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

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Trainers Choice (No Measure)


Metcon (AMRAP – Reps)


Complete 1-3 reps E:30 OT :30 for 7 minutes.

If you are good at HSPU make them strict or up the volume to 5


Metcon (AMRAP – Rounds and Reps)

20min AMRAP

1 Squat clean 155/105

2 Front squat

1 Jerk

*one bar per athlete, unless scaling for injury; workout is intended to be same weight for all movements

*jerk can be any variation, but must be a jerk (i.e. NO push press)

Scale to try and get 25-35 Rounds

Extra Credit

Metcon (AMRAP – Reps)

AMRAP 8 Minutes

Climb the Ladder

3 Calorie Row

3 Deadlift 245/165lbs

6/6, 9/9, 12/12 etc.

Pull-pull is going to get challenging both muscularly and metabolically, so make sure you’re driving with your whole leg on the rower and aren’t exclusively hinging. If deadlifting isn’t your forte, this piece is for you.