Athlete of the Month:  Devon Hyde

Athlete of the Month: Devon Hyde

How I was introduced to CrossFit:  KODA Crossfit in Oklahoma City, great box. If you are ever in OKC,  drop in. If I never had to do this one exercise ever again, It would be awesome: Thrusters If I had to makeup my own WOD, it would be: Back squats, KB...

SWEAT FRIDAY

AnnouncementsHappy Birthday to Nikki B.!Bear Canyon CrossFit – SWEATView Public WhiteboardWarm-upWarm-up (No Measure)40-20-10 1.Jumping Jacks 2.DB Curls 3.Speed Skaters 4.DB Flies 5.Side Jumps 6.DB Press 7.Burpees 8..DB Thrusters 9.DB PUsh Ups 10.DB Sit ups 11....

Friday, October 30th

AnnouncementsHappy Birthday to Nikki B.!Bear Canyon CrossFit – WODView Public WhiteboardWarm-up2 Rounds: 10 Cal Bike/ Row 5x Barbell RDL 5x Barbell Hang Muscle Clean 5x Barbell Push PressStrengthPower CleanA) Clean Complex (0:00-10:00) 1 Power Clean + 2 Hang...

End of Squatober

AnnouncementsHappy Birthday to Elsy F. and Tiffany L.!Bear Canyon CrossFit – SWEATView Public WhiteboardWarm-upWarm-up (No Measure)Glute Activation 3:00 roll out Theraband 3:00Applied StrengthMetcon (No Measure)Squats Box Squats 5×5 into Back Squats...

Thursday, October 29th

AnnouncementsHappy Birthday to Elsy F. and Tiffany L.!Bear Canyon CrossFit – WODView Public WhiteboardWarm-up2 Rounds 12 Cal Bike/Row 15 Air Squats 10 Kip Swings 5 Burpees 30 sec Plank HoldMetconMetcon (4 Rounds for reps)EMOM x 20 1: 15 Goblet Squats @ 55/35 2:...