Join us for Memorial Day Murph on May 27th at 9/10:30!!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Push Press (3×5)

Push Press

3×5 @ 75%


Rest as needed between the heavy work and the max rep set. We’re looking for 10+ reps on the max effort set, so if that’s not doable consider lowering the percentage.

Push Press (Max)

Push Press

1 Max Rep Set @ 70%


Metcon (Time)


DB Squat Cleans 50/35s

Toes to Bar

If you don’t already know your preferred method of DB squat cleans, figure it out today (touching the DBs between your legs or on the outside of them). Be smart about your TTB sets – it’s easier to come off the bar and hop back up than it is to put down and pick up the DBs.
16 Min Cap

Extra Credit

Metcon (No Measure)

Single Leg Squats

4×10 (2 sets per side)

These are not Pistols. Use a single leg squat roller or a bench to put your back leg on. The front leg should be around 90 degrees in the bottom position. We have a good demo on our youtube channel.


Tabata Plank Holds

8 Rounds

:20 on / :10 off