Bears, don’t forget to join us on ZOOM M-F at 6 am, 12 pm, 4:30pm, M/W/F 6:00 pm, and T/TH 5:30 pm!!!
Join us on Facebook live at 9:30 every day!
Complete quarantine BINGO for your chance at a WHOOP

Bear Canyon CrossFit – Hibernation WOD

View Public Whiteboard


Trainers Choice (No Measure)


Metcon (No Measure)

Lying Overhead Pull-over


8 E 1:30

20X1 Tempo

These should be hard and a great way to work on pull-ups without having a bar

Barbell 65/45

If DB or KB only use one and grab the DB by both heads or the KB by the horns


Metcon (Time)

50 DU/100 SU or Hops

30 Front Squats 95/65

50 Du

30 C&J 95/65

50 du

30 Snatch 95/65

50 DU

30 PJ 95/65
For FS sub Double DB or Goblet

If using 1 KB or DB switch C&J, Snatch,PP to 40 20 on each arm

Extra Credit

Metcon (No Measure)


8 Reverse Bicep Curls with Barbell

6 Push-ups (Diamond if you’re good at them)