Happy birthday to Julie Lang!
Happy Birthday to Thanh-Tahm Ho!!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Push Press (6×8)

Every :90 For 6 Sets

8 Push Press

Start around 75% 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 in 18 minutes

5 Ring Muscle-Ups

8 Power Cleans (185/125 lb)

24 Box Jumps (30/24 in)
Background: Dedicated to Kobe Bryant, “the NBA MVP who had a 20-year career with the Lakers, [who] was killed Sunday [January 26, 2020] when the helicopter he was traveling in crashed and burst into flames in the hills above Calabasas. His daughter Gianna, 13, was also on board and died along with three others.” -@latimes

This workout, now a memorial WOD, was first posted by CrossFit Invictus @crossfitinvictus (San Diego, CA, USA) as their workout of the day for April 13, 2016, when the gym celebrated the NBA legend’s career following his retirement in 2016 after 20 years in the league.

18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.

Extra Credit

Metcon (No Measure)


Barbell RDLs


Barbell Bench Press


Reverse Hyper @ 25% 1RM Back Squa