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Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Front Squat (7×3)

Every 2 Minutes For 14 Minutes

3 Tempo Front Squats

5 Second Eccentric (Lowering)

1 Second Pause

Fast Concentric (Lifting)

Set 1: 50-60% Range. Set the tone for your movement

Sets 2-6: Build. Stay smooth.

Set 7: Back down to opening weight. End with perfect reps.

This will be a lot of time under tension, and because of that you may not be able to climb much higher throughout your working sets. That’s fine – remember that we’re improving the skill of front squatting by forcing good positions.


Metcon (Time)

Run 600m

15 Pull ups

20 Push Jerk 135/95lbs

15 Pull ups

20 Push Jerk 135/95lbs

15 Pull ups

Run 600m

Scaling Options

12 pull ups each set and use 95/65lbs

This is an unbroken challenge, but not at the expense of your overall time. Once again, if you’re efficient with your hips in both the pull up and jerk, you’re golden. If not, your warm up and workout focus should center around it.

Extra Credit

Trainers Choice (No Measure)