Workout Of The Day

Saturday

Announcements

Join us for Memorial Day Murph on May 27th at 9/10:30!!
Happy Birthday to Erika Thomenius!!

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (Time)

Teams of 2

50 Syncro Burpees

then

12 Alternating Rounds

100m run

10 Box jump over 24/20

then

12 Alternating Rounds

100m run

10 Single arm DB thruster 50/35 (5 right, 5 left)

then

100 Goblet Squat 70/53

100 DB snatch 50/35

100 PVC Ab Mat Sit Ups

(split any way; does not have to be even work but have to finish all 100 before moving on)

*for all three parts of the workout, partners must tag each other when switching

*one box per team; must switch heights if m/f team

*one DB per team if using same weight

Extra Credit

Trainers Choice (No Measure)

Friday

Announcements

Join us for Memorial Day Murph on May 27th at 9/10:30!!

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Push Press (3×5)

Push Press

3×5 @ 75%

E2M

Rest as needed between the heavy work and the max rep set. We’re looking for 10+ reps on the max effort set, so if that’s not doable consider lowering the percentage.

Push Press (Max)

Push Press

1 Max Rep Set @ 70%

Metcon

Metcon (Time)

9-12-15-18-21

DB Squat Cleans 50/35s

Toes to Bar

If you don’t already know your preferred method of DB squat cleans, figure it out today (touching the DBs between your legs or on the outside of them). Be smart about your TTB sets – it’s easier to come off the bar and hop back up than it is to put down and pick up the DBs.
16 Min Cap

Extra Credit

Metcon (No Measure)

Single Leg Squats

4×10 (2 sets per side)

These are not Pistols. Use a single leg squat roller or a bench to put your back leg on. The front leg should be around 90 degrees in the bottom position. We have a good demo on our youtube channel.

AND

Tabata Plank Holds

8 Rounds

:20 on / :10 off

Pump Nation

Announcements

Join us for Memorial Day Murph on May 27th at 9/10:30!!

Bear Canyon CrossFit – Functional Body Building

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Applied Strength

Pendlay row

4×15

into

Bench

4×15

Every 2 min

Burn Out

3 rounds (on your own) 12 minute cap

9 L Hang/ Crunch on Rope (Alt hands)

6 Tricep Dips (negative)

3 Strict Pull ups (negative)

12 Min amrap

10 Barbell rows

10 Push press

10 barbell curls

10 bench dips

100 M Run

Thursday

Announcements

Join us for Memorial Day Murph on May 27th at 9/10:30!!

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (4 Rounds for reps)

AMRAP 7:

10 Cal Bike

10 Front Rack Lunges 95/65

AMRAP 7:

10 Cal Bike

50 Double Unders

AMRAP 7:

10 Cal Row

10 Devil Press 35/25s

AMRAP 7:

10 Cal Row

10 Wall Balls (20/14lb)

*REST 2 min. after each section. You should need it if you go hard.

Extra Credit

Metcon (Time)

10min. to finish… (Solo)

1min. Plank “Buy in”

40-30-20-10

Push-Ups

Russian Twists with 15lb. plate (L+R=1)

*This is actually pretty nasty!

Wednesday

Announcements

Join us for Memorial Day Murph on May 27th at 9/10:30!!
Happy Birthday to Coach Amy and Amanda Mortley!!

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Deadlift (4×4)

Deadlift Singles

E2M

4×4 @ 70-80%

Treat each rep within your set like a single. Pull the rep, lower the weight under control, and then let go of the bar and reset. Repeat for each rep. The idea is that you can’t use a stretch reflex throughout the set.

Metcon

Metcon (AMRAP – Reps)

AMRAP 15 Minutes

3 Rope Climbs

6 Squat Cleans 225/155lbs

9 Box Jump Overs 30/24″

Being steady in this workout is FAST. There is plenty of opportunity to get stuck somewhere, and that is what should be avoided. Smooth rope climbs, singles on cleans, and consistent box jumps. Cut out transition times. As always, scale weights as needed.
Scale Accordingly

Extra Credit

Metcon (Time)

3 Rounds

50 Pull Ups or 4 sets

Rest 3:00

Open up with a big chunk each round. This piece should be 4 or less sets each round. If you need more, you should scale the number back a bit.

Pump it up

Announcements

Join us for Memorial Day Murph on May 27th at 9/10:30!!

Bear Canyon CrossFit – Functional Body Building

View Public Whiteboard

Applied Strength

Metcon (No Measure)

Pendlay row

5×5

into

Barbell Glute bridge

5×8

Burn Out

Metcon (No Measure)

3 rounds (on your own) 12 minute cap

9 L Hang/ Crunch on Rope (Alt hands)

6 Tricep Dips (negative)

3 Strict Pull ups (negative)

Burn out 12 Min amrap

10 Barbell curls

10 Dips

10 barbell Rows

10 barbell Lunges

100 M Run

Tuesday

Announcements

Join us for Memorial Day Murph on May 27th at 9/10:30!!
Happy Birthday to Terra McDermott!!

Bear Canyon CrossFit – WOD

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Warm-up

Trainers Choice (No Measure)

Weightlifting

Snatch (6×2)

Hang Snatch (above knee)

Every 2 Minutes for 12 Minutes

2 Reps @ 85%+

Heavier than last week

Metcon

Metcon (AMRAP – Reps)

16 Minute Running Clock

4:00 Max Rep KB Snatch 53/35lbs

4:00 Max Burpees to Plate

4:00 Max Rep KB Snatch

4:00 Max Burpees to Plate

Try to hold the KB the entire 4:00. Switch hands as often as needed to keep it moving and maximize reps. On the burpees, just hold a steady pace throughout the 4:00.

Extra Credit

Metcon (Weight)

Single Leg KB Deadlift

6×10 (3 sets per side)

Don’t rush these, show control on the decent when lowing the KB back to the ground.