WOD – Fri, Sep 9

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...

WOD – Thu, Sep 8

Bear Canyon CrossFit – WODMetcon (Time)Mixed Mono Work (Time Cap: 35:00) For Time: 1500m Row 2:00 Rest 1000m Run 2:00 Rest 1500m Row 2:00 Rest 400m Run 2:00 Rest 1000m Row 2:00 Rest 400m RunFinisher (Time)Not Optional For Time (10:00 Cap) 25/20 Deficit DB...

Wednesday

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...

Sweat

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...

Tuesday

Bear Canyon CrossFit – WODView Public WhiteboardStrict Press + Push PressStrength Strict Press + Push Press E2MOM for 10 Minutes Set 1: 3+6 reps @ 75% Set 2: 3+6 reps @ 80% Set 3: 3+6 reps @ 80-82% Set 4: 2+4 reps @ 85% Set 5: 2+4 reps @...

Labor Day

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...