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New Year’s Day 11:30am/3:30pm/4:30pm

Bear Canyon CrossFit – WOD

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Trainers Choice (No Measure)


Bench Press (6)

Bench Press


5 @40%

5 @50%

3 @60%

5 @70%

5 @75%

As many as you can @80%

To improve your pressing ability, you have to press. The upper body responds best to fast twitch movement, so we want you pressing your percentage as fast as possible.


Metcon (Time)

2:00 on, 1:00 off until completion

4 Rounds

25/18 Calorie AAB

25 Push Ups

25 Ab Mat sit Ups

30 Alt DB Goblet Hold Lunge 53/35lbs

Your best bet is likely sprinting most of the first set of calories on the bike in order to get to deep into the first round and then re-evaluating during your rest period. The goblet lunge is exactly what it sounds like – hold the DB vertically against your chest like the giant margarita glass you wish you were holding instead of a gigantic fitness boulder.

Extra Credit

Metcon (No Measure)

Parallette HS Holds

3x 1:00

DB Hollow Lifts


Glute Bridges