NightBear before X-MAS comp and X-mas Party Dec 14th!!Register online and help beneift UNM Children’s Hospital!
Closed this Sat the 14th for In-House Christmas Comp!
Holiday Hours
December 24 5:30am/6:30am/9:30am/11:30am
Closed Christmas Day
December 26 11:30am/3:30pm/4:30pm
New Year’s Eve Closed After 4:30pm
New Year’s Day 11:30am/3:30pm/4:30pm

Bear Canyon CrossFit – WOD

View Public Whiteboard


Trainers Choice (No Measure)


Metcon (3 Rounds for reps)

AMRAP 1 Minute

Max Rep Power Snatch @60%

Rest 1:30


Max Rep Power Snatch @70%

Rest 2:00

AMRAP 2 Minutes

Max Rep Power Snatch @80%

These may be a mix of touch and go and singles. For touch and go reps, try to bring the bar right to the ground from the finish position and avoid making hip contact on the way down. For singles, learn to drop your hips while you put both hands on the bar at the same time and pick it up from there. It doesn’t have to be a perfect setup position – you have to learn to set up quickly.


Metcon (Time)

25 OH Squats 95/65lbs

Row 500m

Rest 2:00

Row 500m

20 OH Squats 125/85lbs

Rest 2:00

15 OH Squats 155/105lbs

Row 500m

Rest 2:00

Row 500m

10 OH Squats 175/115lbs

Target Time: 16-20 minutes

*Modification Options

– Lighter OH squats

Extra Credit

Metcon (No Measure)

Nose and toes HS Holds

3x 1:00


Knee to elbow mountain climbers


(8 Per Side)

Barbell Hip Thrusts

5×20 AHAP