Bear Canyon CrossFit – WOD
Bench Press (Tempo Bench Press
Every 2:00 for 6 sets
6 Reps
Starting at 60%-Building to a heavy 6 reps for the day
Tempo: 2 seconds down, 1 second pause, explode up, 2 second pause at top.)
“Elm Street” (Time)
Part A)
For Time
60 Double Unders
30/21 Calorie Echo Bike
15 Toe to Bar
40 Double Unders
20/14 Calorie Echo Bike
15 Toe to Bar
20 Double Unders
10/7 Calorie Echo Bike
15 Toe to Bar
12 Minute Cap
Rx+:
Heavy Double Unders
20 Toe to Bar across all sets
Level 2:
Part A)
For Time
30 Double Unders
30/21 Calorie Echo Bike
15 Knee to Elbows
20 Double Unders
20/14 Calorie Echo Bike
15 Knee to Elbows
10 Double Unders
10/7 Calorie Echo Bike
15 Knee to Elbows
Level 1:
Part A)
For Time
80 Single Unders
20/14 Calorie Echo Bike
20 Abmat Sit-Ups
60 Single Unders
15/11 Calorie Echo Bike
20 Abmat Sit-Ups
40 Single Unders
10/7 Calorie Echo Bike
20 Abmat Sit-Ups
Masters 55+:
As prescribed
Elm Street Part B (AMRAP – Rounds and Reps)
At 14:00:
6:00 minute AMRAP
24 Double Unders
8/6 Calorie Echo Bike
8 Toe to Bar
RPE: 8/10
Rx+:
Heavy Double Unders
20 Toe to Bar across all sets
Level 2:
Part B)
6:00 minute AMRAP
12 Double Unders
8/6 Calorie Echo Bike
8 Knee to Elbows
Level 1:
Part B)
6:00 minute AMRAP
36 Single Unders
8/6 Calorie Echo Bike
12 Abmat Sit-Ups
Masters 55+:
As prescribed