Ladies, don’t forget about our Wine, Wod, and Yoga on January 10 at 6:30pm!
Come join our 6-week nutrition challenge starting January 13!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Push Press (Behind the Neck) (5×8)

Every :90 For 5 Sets

8 Push Press

Start around 70% and work up if they are fast and efficient

Remember to extend your knees to stand up straight instead of throwing your hips forward and getting onto your toes and overextended.


Metcon (AMRAP – Reps)

AMRAP 16 Minutes

10 Power Snatch 95/65lbs

10 PVC Ab Mat Sit Ups

60 Double Unders

Don’t be fooled by the intentionally manageable sets because they quickly turn into a lot of reps. A smooth steady pace with a focus on transitions will serve you much better than frantic sets and large rest periods.

Extra Credit

Metcon (No Measure)


Barbell RDLs


DB Bench Press


Reverse Hyper @ 25% 1RM Back Squat

(Ask a coach if you don’t know how to use this machine)