Workout Of The Day

Savage Saturday

Bear Canyon CrossFit – Savage Saturdays

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Metcon (Time)

“T.U.P”

15-12-9-6-3 Reps For Time

Power Cleans 135/95#

Pull-Ups

50-40-30-20-10

Cal Row

then

15-12-9-6-3 Reps For Time

Front Squats 135/95#

Pull-Ups

50-40-30-20-10

Cal Row

Time Domain: 15:00-25:00

Time Cap: 30:00

Split work however with a partner

TGIF

Bear Canyon CrossFit – WOD

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Metcon (Time)

“The Upside Down”

For Time:

50 Wall Balls 20/14#

20 Handstand Push-Ups

50/35 Cal Echo or 55/42 Cal Assault Bike

20 Handstand Push-Ups

50 Alt DB Hang Snatch 50/35#

R: 5:00

50 Wall Balls 20/14#

30 Push-Ups

50/35 Echo Bike or 55/42 Cal Assault Bike

30 Push-Ups

50 Alt DB Hang Snatch 50/35#

Time Domain:

Each Set 8:00-12:00

Total Time: 21:00-29:00

Time Cap: 30:00

RX= 20 Strick Handstand Push – Ups
RX+:

2 Rounds For Time

50 Wall Balls 20/14#

25 Strict Handstand Push-Ups

50/35 Cal Echo

25 Strict Handstand Push-Ups

50 Alt DB Hang Snatch 50/35#

R: 5:00 b/rounds

Finisher

Shoulder Finisher

4 Sets

15 Weight Plate Front Raise

10/10 Weight Plate Around the World

Max Plate Overhead Hold

R: 1:30 b/s

Load: Suggested 25/15#

TWR PRIDE (Together We Rise)

Bear Canyon CrossFit – SWEAT

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Warm-up

3x :30

Invisible Jump Rope

Skater Lunge

Man Maker

Rest

Metcon (AMRAP)

30:00 Partner AMRAP

6 Power Cleans (185/125 lb)

6 Synchronized Burpees

200 meter Run (together)

6 Synchronized Burpees

28 Alternating Dumbbell Snatches (50/35 lb)

6 Synchronized Burpees

After 30:00, Cash-Out of:

69 Wall Ball Shots (20/14 lb)

Split the work as necessary aside from the Partner Run and the Synchronized Burpees. Then from 30:00, complete the cash-out of 69 Wall Ball Shots

This workout is dedicated to Marsha P. Johnson. As an African-American trans woman, Johnson and her friend co-founded the Street Transvestite Action Revolutionaries (STAR) and they became fixtures in the community, especially in their commitment to helping homeless transgender youth. STAR provided services — including shelter (the first was a trailer truck) — to homeless LGBTQ people in New York City, Chicago, California and England for a few years in the early 1970s.

The rep scheme signifies:

– 24 minutes for Marsha’s birthday on August 24

– 6 Power Cleans for the 6 days of the Stonewall uprising protests (6/28/1969 – 7/3/1969)

– 6/28/69 reps for the date when the Stonewall uprising began

Thursday

Bear Canyon CrossFit – WOD

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Metcon (Time)

“The Sauna Test”

For Time:

1000m Row

200 Double Unders

1 Mile Run

200 Double Unders

1000m Row

Time Domain: 20:00-30:00

Time Cap: 35:00

Finisher

5 Sets, or 10:00

10/10 Side Plank Banded Row

:25/:25 Split Stance Paloff Press

10 Pike Ups

Ass & Abs Day 3C

Bear Canyon CrossFit – Ass & Abs

Warm-up

2rds :30 each movement

High Knee

Lying Spine Flex

Air Squats

PVC Superwoman Pulse

Lung + Reach Across

Flutter Kick

Knee Pulls

Strength

Death Set: DB Bulgarian Split Squat

3 Rounds of

8 Heavy + :08 Hold at Parallel

8 Medium + :08 Hold at Parallel

8 Light + :08 Hold at Parallel

*weak side first, then stronger leg

REST 2min

Intervals

9 AMRAP

Max Banded Leg Lifts on bench

Every 1:30 -5 Seated Good Mornings

Circuit

2 Rounds of

20 Standing Rev Hyper w/band

15 X-Over L Crunch

12 Step Up

10 Tuck Up’s

. . . rd1 weak leg, rd2 stronger leg

Wednesday

Bear Canyon CrossFit – WOD

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Deadlift

Every 2:30 for 12:30

5 Reps @ 70%

5 Reps @ 70%

4 Reps @ 80%

4 Reps @ 80%

3 Reps @ 83%+

Metcon (AMRAP – Rounds and Reps)

“The Monster”

11:00 AMRAP

9 Deadlifts 225/155#

7 Bar Facing Burpees

5 Ring Muscle-Ups

Goal: ~1:30-2:00/Round

~6 Rounds +/- 10 Reps

Happy Wednesday

Bear Canyon CrossFit – SWEAT

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Warm-up

Warm-up (No Measure)

40-20-10

1.Jumping Jacks

2.Air Squats

3.Left Box Step Up

4. Right Box Step Up

5. Tricep Dips

6. Split Squat Left

7. Split Squat right

8.Burpees

9. Down Dog to Plank

10. Dolphin Pushup

Workout #1

Metcon (No Measure)

0-20 Minutes:

every 2 minutes x 10 rounds

200 M run

15 Barbell Overhead Squats 45/35

23-30 Minutes:

100 Barbell Back Squats

at the top of every minute 5 Burpees

32-36 Minutes:

4 Min AMRAP

Max GHD Sit Ups or PVC Sit-Ups