1
marcus
ardiel
AM WOD 6:30
10 x 3 @ 225 lbs
2
Jon
Bender
PM WOD 5:30
10 x 3 @ 215 lbs
2
Private
PM WOD 4:30
10 x 3 @ 215 lbs
3
Sean
Chinana
AM WOD 11:30
10 x 3 @ 205 lbs
4
Eric
Glarborg
AM WOD 11:30
10 x 3 @ 185 lbs
5
Jason
Hoy
AM WOD 6:30
10 x 3 @ 135 lbs
Female Clients
1
Carly
Newlands
AM WOD 6:30
10 x 3 @ 225 lbs
2
Rebekah
Olivas-fit ...
PM WOD 4:30
10 x 3 @ 175 lbs
2
Shanda
Diantonio
PM WOD 4:30
10 x 3 @ 175 lbs
3
Kelli
Watkins
PM WOD 5:30
10 x 3 @ 130 lbs
120, 125, 130x5
4
Amanda
Garcia
PM WOD 4:30
10 x 3 @ 125 lbs
5
Katherin
Marín
PM WOD 5:30
10 x 3 @ 115 lbs
5
Samantha
Jaramillo
AM WOD 11:30
10 x 3 @ 115 lbs
6
Private
PM WOD 4:30
10 x 3 @ 95 lbs
7
Gloria
Lopez
PM WOD 5:30
10 x 3 @ 85 lbs
7
Lauren
Salcido
PM WOD 4:30
10 x 3 @ 85 lbs
8
Ariella
Joswick
AM WOD 6:30
10 x 3 @ 55 lbs
9
Cassy
Lovato 🕊
PM WOD 3:30
3 x 3 @ 125 lbs
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