Partner Saturday

Bear Canyon CrossFit – WODView Public WhiteboardMetcon (Time)For Time with a Partner: 200 Cal 200 Squats with a plate 45/25 30 Hang Power Snatch 135/95 40 Burpees Over the bar 30 Thrusters 135/95 200 Plate pushups 45/25 200...

Friday, October 15th

Bear Canyon CrossFit – Open GymView Public WhiteboardBack SquatMaximal acceleration up! 3 x 3 @ 50%Power Clean + Power Jerk1+1 for a total of 2 reps per set. % of CJ 5 x 2 @ 60%Clean Pull3 x 3 @ 75%

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Bear Canyon CrossFit – WODView Public Whiteboard30 Muscle-Ups (Time)30 muscle-ups for time* BAR MU for TIME SCALE TO * Banded BMU *Jumping or 30 Banded ring MU transitions or 40 Pullups and 40 DipsMetcon (Time)For TIme: 30-20-10 Double DB Clean and Jerks 50/35...

TGIF

Bear Canyon CrossFit – SWEATView Public WhiteboardWarm-up200 meter run 10 kips on the rig 10 DB push press 10 AirsquatsMetcon (Time)Teams of 2 today! Only 1 person works at a time and the rules are highlighted below! Metcon (Time) 40min. to try and finish…...

Swol Day Thursday

Bear Canyon CrossFit – WODView Public WhiteboardMetcon (No Measure)10 Min Emom 1) 5-10 Ring Pushups and 5 Pullups every minute rest 2 Mins 10 AMRAP 500m Row 20 DB Front rack lunge 20 DB push Press Rest 2 min For TIme 50 Alt Single Leg TTB *total 50 DB HAMMER...

Back Squat

Bear Canyon CrossFit – WODView Public WhiteboardStrengthBack Squat (1×20)”widow maker” take 3 sets to do your 20RM backsquat. Shoot for 60-65% of 1rm. we will be builing off this for the next month or so. use the first 2 sets to warmup but...