Partner Saturday

Bear Canyon CrossFit – WODView Public WhiteboardMetcon (Time)”Operation Overload” For Time (with a Partner) Buy-In: 1,944 meter Row Then, complete ‘Utah’: 100 Wall Ball Shots (20/14 lb, 10/9 ft) 200 Double-Unders Directly into...

Friday Partner Sweat

Bear Canyon CrossFit – SWEATView Public Whiteboardwarm upWarm-up (No Measure)40-20-10 1. ROW 2. KB SWING RUSSIAN 3. ROW 4. KB HIGH PULL 5. ROW 6. KB SQUAT 7. ROW 8. KB SWING AMERICAN 9. ROW 10. KB RUSSIAN TWISTMetcon (AMRAP)Metcon (No Measure)PARTNER...

Friday

Bear Canyon CrossFit – WODView Public WhiteboardStrengthThruster (6×3)E2M build to a 3RM thruster. You may cluster the first rep, or Power Clean then thruster from there. 1st rep is the only one from the ground the other 2 are just regular thrusters.Metcon...

Swol Day Thursday

Bear Canyon CrossFit – WODView Public WhiteboardMetcon (No Measure)10 Min EMOM 1) 12x RDL heavy as possible 2) 20x Calf Raises with Bodyweight rest 2 mins 12 Min EMOM 1) Single Dumbbell Cleavage Cutters x 20 heavy 2) 12x DB arnold Press 3) Banded tricep Push...

Wednesday SWEAT!

Bear Canyon CrossFit – SWEATView Public WhiteboardWarm-upWarm-up (No Measure)40-20-10 1. Row 2.Pike 3. Row 4.Knees 5.Row 6.Pike 7.Row 8.Knees 9. Row 10. PikeWarm-up (No Measure)40-20-10 1. Row 2.Pike 3. Row 4.Knees 5.Row 6.Pike 7.Row 8.Knees 9. Row 10....