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

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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.