Workout Of The Day

Announcements

NightBear before X-MAS comp and X-mas Party Dec 14th!!Register online and help beneift UNM Children’s Hospital!
Thanksgiving Hours-Thursday 28th (9/10:15) Friday 29th(11:30/3:30/4:30/5:30)
Make sure to join us this Saturday for a fun partner WOD!!

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Snatch (6×6)

Every 2 Minutes For 12 Minutes

6 Touch and Go Squat Snatch

Set 6: Back down to opening weight. End with perfect reps.

These touch and go sessions are meant to get you more comfortable cycling that moderate-heavy weight and learn to do so without dancing all over the gym. Bar path and smooth reps are your focus.

Metcon

Metcon (AMRAP – Reps)

Every 3:30 Until Failure

10 Wallballs 20/14lbs

Run 400m

Add 10 wallballs each round.

Stop if you complete the round of 60 wallballs and 400m run.

Score is total wallballs.

If you fail a round go down a round and keep going until the entire class is done

The wallballs will be almost entirely an inconvenient buy-in every round, where your window to run will get smaller and smaller. This piece can definitely be finished with the right blend of fitness and grit, and is for athletes who need work on the latter as well as aerobic CrossFit-style grunt work.

Extra Credit

Metcon (No Measure)

Optional Accessories – For Completion

Weighted Plank Hold

3x 1:00

Rest as needed

Seated Alternating DB Curls

4×16

(8 Per Side)

Announcements

NightBear before X-MAS comp and X-mas Party Dec 14th!!Register online and help beneift UNM Children’s Hospital!
Thanksgiving Hours-Thursday 28th (9/10:15) Friday 29th(11:30/3:30/4:30/5:30)
Make sure to join us this Saturday for a fun partner WOD!!

Bear Canyon CrossFit – SWEAT

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SWEAT WOD

Warm-Up

Extra Credit

50 sit-ups

1 Mile Run

Announcements

NightBear before X-MAS comp and X-mas Party Dec 14th!!Register online and help beneift UNM Children’s Hospital!
Thanksgiving Hours-Thursday 28th (9/10:15) Friday 29th(11:30/3:30/4:30/5:30)
Make sure to join us this Saturday for a fun partner WOD!!
Happy Birthday to Amanda Garcia!

Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

Weightlifting

Strict Press (5×5)

This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
Strict Press

5×5

E1:30

60% Across

Take bar from the ground

To improve your pressing ability, you have to press. The upper body responds best to fast twitch movement, so we want you pressing your percentage as fast as possible.

Metcon

Metcon (Time)

Row 25/20 Calories

20 Chest to Bar Pull Ups

10 Sandbag Cleans 150/100lbs

20 Chest to Bar Pull Ups

Row 25/20 Calories

Can you get out ahead of this piece before the discomfort sets in? If you’re planning to break things up, you’re already behind. A max effort row to start isn’t totally necessary, but it’s got to be fast. Focus on using your legs on every movement as much as possible, otherwise your arms won’t work well enough to finish this piece in a respectable time. This should be fast.
Scale Accordingly

Extra Credit

Turkish Get Up (30)

HAP

Alternating Sides

Announcements

NightBear before X-MAS comp and X-mas Party Dec 14th!!Register online and help beneift UNM Children’s Hospital!
Thanksgiving Hours-Thursday 28th (9/10:15) Friday 29th(11:30/3:30/4:30/5:30)
Make sure to join us this Saturday for a fun partner WOD!!

Bear Canyon CrossFit – SWEAT

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

10 Cal Bike

10 burpee

10 Pull-up

10 Push up

Metcon

Metcon (No Measure)

6 Rounds

5 Pull-ups (Strict)

10 Ring Skull Crusher

15 Hang KB High Pull

20 tall Knee kb see saw (10 each side)

Metcon (No Measure)

5 Rounds

10 Rope Pull-ups

15 DB Rows (Each Side) 2 sec hold at top

20 Sit-up press

25 Russian Twist

Metcon (No Measure)

30 Negative HSPU as slow as possible

Announcements

NightBear before X-MAS comp and X-mas Party Dec 14th!!Register online and help beneift UNM Children’s Hospital!
Thanksgiving Hours-Thursday 28th (9/10:15) Friday 29th(11:30/3:30/4:30/5:30)
Make sure to join us this Saturday for a fun partner WOD!!

Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

Weightlifting

Romanian Deadlift (5×10)

HAP

Slow lowering, emphasize glute contraction on the way up. Use straps if grip becomes an issue

Metcon

Metcon (Time)

3 Rounds

Run 400m

30 PVC Ab Mat Sit Ups

30 KB Snatch 53/35lbs (Alternating)

Rest 1:00

Push a 90% pace on the run knowing you’ll be able to catch your breath a little on the Situps before picking up the KB. If you don’t know how to switch hands without stopping your swing, practice with a light KB in your warm up and then again in the workout. Hold onto that thing as long as you can with rest coming after.

Extra Credit

Metcon (No Measure)

V-Ups

4×15

Banded Strict Pull Ups

4×20

Choose a band that will allow you to stay unbroken

Announcements

NightBear before X-MAS comp and X-mas Party Dec 14th!!Register online and help beneift UNM Children’s Hospital!
Thanksgiving Hours-Thursday 28th (9/10:15) Friday 29th(11:30/3:30/4:30/5:30)
Make sure to join us this Saturday for a fun partner WOD!!

Bear Canyon CrossFit – SWEAT

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SWEAT WOD

BREAK UP/MAKE UP

One partner competes 1 round while other partner does a L-Sit

switch

If you can’t do L-Sits then do pass. throughs

Announcements

NightBear before X-MAS comp and X-mas Party Dec 14th!!Register online and help beneift UNM Children’s Hospital!
Thanksgiving Hours-Thursday 28th (9/10:15) Friday 29th(11:30/3:30/4:30/5:30)
Happy Birthday to Juan Pedro!

Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

Warm-Up

10 Scap Pull-Up

Metcon

Metcon (Time)

“Bugaboo” fundraiser WOD to benefit the Families of Spinal Muscular Atrophy Organization.

200 Thrusters For Time (75/45)