Mondaze

Bear Canyon CrossFit – WODView Public WhiteboardStrengthFront Squat (5×7)E2M 7 reps for 5 Sets. Build to a heavy set of 7.Metcon (AMRAP – Rounds and Reps)12 Min AMRAP: 3/6/9/12/15…. as far as possible Thrusters 95/65 PullupsAccessory work3x 1...

Monday SWEAT

Bear Canyon CrossFit – SWEATView Public Whiteboardwarm upWarm-up (No Measure)40-20-10 1. Jumping Jacks 2. Air Squats 3. Lunges Right leg 4. lunges left leg 5. Burpees 6. Pushups 7. Dolphin Pushups 8. Hands to ELBOW 9. Pushup side plank 10. Med Balls CleansMetcon...

Sunday Funday

Bear Canyon CrossFit – WODView Public WhiteboardMetcon (AMRAP – Reps)3 Rds. 1 Min stations 1: Max Calories 2: Wallballs 20/14 3: KBS American 53/35 4: Box Jump Overs 24/20 5: SDHP 75/55 Rest 1 Minute after Each RoundMetcon (Time)RUN THE...

Partner Wod

Bear Canyon CrossFit – WODView Public WhiteboardMetcon (Time)”Marconi” For Time (with a Partner) 2,382 meter Row Then, 20 Rounds of: 11 Toes-to-Bars 20 Air Squats 16 Kettlebell Swings (1.5/1 pood) One partner works while the other rests. Break up the...

FRIDAY FUN DAY>>>>>>>>>>>>

Bear Canyon CrossFit – SWEATView Public WhiteboardWarm-upWarm-up (No Measure)1.Run 2.Jump 3.Lunge 4.Squat 5.Swing 6.Run 7. Push 8. Pull 9.Press 10. PlankWorkout #1Metcon (No Measure)”FAT AMY “FRIDAY…… 50 AIR SQUATS 10 BURPEES 40 SIT-UPS...

TGIF

Bear Canyon CrossFit – WODView Public WhiteboardStrengthOverhead Squat (5×3)E2M x 5 Sets 3 OHS. From the rack (either push press, power jerk, or split jerk to get into position)Metcon (AMRAP – Reps)10 Min AMRAP 50 Lateral Burpees ot dumbell 50 ALT DB...