Happy Birthday to Charolette O.!!

Bear Canyon CrossFit – WOD

View Public Whiteboard


Trainers Choice (No Measure)


Metcon (AMRAP – Reps)


Complete 3-8 Reps EMOM 10 Min

If you are good at HSPU make them strict


Metcon (AMRAP – Reps)

Every :90 for 6 rounds (12 min)

4 Rope Climbs

Be willing to take a step back, pull out a box and sit down with the rope between your legs practicing a consistent, solid foot lock. Once that’s dialed in, think about leaning back to get your feet up as close to your hands as possible on each pull. On a standard 15′ rope, there is zero reason a high level athlete cannot do a climb in 1 or 2 pulls, save you less vertically gifted folks out there.

Extra Credit

Metcon (AMRAP – Reps)

AMRAP 1 Minute

Max Rep Power Cleans @60% +10/5lbs

Rest 1:00


Max Rep Power Cleans @70% +10/5lbs

Rest 1:30

AMRAP 2 Minutes

Max Rep Power Cleans @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.