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“the bear and the maiden fair”

"Never Tell Me The Odds" -Han Solo
“Never Tell Me The Odds” -Han Solo

Today’s schedule

6a: All Levels CrossFit- Travis
7a: All Levels CrossFit- Travis
8a: Open Gym- Michael
12n: All Levels CrossFit- Brianna
4p: Open Gym- Michael
5p: All Levels CrossFit- Justin
6p: All Levels CrossFit- Justin
7p: All Levels CrossFit- Justin

Workout of the Day (WOD)

A. Bear Complex: In 15 minutes working up to a heavy set of 3 cycles of Bear Complex.

Bear Complex 1 cycle:
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press

B. “The Bear & The Maiden Fair”
3 Rounds For Time*
3 Cycles Bear Complex (m = 95/120/155, w = 65/85/105)
30 Cal Row
Rest 3 minutes between rounds

*Time Caps per round (on running clock):
3 minute Time Cap for round 1
9 minute Time Cap for round 2
15 minute Time Cap for round 3

Post max load for 3 cycles Bear Complex, and time to complete 3 rounds. If time cap reached before finishing row in 1st round, stop and rest 3 minutes then continue to round 2. Score is now total calories rowed before time caps.
Ex1: 185#, 11:40 L2
Ex2: 205#, (62 cal) L3

And coming tomorrow…

Complete 8 Rounds for Time of:
8 Burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Push Press (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Parallette Lateral Hops

24 minute time cap. Post time to complete 8 rounds. If time cap is reached, post total reps.
Example 1: 18:10.
Example 2: (24:00) 501 reps.

THUR 05.19.16 Read More »

Hold that bar and watch me do T2B
Hold that bar and watch me do T2B

Today’s schedule

6a: All Levels CrossFit- Michael
7a: All Levels CrossFit- Michael
8a: Open Gym- Michael
12n: All Levels CrossFit- Justin
4p: Open Gym- Michael
5p: All Levels CrossFit- Michael
6p: All Levels CrossFit- Tom
7p: All Levels CrossFit- Tom

Workout of the Day (WOD)

A. Bear Complex: In 15 minutes working up to a heavy set of 3 cycles of Bear Complex.

Bear Complex 1 cycle:
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Press

B. “The Bear & The Maiden Fair”
3 Rounds For Time*
3 Cycles Bear Complex (120/85)
30 Cal Row
Rest 3 minutes between rounds

*Time Caps per round (on running clock):
3 minute Time Cap for round 1
9 minute Time Cap for round 2
15 minute Time Cap for round 3

Post max load for 3 cycles Bear Complex, and time to complete 3 rounds. If time cap reached before finishing row in 1st round, stop and rest 3 minutes then continue to round 2. Score is now total calories rowed before time caps.
Ex1: 175#, 11:40 Rx.
Ex2: 95#, 72 cal.

And coming tomorrow…

“8 Cubed”
Complete 8 Rounds for Time of: [24 minute time cap]

8 Bar-facing burpees
8 Air Squats
8 AbMat Situps
8 Power Clean (75/55)
8 Push Press (75/55)
8 Jumping Lunges (Alternating. 4 each leg)
8 Pushups
8 Barbell Lateral Hops

Post time to complete 8 rounds. If time cap is reached, post total reps.
Example 1: 18:10 Rx.
Example 2: (24:00) 501 reps Rx.

THUR 06.04.15 Bear Complex Read More »

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