Sunday January 24th

Bear Canyon CrossFit – WODView Public WhiteboardStrengthBack SquatA) Back Squat (0:00-12:00) 3 reps Every 2 minutes x 6 sets Building to a tough 3 by the last set Start at 65% -90 sec rest- (12:00-13:30)Back SquatB) Back Squat Drop Set (13:30-16:30) Every 90...

Saturday January 23rd

AnnouncementsHappy Birthday to Coach Eric!Bear Canyon CrossFit – WODView Public WhiteboardMetconPartner WOD (“You go, I go”) 15min AMRAP 5 Deadlifts 5 Pull Ups -5min rest- 15min AMRAP 7/5 Calories 5 Box Jump Overs Scaled: 155/105, 20″ Step...

FRIDAY SWEAT

AnnouncementsHappy Birthday to Travis Tillery!Bear Canyon CrossFit – SWEATView Public Whiteboardwarm upWarm-up (No Measure)60-20-10 1. Air Squats 2. Lunges 3.Qtr Squats 4. Lunges 5. Plank to Jack 6.Cherry Picker 7. Russian Twist 8. Sit-up 9. Glute Bridge 10....

Friday January 22nd

AnnouncementsHappy Birthday to Travis Tillery!Bear Canyon CrossFit – WODView Public WhiteboardStrengthClean and JerkA) Power Clean & Jerk 3 PC + 1 Jerk EMOM x 8 Sets Building to a tough set from @ 50% Keep the Complex Touch & Go Work on cycling the...

Thursday January 21st

Bear Canyon CrossFit – WODView Public WhiteboardStrengthPush PressEvery 90 sec x 4 Sets (36mins) 1: 10 Push Press @ 30×1 Tempo 2: 20 Renegade Rows (L+R=2) 3: 60 sec Row or Bike @ 85% of Aerobic Pace 4: 8-10 Banded Strict Chin Ups @ 30×1 Tempo 5:...

WEDNESDAY SWEAT

Bear Canyon CrossFit – SWEATView Public Whiteboardwarm upWarm-up (No Measure)Warm-Up: 1.Row 2. AB Plank 3. Row 4. AB Tuck 5. Row 6. AB Plank 7.Row. 8. AB Tuck 9. Row 10. AB PlankSWEAT WODMetcon (No Measure)Metcon 5 Rounds EMOM 1)15/12 Cal Bike 2) 15/20 Barbell...