Savage Saturday

Bear Canyon CrossFit – Savage SaturdaysView Public WhiteboardMetcon (AMRAP – Rounds and Reps)”Falkel” 30:00 AMRAP 4 Handstand push-ups 4 Box jumps 30/24’’ 1 Rope Climb 15ft or 4 Chest to Bar Pull-ups w/partner alternating rounds. (I go U...

Happy Friday…..

Bear Canyon CrossFit – SWEATView Public WhiteboardWarm-upWorkout #1Metcon (No Measure)Partner Workout…Lets work together. Time cap of 35 minutes… Run 1 mile split as you want. 1600 meters 50 Power Cleans 135/95 50 Pushups 50 Push Press 50 Slam Balls...

TGIF

Bear Canyon CrossFit – WODView Public WhiteboardFront SquatTake 12:00 to Establish 3RM Front Squat from the FloorMetcon (Time)”Animal Kingdom” 90sec AMRAP, 60sec Rest Round 1: 9 Squat Cleans 135/95# 9 Bar Facing Burpees Max Devils Press 50/35# Round...

Ass & Abs Day 8C

Bear Canyon CrossFit – Ass & AbsWarm-up2x 10 Banded Kick-Backs + :05 Hold at Top on last rep -45 Degree Abductor -Donkey Kick 20 Sit Up’sStrength5rds every 3:00 5x Front Squats w/ :03 Pause at Bottom 5x Deficit DL w/ :03 Eccentric *build each...

Thursday

Bear Canyon CrossFit – WODView Public WhiteboardPush PressE2MOM X 4 5 Push Press @ 70%Metcon (AMRAP – Rounds and Reps)”Dollywood” 30:00 AMRAP 20 Weighted Sit-Ups 100ft KB Front Rack Death March 8 Bar Muscle-Ups Rest 1...