Bear Canyon CrossFit – WODPower Snatch (10:00 EMOM min 1-3: 3 Reps @ 60-65% min 4-6: 2 Reps @ 65-70% min 7-8: 2 Reps @ 70-75% min 9-10: 1 Rep @ 80% *all meant to be singles, focus is good set-up and speed through the middle )Isabel (Time)For...
Bear Canyon CrossFit – WODMurph (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 Afghanistan June...
Bear Canyon CrossFit – Savage SaturdaysMy Buddy and Me (AMRAP – Rounds and Reps)With a partner: 30:00 AMRAP 1000 m row 80 ab mat sit ups w/ med ball 60 clean and jerks 115/85 40 box jump overs 24/20 20 SA devils press 50/35 150 double unders230 single...
Bear Canyon CrossFit – SWEATSweat Friday (No Measure)Lets Train… warmup: 40-20-10 Jumping Jacks Slam Ball Air Squats with Slam BAll Slam Ball Lunge right Lunge left Sit up with Sam Ball Russian Twist with Slam Ball How far can you go…… in 35...
Bear Canyon CrossFit – WODPower Snatch (Every 2:00 minutes, 6 Sets Power Snatch + Snatch Balance Rest 20 seconds Squat Snatch **Start at 60% of Power Snatch, building to 75-80%**)”Bit By A Dead Bee v2″ (AMRAP – Rounds and Reps)12:00...
