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
Handstand Push-ups (A)Every 90 seconds x 10 Sets
35-40% of Max Unbroken Strict HSPUs
B)Every 2:30 x 6 Sets
6-8 Deep Deficit Kipping HSPUs
+
10 Dual Dumbbell Strict Press @ Choice of weight unbroken
C)Every 2:30 x 6 Sets
6-8 Box Pike HSPUs +
10 Dual Dumbbell Push Press
)
Choose one Option for all sets!
“Concrete Schoolyard” (AMRAP – Rounds and Reps)
10 minute AMRAP
30 Double Unders
2 Dual Dumbbell Box Step-Overs
2 Wall Walks
30 Double Unders
4 Dual Dumbbell Box Step-Overs
4 Wall Walks
30 Double Unders
6 Dual Dumbbell Box Step-Overs
6 Wall Walks
30 Double Unders
8 Dual Dumbbell Box Step-Overs
8 Wall Walks
and so on..
50/35lb&24/20″
RPE: 7/10
Rx+:
70/50lb, (32/22kg)
Level 2:
Double Unders: 20 reps
Dumbbell Load: 35/20lb (22.5/15kg)
Box Height: 20/16”
Level 1:
Double Unders: 30 Single Unders
Alternating Box Step-Ups
Box Height: 24/20
Masters 55+:
Double Unders: 20 reps
Dumbbell Load: 35/20lb (22.5/15kg)
Box Height: 20/16”