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Components
Sumo Deadlift
Sumo Deadlift
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, October 7th - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
AM WOD 6:45
AM WOD 11:30
Open Gym 1pm and 2:15pm (Members only)
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 (18/13)
Workout
Wednesday, October 7th
warm up
2 Rounds:
10 Cal Bike/Row
10x RIng Rows
10x KB Sumo Dead Lift
:30 Dead Bug
Strength
Sumo Deadlift (4x6)
Sumo Deadlift
A) Sumo Deadlift (0:00-8:00)
6 reps Every 2mins x 4 sets
Building each set to a tough set of 6.
-Directly into-
Sumo Deadlift (2x10-15)
Sumo Deadlift
B) Sumo Deadlift Drop Set (8:00-11:00)
Every 90 seconds x 2 sets
10-15@ 65% of A
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
40x DU's
20x DB Hang Snatch 50/35
Accessory work
3 sets
12 Crossbody Single Leg KB RDL R/L.
Rest :75 between each set.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Wednesday, October 07, 2020
Male Clients
1
Ryan
Solich
AM WOD 6:45
4 x 6 @ 300 lbs
2
marcus
ardiel
AM WOD 6:45
4 x 6 @ 275 lbs
2
Sean
Chinana
AM WOD 11:30
4 x 6 @ 275 lbs
3
Jayce
Mawson
AM WOD 6:45
4 x 6 @ 270 lbs
3
Jon
Bender
PM WOD 4:45
4 x 6 @ 270 lbs
Ran outta weight
4
Christian
Gomez
PM WOD 4:45
4 x 6 @ 265 lbs
185,205,235,265
5
Thomas
Gaffney
AM WOD 6:45
4 x 6 @ 245 lbs
6
Andy
Relford
PM WOD 4:45
4 x 6 @ 235 lbs
6
Zach
Smith'
AM WOD 5:30
4 x 6 @ 235 lbs
185, 185, 215, 235
7
Mauricio
Somarribas
AM WOD 6:45
4 x 6 @ 225 lbs
7
Ryan
Katona
PM WOD 4:45
4 x 6 @ 225 lbs
165/185/205/225
8
Marshall
Mortley
AM WOD 5:30
4 x 6 @ 185 lbs
9
Private
AM WOD 5:30
4 x 6 @ 165 lbs
9
Tom
Neale
AM WOD 6:45
4 x 6 @ 165 lbs
115, 135, 155, 165
10
Kevin
Yarritu
PM WOD 6:00
4 x 6 @ 0 lbs
10
Eric
Glarborg
PM WOD 3:30
1 x 6 @ 275 lbs
10
Jason
Barnes
PM WOD 6:00
1 x 6 @ 325 lbs
...then hurt myself lol...
10
Michael
Walsh
PM WOD 6:00
1 x 6 @ 305 lbs
Female Clients
1
Samantha
Jaramillo
AM WOD 11:30
4 x 6 @ 220 lbs
175 185 200
2
Danielle
Walker
PM WOD 3:30
4 x 6 @ 205 lbs
3
Crystal
Himeur
AM WOD 11:30
4 x 6 @ 200 lbs
4
Melissa
Martinez
PM WOD 4:45
4 x 6 @ 170 lbs
4x155 4x145 4x135
5
Kelsey
Vigil
AM WOD 5:30
4 x 6 @ 145 lbs
5
Natalie
Dalton
AM WOD 5:30
4 x 6 @ 145 lbs
6
Rachel
Furnari
AM WOD 5:30
4 x 6 @ 135 lbs
Building
7
Sarah
Lujan
PM WOD 6:00
4 x 6 @ 120 lbs
8
KRISTIAN
FAZIO
AM WOD 5:30
4 x 6 @ 115 lbs
Built up to
8
Kristina
Metge
AM WOD 5:30
4 x 6 @ 115 lbs
85, 95, 105, 115
9
Ariella
Joswick
PM WOD 3:30
4 x 6 @ 85 lbs
9
Betsy
Hyde
AM WOD 5:30
4 x 6 @ 85 lbs
10
Nydia
Maldonado ...
AM WOD 6:45
4 x 6 @ 60 lbs
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