Happy Birthday to Mauricio S.!!

Bear Canyon CrossFit – WOD

View Public Whiteboard


Trainers Choice (No Measure)


Push Jerk (4 Sets)

“Touch and Go” Push Jerk


Start around 70% – build across sets if reps stay smooth and fast.

Use the first three sets to work on improving your capacity to move heavy weight for reps. Use the double at the end to overload while still staying “touch and go”.


Metcon (AMRAP – Reps)

EMOM 12 Minutes – Alternating Movements

10 Burpee Box Jumps 24/20

8 Front Squats 195/130lbs (Bar taken from ground)

If you fail a round, keep going and continue to do as many reps of the current movement as you can each minute.

*More Options

– Burpees box jumps

– Lighter Front Squat

Extra Credit

Metcon (No Measure)


Double KB RDLs

Slow lowering, emphasize glute contraction on the way up.


DB Prone Bench Row