Saturday, October 24th

Bear Canyon CrossFit – WODView Public WhiteboardWarm-up2 Rounds 30 Single Under 10 Empty Bar Hang Cluster 10 Kip Swings 10 Up DownMetcon (Time)3 Rounds for time: 100 Dubz (each) 80 Thrusters 75/55 60 Pull Ups 40 Single Arm Devil Press 50/35 Split However 45...

Sweat Friday

AnnouncementsHappy Birthday to Christian G.!Bear Canyon CrossFit – SWEATView Public Whiteboardwarm upWarm-up (No Measure)Warm Up: 40-20-10 1.Jumping Jacks 2. Air Squats 3.High Knees 4. Burpees 5. Side Jumps 6. Jumping Squats 7. Dolphin Pushups 8. Regular...

Friday, October 23th

AnnouncementsHappy Birthday to Christian G.!Bear Canyon CrossFit – WODView Public WhiteboardWarm-up2 Rounds: 10 Cal Bike/ Row 5x Barbell RDL 5x Barbell Hang Muscle Clean 5x Barbell Front Squat 5x Barbell Shoulder PressStrengthPush Jerk (5×6)A) Push Jerk or...

Leg Lab II

Bear Canyon CrossFit – SWEATView Public WhiteboardWarm-upWarm-up (No Measure)Lower Body activation: 2:00 Roller/2:00 TherabandApplied StrengthMetcon (No Measure)SQWATS 5X5 Box Squats SS into 5×5 Full Squat Every 2:30Applied StrengthMetcon (No Measure)3...

Thursday, October 22th

Bear Canyon CrossFit – WODView Public WhiteboardWarm-up2min Row -into- 2 sets 10 Scap Pull Ups 10 Kip Swings 5 Burpees 20 sec Hollow HoldMetconMetcon (AMRAP – Rounds and Reps)17min AMRAP 400m Row or 20/15 Cal Bike 10 Hand Release Push Ups...