Tuesday

Bear Canyon CrossFit – WODView Public WhiteboardHang Power CleanE2MOM for 12 minutes 3 RepsMetcon (AMRAP – Rounds and Reps)10:00 AMRAP 15 GHD Sit-Ups, 20 Abmat Sit-Ups, 15 Weighted Sit-Ups 10 Hang Power Cleans 115/80# 15/12 Cal Row Goal: ~6 Rounds RX+...

Memorial Monday

Bear Canyon CrossFit – WODView Public WhiteboardMurph (Time)For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in...

Savage Saturday

Bear Canyon CrossFit – Savage SaturdaysView Public WhiteboardMetcon (AMRAP – Rounds and Reps)30:00 AMRAP, w/Partner 50 Cal Row 40 Toe to Bar 30 Burpee Box Jump Overs 30/24 *Partition between partners in the best way you can

Happy Friday

Bear Canyon CrossFit – SWEATView Public WhiteboardWarm-upWarm-up (No Measure)40-20-10 Rowing Core workWorkout #1Metcon (No Measure)5 Rounds for Reps: 800 Meter Run 30 Kettle Bell Swings 53/35 Max Unbroken Bench Press 135/95 50-40-30-20-10 GHD or Regular...

TGIF

Bear Canyon CrossFit – WODView Public WhiteboardBack SquatTake 12:00 to find an 8RM EM2M x 6Metcon (Time)5 Rounds for Time 3 Wall Walks 6 Hang Power Cleans 135/95 9 Push Jerks 9:00-12:00 Time Cap 15:00 RX+ 5 Rounds for Time 50ft Handstand Walk 6 Hang Power...