Bear Canyon CrossFit – WOD

View Public Whiteboard


Trainers Choice (No Measure)


Push Press (4×3)

Push Press

4×3 @ 80-85%


Then, 1 Max Rep Set @ 70%

If you’re going with a “touch and go” style for the heavier work, reps 2-3 better look like rep 1, meaning you don’t default to your toes throughout the set. That won’t get your stronger, focus on quality. With the max rep set, move the early reps fast before fatigue starts to set in.

Push Press (MAX)

1 Max Rep Set @ 70%


Metcon (Time)

5 Rounds

10 Burpee Box Jump Over 24/20″

15 Toes to bar

Rest :60

Push hard on the BBJO and again, immediately hop onto the pull up bar for a set of toes to bar even if it’s not all 15. Two hip-closing movements back to back are going to make the toes to bar really tough, but that’s the point.

Extra Credit

Metcon (Time)

5 Rounds

15/12 Calorie Ski

20 KB Snatch 50/35lbs

Rest 2:00

Ski hard and make those KB snatches really challenging. This piece give you the stimulus if you don’t push a maximal pace on the erg.