Workout Of The Day
Partner Saturday
Bear Canyon CrossFit – WOD
Metcon (Time)
For Time with a Partner:
200 Cal
200 Squats with a plate 45/25
30 Hang Power Snatch 135/95
40 Burpees Over the bar
30 Thrusters 135/95
200 Plate pushups 45/25
200 Cal
TGIF
Bear Canyon CrossFit – SWEAT
Warm-up
200 meter run
10 kips on the rig
10 DB push press
10 Airsquats
Metcon (Time)
Teams of 2 today! Only 1 person works at a time
and the rules are highlighted below!
Metcon (Time)
40min. to try and finish…
1600m Run Relay
50 Devil Press (50/35)
100 Pull-Ups
2000m Row
100 DB Push Press
50 Pull-Ups
100 Calorie Assault Bike
Rules of this workout:
1.) Run must be broken up into 200m intervals
2.) Row must be broken up into 200m intervals
3.) Assault bike can be broken up anyway you
want!
4.) Devil Press, Push Press, and Pull-Up
sections can be broken up anyway you want!
Friday, October 15th
Bear Canyon CrossFit – Open Gym
Back Squat
Maximal acceleration up!
3 x 3 @ 50%
Power Clean + Power Jerk
1+1 for a total of 2 reps per set. % of CJ
5 x 2 @ 60%
Clean Pull
3 x 3 @ 75%
tgif
Bear Canyon CrossFit – WOD
30 Muscle-Ups (Time)
30 muscle-ups for time
* BAR MU for TIME
SCALE TO
* Banded BMU
*Jumping
or
30 Banded ring MU transitions
or 40 Pullups and 40 Dips
Metcon (Time)
For TIme:
30-20-10
Double DB Clean and Jerks 50/35
Bjo 24/20
Cals AD
Accessory work
4×15 weighted Hip ext
Swol Day Thursday
Bear Canyon CrossFit – WOD
Metcon (No Measure)
10 Min Emom
1) 5-10 Ring Pushups
and 5 Pullups every minute
rest 2 Mins
10 AMRAP
500m Row
20 DB Front rack lunge
20 DB push Press
Rest 2 min
For TIme
50 Alt Single Leg TTB *total
50 DB HAMMER CURLS * each arm
50 Alt Single Leg V ups *total
50 DB Skull Crushers *each arm
SWEAT
Bear Canyon CrossFit – SWEAT
warm up
Warm-up (No Measure)
Warmup 40-20-10
Rig Run
Stretch
Workout #1
Metcon (Time)
25 mInutes to Finish…….
50 Push Press 75/55
40 Box Jumps
30 SDLHP 75/55
200 M run or row
10 Wall Walks
200 M row or run
30 SDLHP
40 Box Jumps
50 Push Press
Rest 5 minutes
2 Rounds…
1 Min Plank
1 Min Russian Twist
1. Min Plank
1 MIn Vups
1 Min Rest
Back Squat
Bear Canyon CrossFit – WOD
Strength
Back Squat (1×20)
“widow maker”
take 3 sets to do your 20RM backsquat. Shoot for 60-65% of 1rm. we will be builing off this for the next month or so.
use the first 2 sets to warmup but only doing 8-10 reps then 1 attempt at the 20 reps
Metcon (Time)
200 DU
21-15-9
Deadlift 225/155
Pullups
200 DU
Accessory work
3x 50-100′ HSW
5 BMU