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Bear Canyon CrossFit – WOD

View Public Whiteboard


Trainers Choice (No Measure)

2 sets

250m Row

12 Lunges in Place

10 Push Ups

30 sec Plank Hold


Metcon (AMRAP – Reps)

Burpee Endurance

20 minute EMOM

Plank Plate March

Kick Ups

Ground to Overhead with Plate

Plate Jumps

Reminder, all four movements will be done in one minute with the reps that they determined through the 10 seconds.
Grab a bumper plate, preferably 25# for guys and 15-10# for women. Have them grab their white board and right down the movements below. They will perform 10 seconds of max reps of each movement. Make sure they count their reps so they can write it down. Give them about 45 seconds between each movement so they can write it down and you can explain the next movement.

Plank Plate March: Athlete will be in a straight arm plank position, with the plate between their hands. Then they will put one hand on top of the plate at a time (right hand up, left hand up, right hand down, left hand down).

Kick Ups: Athlete will start with in the plank position with their hands on the plate. Jump both feet up at the same time as close to the hands as possible and then kick them back into the plank position.

Ground to Overhead with Plate: Plate goes from the ground to overhead in one fluid motion (this will mimic the standing up out of a burpee).

Plate Jumps: Two feet on, two feet off (each jump onto the plate is one rep).

In this EMOM we will be working on movement patterns and efficiency by breaking down the burpee into four movements (as seen above). The reps they have identified through the 10 seconds of max reps, will what they will be completing during the EMOM. (ex..if they get 10 plate jumps during their max set, they will be doing 10 reps as part of their EMOM). They will complete all reps of each movement in one minute of the EMOM (ex…if they get 20 plank marches, 15 kick ups, 10 ground to overhead, and 20 plate jumps, they will get all of said reps done in one minute of the EMOM).

The goal will be to finish within 40-45 seconds consistently


Metcon (No Measure)

Core Work (NOT OPTIONAL) This is part of the class program

Tabata 20/10

20 seconds of Flutter Kicks

10 seconds of Tuck Ups

x 8 sets (4mins)

no rest

Extra Credit

Metcon (No Measure)



Get Flexy