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Components
Back Squat
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
Monday - Bear Canyon CrossFit
Class
(All)
AM WOD 5:30
WOD: 6:30 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):
13 (8/5)
Workout
Monday
Strength
Back Squat (1RM)
take 15 Mins to build to a 1RM
Metcon (AMRAP - Rounds and Reps)
3 Rds
4 Min AMRAPS
3 Pwr Snatch 115/75
6 OHS
9 Box Jump Overs 24/20
rest 1 Min between rounds
*Start Over Each round, keep track of rounds and total reps
Accessory work
5 Sets of Max Distance HSW
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Monday, December 27, 2021
Male Clients
1
John
Jennings
PM WOD 4:45
1 x 1 @ 425 lbs
2
Michael
Simpson
PM WOD 4:45
1 x 1 @ 375 lbs
3
Stephen
Johnston
PM WOD 4:45
1 x 1 @ 370 lbs
4
Eric
Glarborg
AM WOD 11:30
1 x 1 @ 365 lbs
5
Jonathan
Longdon
PM WOD 3:30
1 x 1 @ 345 lbs
Felt good. Didn’t go higher
6
Jason
Hoy
WOD: 6:30 AM
1 x 1 @ 275 lbs
7
Michael
Keller
AM WOD 5:30
1 x 1 @ 255 lbs
8
Joseph
Ulibarri
AM WOD 5:30
1 x 1 @ 220 lbs
Need to work on booty dip.
Female Clients
1
Lily
Johnson
PM WOD 3:30
1 x 1 @ 245 lbs
2
Alicia
Ciccone
AM WOD 5:30
1 x 1 @ 200 lbs
3
Sarah
Lujan
PM WOD 6:00
1 x 1 @ 175 lbs
4
KRISTIAN
FAZIO
AM WOD 5:30
1 x 1 @ 160 lbs
5
Minta
Keller
AM WOD 11:30
6 x 5 @ 75 lbs
3 sec deficit on last rep
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