Announcements
Ladies, don’t forget about our Wine, Wod, and Yoga on January 10 at 6:30pm! NO 6:30 class that day
Come join our 6-week nutrition challenge starting January 13!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (Time)
“Forrest Pump” – For Time
Row 45/35 Calories
18 Toes to Bar
18 Strict HSPU
15 Toes to Bar
15 Strict HSPU
12 Toes to Bar
12 Strict HSPU
Row 45/35 Calories
12 Toes to Bar
12 HSPU
15 Toes to Bar
15 HSPU
18 Toes to Bar
18 HSPU
Row 45/35 Calories
No time cap
*More Options
Volume: Reduced rep scheme (15-12-9)
Toes to Bar: reduced reps, hanging knee raises, or sit ups
HSPU:Kipping reduced reps, pike push ups, regular push ups
Challenge yourself even if you split up the HSPU and only get 3-5 before moving to Pike push ups
Extra Credit
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:00 x 2
400m on Assault Runner or Outside
20 American Kettlebell Swings 53/35lbs
Rest 2:30 Between Rounds
Set the tone in your first AMRAP and fight hard in the next to maintain pacing. Simple couplets give you a real opportunity to test your mental game and let your body do what it does.