Workout Of The Day

Saturday

Announcements

Happy Birthday to Matthew Long and Claire Kowalski!

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (Time)

In Teams of 2:

40min. running clock…

2 Rounds:

50 Cal Assault Bike

50 Pull-Ups

immediately into:

2 Rounds:

50 Wall Balls 30/20

50 Snatches 95/65

immediately into:

2 Rounds:

50 Burpees

50 Overhead Squats 95/65

immediately into:

50 Curtis P’s 95/65

1 Curtis P = 1 Power Clean + 1 Lunge On Each Leg + 1 Push Press.

Friday

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Back Squat (8×3)

Back Squat

EMOM 8 Minutes

3 Speed Reps @ 65%

Controlled descent and the drive out of the bottom fast.

Metcon

Metcon (Time)

12min. to finish…

100 One Arm Devil Press 50/35lb. DB

Only need 1 DB in your hand. Do your burpee with the 1 DB still in your hand, pop up, drive the DB in your hips, and snatch it overhead. Like a regular Devil Press, but it’s with 1 DB.
Scale Accordingly

Extra Credit

Metcon (Time)

3 Rounds

Row 500m

10 DB Squat Clean Thrusters 50/35s

You should know by now how you prefer to bring the DBs to the ground for squat cleans, but if not now is the time to figure it out. Get this done fast.

SWEAT

Bear Canyon CrossFit – SWEAT

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SWEAT WOD

Fridays Warm-up

50- KB Russian swings

40-KB High Pulls

30-KB alternating arm swings

20-KB squats

10-KB American Swings

5 Rounds for Time:

500 Meter Row

50 Double Unders

5 Handstand Push-ups

CORE on CORE

Thursday

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (No Measure)

Metcon (No Measure)

EMOM x 14min.

Odd: 15/12 Cal Row

Even: 10 Wall Balls + 10 Box Jumps (20/14lb ball + 24/20″ Box)

right into;

EMOM x 5min.

40sec of Plank (squeeze your butt)

20sec of Rest

—rest 4min.—

EMOM x 14min.

Odd: 15/12 Cal Bike

Even: 15 SDLHP’s 95/65

right into;

EMOM x 5min.

40sec of Plank (squeeze your butt)

20sec of Rest

You can have 4min. rest after the planks but not before. Soon as the minute is up from lifting, you go straight into those planks.

*This is going to be a lot harder than you think 😉

Extra Credit

Metcon (Weight)

Back Rack Walking Lunge Steps

4×10 AHAP (5 steps per leg)

It says AHAP, but be smart. No need to shoot for world records during de-load. Take the bar out of a rack.

FBB LEGS

Bear Canyon CrossFit – SWEAT

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Warm-up

2 Rounds

16 jumping lunges

16 squats

16 lateral lunges

6 cal AB (legs only)

Applied Strength

4×12

Bulgarian Squats

into

Cossack Squats

then

4×12

RDL

into

Lateral Lunges

Applied Strength

4 Rounds

12 BSQ (light)

12 Good Mornings

12 CAL AB Legs Only @50 RPM

sweat

Bear Canyon CrossFit – SWEAT

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SWEAT WOD

Warm up

50-air Squats

40-mountain climbers

30-jumping jacks

20- push-ups

10- sit-ups

25 Downdog to plank

Wod #1

3 rounds:

Every 3 minutes

18/15 calorie Row

15 CTB

Max wall balls in remaining time

rest 30 seconds

Wod #2

Five 3 minute AMRAP in 19 minutes

3 power cleans

6 push-ups

9 Air Squats

Wednesday

Announcements

Happy Birthday to Kristina Metge and Angelo Turicano!

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Clean and Jerk (12×1)

Power Clean + Split Jerk

EMOM for 12 Minutes

1 Rep @ 70-80%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

200m Run

6 Muscle Ups

*More Options:

Bar Muscle Ups instead of Ring MU or

Pu and Dips
Scale Accordingly

Extra Credit

Metcon (Time)

4 Rounds

AAB 12/8 Calories

10 Hang Power Cleans 135/95lbs

8 Lateral Bar Burpees

Rest 2:00

This is a good piece to practice the bounce clean under a little bit of fatigue. Sprint through these rounds.