Workout Of The Day

Partner Saturday

Bear Canyon CrossFit – WOD

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Metcon (Time)

For Time with a Partner:

200 Cal

200 Squats with a plate 45/25

30 Hang Power Snatch 135/95

40 Burpees Over the bar

30 Thrusters 135/95

200 Plate pushups 45/25

200 Cal

TGIF

Bear Canyon CrossFit – SWEAT

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Warm-up

200 meter run

10 kips on the rig

10 DB push press

10 Airsquats

Metcon (Time)

Teams of 2 today! Only 1 person works at a time

and the rules are highlighted below!

Metcon (Time)

40min. to try and finish…

1600m Run Relay

50 Devil Press (50/35)

100 Pull-Ups

2000m Row

100 DB Push Press

50 Pull-Ups

100 Calorie Assault Bike

Rules of this workout:

1.) Run must be broken up into 200m intervals

2.) Row must be broken up into 200m intervals

3.) Assault bike can be broken up anyway you

want!

4.) Devil Press, Push Press, and Pull-Up

sections can be broken up anyway you want!

tgif

Bear Canyon CrossFit – WOD

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30 Muscle-Ups (Time)

30 muscle-ups for time
* BAR MU for TIME

SCALE TO

* Banded BMU

*Jumping

or

30 Banded ring MU transitions

or 40 Pullups and 40 Dips

Metcon (Time)

For TIme:

30-20-10

Double DB Clean and Jerks 50/35

Bjo 24/20

Cals AD

Accessory work

4×15 weighted Hip ext

Swol Day Thursday

Bear Canyon CrossFit – WOD

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Metcon (No Measure)

10 Min Emom

1) 5-10 Ring Pushups

and 5 Pullups every minute

rest 2 Mins

10 AMRAP

500m Row

20 DB Front rack lunge

20 DB push Press

Rest 2 min

For TIme

50 Alt Single Leg TTB *total

50 DB HAMMER CURLS * each arm

50 Alt Single Leg V ups *total

50 DB Skull Crushers *each arm

SWEAT

Bear Canyon CrossFit – SWEAT

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warm up

Warm-up (No Measure)

Warmup 40-20-10

Rig Run

Stretch

Workout #1

Metcon (Time)

25 mInutes to Finish…….

50 Push Press 75/55

40 Box Jumps

30 SDLHP 75/55

200 M run or row

10 Wall Walks

200 M row or run

30 SDLHP

40 Box Jumps

50 Push Press

Rest 5 minutes

2 Rounds…

1 Min Plank

1 Min Russian Twist

1. Min Plank

1 MIn Vups

1 Min Rest

Back Squat

Bear Canyon CrossFit – WOD

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Strength

Back Squat (1×20)

“widow maker”

take 3 sets to do your 20RM backsquat. Shoot for 60-65% of 1rm. we will be builing off this for the next month or so.

use the first 2 sets to warmup but only doing 8-10 reps then 1 attempt at the 20 reps

Metcon (Time)

200 DU

21-15-9

Deadlift 225/155

Pullups

200 DU

Accessory work

3x 50-100′ HSW

5 BMU