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
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
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
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
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
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
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
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.