Workout Of The Day

Wednesday

Announcements

Don’t forget your personal chalk buckets!

Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Metcon (No Measure)

Glute Activation

Monster Walks

Then

3 Rounds

10 Burpees

10 Jump Squats

10 Russian Swings

Weightlifting

Back Squat (6×6)

E2M

HAP

Zoom

Bulgarian Split Squat 12×12 (6 each leg)EMOM

Metcon

Metcon (AMRAP – Reps)

15 min Amrap

10 Wallballs 20/14

10 American Swings 55/35

10 box jump overs 24/20
Zoom

10 Cleans (Full Squat)

10 Swings

10 Tuck Jumps

Extra Credit

Metcon (No Measure)

5×15 Floor Press

100 PVC Ab Mat sit-ups

SWEAT WEDNESDAY

Announcements

Don’t forget your personal chalk buckets!

Bear Canyon CrossFit – SWEAT

View Public Whiteboard

SWEAT WOD

Lets MOVE….

40/20

1. Run in place

2. Slap Jump

3. Burpees

4.Kick Squat KIck

5. HIgh Knees

6. Mountain Climbers

7. Push Ups

8. Sit Ups

9. Reverse Burpees

10. Banded Squats

11. Banded walks

12. Banded kick backs

1 minute on/ 20 seconds off

10 rounds

Row/ Box Jump

1 minute on/ 20 seconds off

10 rounds

Push Press

Power Cleans

1 minute on/ 20 seconds off

10 rounds

Ball Slams

Sit-ups with ball extentions

1 minute on/ 20 seconds off

10 Rounds

Pulsing Lunges R x 2

Pulsing lunges L x2

Glute Bridge weighted x2

Glute Knee in and out x2

Side ABS R x 2

Side ABS L x 2

Hibernation Day #79

Announcements

Don’t forget your personal chalk buckets!

Bear Canyon CrossFit – Hibernation WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (No Measure)

Butts and Guts Marathon”

Min. 1) Plank

Min. 2) Max Glute Bridges

Min. 3) Max Russian Twists

Min. 4) Max Fire Hydrant (Right)

Min. 5) Max Fire Hydrant (Left)

Repeat for 4 Total Rounds. (20min.)

I would like to ask a few things of you:

1.) Do not rush the glute bridges. Bring your hips up and hold for a second before you come down (like in the video I linked)

2.) You can go faster on the fire hydrants, but still, don’t go crazy fast. And I know what you’re thinking… This movement looks “dumb.” I thought so too, but it works the side of your glutes like nothing else if bodyweight is all you’re working with. SO GET EXCITED about some damn fire hydrants 🙂

Fire Hydrant Demo:

https://www.youtube.com/watch?v=hpOpkgebjFI

Glute Bridge Demo:

https://www.youtube.com/watch?v=CGV3c-X53Bg

Tuesday

Announcements

Don’t forget your personal chalk buckets!

Bear Canyon CrossFit – WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

3 Rounds

200M Row

50 SU

10 Jumping Lunges

10 Good Mornings

10 Air Sqauts

Weightlifting

Front Rack Lunge (6×10)

E1:30

HAP

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
50 DU after each round

100 SU

Scale Accordingly

Extra Credit

Metcon (No Measure)

5×15 Reverse Curls

5×15 Plate to overhead

PVC Ab Mat Sit Ups

5×20

FBB Upper

Announcements

Don’t forget your personal chalk buckets!

Bear Canyon CrossFit – SWEAT

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (No Measure)

Barbell Curl and press – 100

Barbell High Pull- 90

Barbell Press 80

Floor Press – 70

Behind the Neck Press – 60

Pull-up 50

Push-Up 40

Chin-ups 30

Front Raise -20

EMOM 3 Burpee

Metcon (No Measure)

100 Banded Ab Crunches

100 Ab Mat sit ups

Hibernation WOD

Announcements

Don’t forget your personal chalk buckets!

Bear Canyon CrossFit – Hibernation WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

Metcon

Metcon (Time)

Twisted Steel & Sex Appeal”

2 Rounds For Time and Quality:

50 Elevated Heel Air Squats

50 Table Pull-Ups

50 Seated Knee To Chest

50 Glute Bridges

50 Fly Push-Ups

50 Chair Dips

Today is a true full body workout that mimics a traditional physique style training regime. I want you to move through everything as quick as you can today, BUT with good controlled form. You will need to break from time to time and that’s fine, but keep the rest breaks short and get back on it!

Advanced athletes can do a 30X0 Tempo on everything. (Which means: 3sec. on the way down, 0sec. spent at the bottom, come up quick, and spend 0sec. at the top. Repeat. Essentially just the “lowering phase” is what matters most.

Another advanced option would be to do 3 rounds 🙂

Heel Elevated Air Squats: (You can use a book or anything around the house that will comfortably raise the heel)

https://www.youtube.com/watch?v=TarY6rZoouI

Fly Push-Ups Demo:

https://www.youtube.com/watch?v=xRtSYyo-3wg

Table Pull-Ups Demo:

https://www.youtube.com/watch?v=WBtRYAhdnBs

Seated Knee To Chest Demo:

https://www.youtube.com/watch?v=Myw3dRGi5L0

Chair Dips Demo:

https://www.youtube.com/watch?v=HCf97NPYeGY

Glute Bridge Demo:

https://www.youtube.com/watch?v=CGV3c-X53Bg

Sent from my iPhone

Hibernation Day #77

Announcements

Don’t forget your personal chalk buckets!

Bear Canyon CrossFit – Hibernation WOD

View Public Whiteboard

Warm-up

Trainers Choice (No Measure)

Strength

Strict Press (10×5)

This means strict, no dip no movement whatsoever except the bar going up. To include leaning of the upper body.
EMOM

OR :40 OF WORK

Metcon

Metcon (AMRAP – Reps)

20 Min Amrap

1 Wall Walk

3 Air Squats

5 Sit-Ups

Wall Walk Demo:

https://www.youtube.com/watch?v=NK_OcHEm8yM