Announcements

NightBear before X-MAS comp and X-mas Party Dec 14th!!Register online and help beneift UNM Children’s Hospital!
Closed this Sat the 14th for In-House Christmas Comp!

Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

Weightlifting

Deadlift (6 sets)

Deadlift

2×6@65%

1×5@75%

1×4@85%

2×1@95%

Touch and Go

As the percentages climb closer and closer to your previous 1RM, bracing maintaining a sound bar path will be critical to finishing the last two weeks of this progression. Stay the course.

E2M

Metcon

Metcon (Time)

Fran

21-15-9

Thrusters 95/65lbs

Pull Ups

Rest 5:00

Fran

21-15-9

Thrusters 95/65lbs

Pull Ups

Extra Credit

Metcon (No Measure)

Front Rack Walking Lunges

3×10

Arms up plank shoulder taps

4×15

Increase difficulty by slowing down and/or not leaning over on down hand side as much

Elevated Ring Rows

5×20