Workout Of The Day

Sunday

Bear Canyon CrossFit – WOD

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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