Happy Birthday to Luis A.!!

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Power Clean (20×1)

:30 Sec

10 Min Total




Metcon (Time)

4 Rounds for Time

15 Dumbbell Thrusters (2×40/20 lb)

50 meter Dumbbell Overhead Walking Lunges (2×40/20 lb) 164 feet or 50 Lunges

For barbell 95/65lbs

This Firefighter Hero WOD is dedicated to Mark Whitford, FDNY, Engine 23, who was killed on September 11, 2001.

Firefighter Mark Whitford, 31, called his wife before going into the burning South Tower of the World Trade Center on Sept. 11. A chauffeur for Manhattan’s Engine Co. 23, it was his duty to remain with the truck. But his wife knew he would not stay outside. “I knew he had to do what he was going to do to help people,” said his wife, Renee.

It was his dream to be on a rescue company and on the night of Sept. 10,

Extra Credit

Metcon (Distance)

20 Min Run

10 Min there and 10 min back to garage