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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) 3-second Pause Front Squats

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.

Check back to week 1 for the weights you hit when you only did 1 rep and gauge your building sets off of that. Drill the skill, don’t worry about the weight.


Metcon (Time)

150/90 Calorie AAB or 2500/2000Row

Every minute not including 0:00, perform 2 Rope Climbs

You better take advantage of the free minute on the bike to bank a bunch of calories because that window is going to shrink in a hurry, especially if your climbing technique isn’t dialed in. Stop the pedals before you hop off for your rope climbs – no excessive rollover calories.