Bear Canyon CrossFit – WODSpeed StrengthBox Squat (12:00 EMOM Min 1-6: 5 Reps @ 60-65% Min 7-12: 5 Reps @ 65-70% 20/16″ Box )Metcon (Time)”Night Time is the Right Time” For Time 1-2-3-4-5 Wall Walks 5-4-3-2-1 Squat Cleans 185/125# Time...
Bear Canyon CrossFit – WODView Public WhiteboardFront Squat10:00 EMOM 1 Paused Front Squat (2sec) *Start @ 70% and increase to max for dayMetcon (Checkmark)That Lucky Old Sun” 24:00 EMOM min 1: 5/4 Ring Muscle-Ups min 2: 18 Toes to bar min 3: 12...
Bear Canyon CrossFit – SWEATView Public WhiteboardWarm-upWarm-up (No Measure)40-20-10 1.Jumping Jacks 2.Air Squat 3.Lunges on Right 4.Lunges on Left 5.Side Lunges 6.Burpees 7.Down Dog to Plank 8.Elbow to Plank 9. Side Plank Left 10. Side Plank RightWorkout...
Bear Canyon CrossFit – WODView Public WhiteboardBadger (Time)3 rounds for time of: 30 squat cleans 30 pull-ups Run 800 meters 95 lb/65 lbIn honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.To learn...