Workout Of The Day
Sunday
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Snatch (12×3)
Warm Up
Pause Low Hang Position Squat Snatch
6×3
Then
Below Knee Hang Squat Snatch
6×3 @70% of your 1RM
Business as usual. Stronger and better, at the same time.
Drop and reset
Metcon
Metcon (AMRAP – Reps)
AMRAP 5 Minutes x2 (2 min rest between rounds)
30 Box Jumps 30/24″
30 KB Goblet Squat Cleans 70/53lbs
30 KB American Swings 70/53lbs
All three movements are challenging yet doable at all times. Knowing the five minutes will disappear on you is an invitation to test your grit.
Extra Credit
Metcon (No Measure)
4x150m
Farmers Carry
5×20
GHD Sit Ups
Hibernation WOD #13
Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Metcon
Metcon (Time)
Get outside today
800Meter Run
20 Squat Cleans (Barbell/DB/KB/ODD Object)
600 Meter Run
16 Cleans
400 Meter Run
12 Cleans
200 Meter Run
8 Clean
100 Meter Run
4 Cleans
https://www.gmap-pedometer.com so you know where to run
Extra Credit
Metcon (No Measure)
100 PVC/Broom Stick Sit-ups
Luggage
Bear Canyon CrossFit – Open Gym
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (No Measure)
Side Raise L/R :40
Front Raise :40
2 Sets
Metcon
Metcon (No Measure)
1:00 WORK :10 REST x 2
Sumo Deadlift High Pulls
Suit Case Deadlift L
Suitcase Dead R
Bear Hug Squat
Strict Press
Hang to Lunge Overhead
Metcon
Metcon (No Measure)
Amrap 7 min Burpee Over Luggage
Metcon (No Measure)
1:00 Work :10 Rest x 2
Overhead up
Floor Press
Sit-up Press
Plank Through
Push-Ups
Saturday
Announcements
Happy Birthday to Luis A.!!
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Clean (20×1)
:30 Sec
10 Min Total
HAP
75+%
Metcon
Metcon (Time)
4 Rounds for Time
15 Dumbbell Thrusters (2×40/20 lb)
50 meter Dumbbell Overhead Walking Lunges (2×40/20 lb) 164 feet or 50 Lunges
For barbell 95/65lbs
This Firefighter Hero WOD is dedicated to Mark Whitford, FDNY, Engine 23, who was killed on September 11, 2001.
Firefighter Mark Whitford, 31, called his wife before going into the burning South Tower of the World Trade Center on Sept. 11. A chauffeur for Manhattan’s Engine Co. 23, it was his duty to remain with the truck. But his wife knew he would not stay outside. “I knew he had to do what he was going to do to help people,” said his wife, Renee.
It was his dream to be on a rescue company and on the night of Sept. 10,
Extra Credit
Metcon (Distance)
20 Min Run
10 Min there and 10 min back to garage
Hibernation Saturday #12
Announcements
Happy Birthday to Luis A.!!
Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Stretch
Get heart rate up
Weightlifting
Metcon (No Measure)
5 Rounds
10 Pushups
15 Meter Bear Crawl (50FT)
20 Sit-ups
Metcon
Metcon (Time)
4 Rounds for Time
15 Dumbbell Thrusters (2×40/20 lb)
50 meter Dumbbell Overhead Walking Lunges (2×40/20 lb) 164 feet or 50 Lunges
For barbell 95/65lbs
Use A KB and do 15 each side for thruster and then 25 Meters L overhead and then 25M right over head
Use an odd object/Rock/backpack/luggage
This Firefighter Hero WOD is dedicated to Mark Whitford, FDNY, Engine 23, who was killed on September 11, 2001.
Firefighter Mark Whitford, 31, called his wife before going into the burning South Tower of the World Trade Center on Sept. 11. A chauffeur for Manhattan’s Engine Co. 23, it was his duty to remain with the truck. But his wife knew he would not stay outside. “I knew he had to do what he was going to do to help people,” said his wife, Renee.
It was his dream to be on a rescue company and on the night of Sept. 10,
Extra Credit
Metcon (Distance)
20 min Run
No matter what don’t stop. Would rather you go slower and just keep running
Friday
Bear Canyon CrossFit – WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Power Snatch (10×3)
3 EMOM FOR 10min
65+%
Rest Each Time
Metcon
Metcon (AMRAP – Reps)
3min
30 C2B
AMRAP Box jump 24/20
2min rest
3min
50 Air squat
AMRAP Box jump over 24/20
2min rest
3min
50 Push-up
AMRAP Burpee box jump over 24/20
*scale for C2B is pull-up or ring row
Score is total BJO
Extra Credit
Metcon (No Measure)
Seated Alternating DB Front Raise
5×20 (10 Per Side)
Hibernation WOD Day #11
Bear Canyon CrossFit – Hibernation WOD
Warm-up
Trainers Choice (No Measure)
Weightlifting
Metcon (No Measure)
Seated Z Press
7 EMOM 10 Min
If not super heavy work for :45
HAP
Weights, DB, KB, Full Hydro Flask,Bottles of wine, Big Rock, or anything else
Metcon
Metcon (No Measure)
5 Sets
In 3min, complete
20 DB KB or odd object snatch (single arm 10/10)( barbell 10 PS)
20 DB or odd object Push Press (10 left/10 right) 10 Barbell
20 DB/KB odd object Front Sqaut (10 left/10 right) 10 Barbell
MAX EFFORT HRPU
1min Rest between sets
*a full hydroflask is a great option to use for this workout/wine bottle/barbell etc
*score is AVERAGE time of all five sets (if capped on any set, add 0:01 for each rep not completed)
Extra Credit
Metcon (No Measure)
50 Sit up press with odd object/KB/DB/Barbell