Workout Of The Day

Wednesday

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

Snatch (6×6)

Every 2 Minutes For 12 Minutes

6 Touch and Go Squat Snatch

Set 1: 50-60% Range. Set the tone for your movement

Sets 2-5: Build. Stay smooth.

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)

SWEAT WEDNESDAY-

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

SWEAT WOD

Warm-Up

50-Air squats

40- Jumping Jacks

30- Lateral Lunges

20- Burpees

10- Push-ups

WOD #1

Rowing

Wallballs

WOD #2

Handstand Walks

KB Overhead Lunges

WOD#3

Push-Press

Push-ups

Abs and Core

Happy Wednesday

Extra Credit

50 sit-ups

1 Mile Run

Tuesday

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

Then

Bench Press

4 ×10

E1:30

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

FFB Upper

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

Monday

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

E2M

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

Sweat

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

SWEAT WOD

BREAK UP/MAKE UP

Warmup-

200 Meter row

10 Dumbbell Press

10 DB Squats

10 Superman on Rig

Part A – Break -up

1 push press- 1 burpees 125/85

2 push press – 2 burpees

3 Push Press – 3 burpees

Until fail

Part B – Make Up

6 Rounds

5 Power Cleans 125/85

10 Pull-ups

200 Meter Row

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

switch

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

Bugaboo

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

A) 5-7 min easy row or bike, keep heart rate low but get the muscles moving and get a little sweat going.

B) Specific Mobility

Couch Stretch 2min/side

Banded OH Distraction – 2min/side

C) General Prep

3 Rounds

10 Kb Halo (5 each way)

10 Goblet Squat

10 Kb Strict Press (5 per arm)

10 Kb SA Thruster (5 per side)

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)