Announcements
BEARS Sept 16th Gary B from Propel Health and Performance will be at the gym from 8-10am to offer tip-based recovery services to any bear that signs up. Sign up sheet will be at the box from 9/11-9/15
Bear Canyon CrossFit – WOD
Back Squat (Every 2:00 for 4 sets:
5 reps @ 55%
5 reps @ 60%
5 reps @ 65%
20 reps @ 70%
**All based on 5RM**)
“The Influence” (Time)
Part A) 0:00-15:00 minutes
Complete For Time
1000m Run
80ft Single Arm Suitcase Walking Lunges 70/50lb
60/42 Calorie Echo Bike or 66/46 Calorie Assault Bike
40 GHD Sit-Ups or V-Ups
20 Goblet Squats 70/50lb
Time Cap: 15:00 minutes
Part B) @ 20:00 minute Mark
Complete For Time
800m Run
60 Air Squats
40 GHD Sit-Ups or 40 V-Ups
20/14 Calorie Echo Bike or 22/17 Calorie Assault Bike
Time Cap: 12:00 minutes
RPE 8/10
Rx+:
Dual Dumbbell for both the lunges and the Squats for Part A, Part B as 1000m Run + 75 Air Squats + 50 GHD Sit-Ups + 25/18 Calorie Echo Bike
Level 2:
Dumbbell @ 50/35lb, (22/16kg), Abmat Sit-Ups
Level 1:
Dumbbell @ 35/25lb, (16/12kg), Abmat Sit-Ups
Masters 55+:
Dumbbell @ 50/35lb, (22/16kg), Abmat Sit-Ups
Score is time for each part!