Don’t forget your personal chalk buckets!

Bear Canyon CrossFit – Hibernation WOD

View Public Whiteboard


Trainers Choice (No Measure)


Metcon (Weight)

Seated Z Press

7 EMOM 10 Min

If not super heavy work for :45


Weights, DB, KB, Full Hydro Flask,Bottles of wine, Big Rock, or anything else


Metcon (AMRAP – Reps)

5 Sets

In 3min, complete

20 DB KB or odd object snatch (single arm 10/10)( barbell 10 PS)

20 DB or odd object Push Press (10 left/10 right) 10 Barbell

20 DB/KB odd object Front Sqaut (10 left/10 right) 10 Barbell

MAX EFFORT HRPU (Hand Release Push-ups)

1min Rest between sets

*a full hydroflask is a great option to use for this workout/wine bottle/barbell etc

*score is AVERAGE time of all five sets (if capped on any set, add 0:01 for each rep not completed)

Extra Credit

Metcon (No Measure)

100 Sit-ups