Don’t forget to sign up for March Bingo at the front desk!!!
Happy Birthday to Sydney M, Dynette P, and Dustin M!!

Bear Canyon CrossFit – WOD

View Public Whiteboard


Trainers Choice (No Measure)


Toes-To-Bar (8×10)

This is the time to work on TTB or work on your kip

If you have TTB try to work on being more efficient and making each rep as perfect

as possible

Better to keep 5 each round if its hard then go from 8-3

EMOM 8 Min


Pullup/Dip Bravo (10 Rounds for reps)

5 Weighted Pullup

5 Weighted Dip

EMOM 10 Mins
Time to work on PU and Dips


Metcon (AMRAP – Reps)

12 Min Amrap

30 DU

20 Single Arm Alt DB Hang C&J 50/35

10 Alt Pistols

Scale Accordingly

SU= 60

Extra Credit

Metcon (AMRAP – Reps)

AMRAP 8 Minutes

4 Unbroken Strict HSPU

Athletes of the highest caliber need to be able to hit huge sets of strict HSPU, but that doesn’t mean they can neglect small, fast sets. How many sets of four can you finish inside this eight minute window?

If you can’t do strict then KIP or lower the number of reps each set