“SEEDY”

Bear Canyon CrossFit – Savage SaturdaysView Public WhiteboardMetconFor Time (with a Partner) 7 rounds of ‘Cindy’ 2 rounds of ‘DT’ (155/115) 6 rounds of ‘Cindy’ 2 rounds of ‘DT’ 5 rounds of ‘Cindy’ 2...

Warm Up

Bear Canyon CrossFit – SWEATView Public WhiteboardWarm-up (No Measure)40-20-10 1.Air Squats 2.Lunges -right and left 3.Side Lunges 4.Box Step Ups 5.Box Pushups 6.Box Tricep Dips 7. Mountain Climbers’ 8. DownDog to Plank 9. PushUp Side Plank 10. Plank...

TGIF

Bear Canyon CrossFit – WODView Public WhiteboardMetcon (Time)3 Rounds for time of: 9 Squat Cleans, 185/135 9 Push Jerks, 185/135 9 Ring Muscle-ups 3 Rounds for time of: 500m Row 25′ Handstand Walk 5 Rounds for time of: 20 GHD Sit-ups 10 Box Jumps,...

Ass & Abs Day 4B

Bear Canyon CrossFit – Ass & AbsWarm-up2rds :30 each movement High Knee Lying Spine Flex Air Squats PVC Superwoman Pulse Lung + Reach Across Flutter Kick Knee PullsStrengthDeath Set: DB Bulgarian Split Squat 3 Rounds of 8 Heavy + :08 Hold at Parallel 8...

CardiOHHHYAAAAA!

Bear Canyon CrossFit – WODView Public WhiteboardMetcon (Calories)Partner UP! For time: 21-15-9 Cal Row Push-Ups Box Step Ups Then AMRAP 30 P1 – Cals on bike P2- 400m run then switch Score is the total Calories on...