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Bear Canyon CrossFit – WOD

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Metcon (Time)

Partner Workout

Double Hero Partner WOD


For Time

5 mile Run

After each 5 minute run interval:

50 Air Squats

50 Push-Ups

Run in 5-minute intervals, stopping after each to perform 50 Air Squats and 50 Push-Ups before beginning the next 5-minute run interval.

Directly into (This Part is optional)


5 Rounds For Time

Bear Crawl (100 ft)

Standing Broad-Jumps (100 ft)

Perform 3 Burpees after every 5 Broad-Jumps

Wear a Weight Vest (20/14 lb)
So each partner will run 2.5 stopping every 5 minutes to do 50 air squats and 50 pushup then run for 5 more minutes the 50/50 not a running clock then do 250ft of Bear Crawl and Broad jumps doing 3 burpee every 5 broad jumps broken up however.

Wear a vest for Brenton if you want

Post a pic with your partner and total time


Dedicated to U.S. Army Captain Shawn G. Hogan, of Salem, New Hampshire, who died Oct. 17, 2012. The 28-year-old was fatally injured in a training exercise at Land Between the Lakes National Recreation Area in Golden Pond, Kentucky. He was assigned to Company B, 4th Battalion, 5th Special Forces Group (Airborne) in Fort Campbell. Hogan is survived by his parents, Richard and Jean; and sister, Nicole.


Background: Dedicated to Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, who was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.

Trainers Choice (No Measure)

Extra Credit

Metcon (No Measure)



V Complex


HS Hold

5x 1:00-1:30