Feeling Bearish?

Saturday 120421

WODs at HR:00 and HR:40
A: Russian gymnastics workout

B: “The Bear”
Clean, front squat, push press, lower behind the neck, back squat, push press from behind the neck and lower to the floor. That’s one rep. Start with 3 reps on an empty bar. If you complete all three, add ten pounds and do it again. Then ten more. Etc.

WODs at HR:20
A: Front Squat 5×3
Back Squat 1×20

B: 1’ Max Box Jumps
1’ Max Double Unders
1’ Max Squats

* * * * *

In addition to the regular WOD class options listed above, you have the option to come join us at noon or 1PM for this week’s High Noon Hero WOD (and be sure to pre-register in Zen Planner)!

Gator

Eight rounds for time of:
185#/125# Front squat, 5 reps
26 Ring push-ups

U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines.

Shayna bends over backwards to do something besides a handstand in her CrossFit-inspired vacation picture:

Here’s what’s on tap for Sunday’s WOD classes:

WODs at HR:00
A: Press 5×3
Press 1×20

B: 5 Rounds:
1’ Max KB Swing (2pd/1.5pd)
1’ Max Situps
1’ Rest

WODs at HR:20
A: Russian gymnastics workout

B: “The Bear”
Clean, front squat, push press, lower behind the neck, back squat, push press from behind the neck and lower to the floor. That’s one rep. Start with 3 reps on an empty bar. If you complete all three, add ten pounds and do it again. Then ten more. Etc.

  • Andy G

    First stop of the day, NYC Endurance with Brian and Duwayne (certainly butchering his name-hope it catches on). 6x200M kind of casual runs working on form. Very glad I am joining up with these guys, much needed.

    • Andy Graves

       2nd up, Front squats, 3×5-185, 190 PR, 195 PR Back squats 1×20 195 PR

      • reisbaron

         Solid Saturday for AG.  Well done sir!

        • Andy Graves

           Thanks Reis. Not going crazy but I have been putting in some good weeks. Diet has been dialed in. The big missing piece is adequate sleep. My partner and I are on completely different schedules so that is a hard one. Doing what we can do, right?

          • reisbaron

            There’s always a compromise.  If I got perfect sleep every night I wouldn’t be able to come to the gym.  Pick your battles when you can…

  • Amanda Long

    A. Pull-up challenge (21)
    B. RGWU (day 2, level 2) – also worked on muscle-up progressions (thanks Coach Avery).
    C. The Bear with Maggie, Courtney and Jessica – made it through 93. Cleaned 103 (PR) – really need to focus on lifting heavy things!!!!

  • Asegal04

    Bear:

    175×1

    Cleans and front squats need work

  • Gwachsteter

    the Bear … 165 & one rep 175. 

  • Rory

    Bear: 155 and 2 reps at 165

    any post happy hour WOD’s of Shame? Bueller?? anyone?

  • Courtney S

    Bear: 113

  • Craig L

    Front squat (did 3 sets of 5 reps by mistake): 235, 235, 255
    Back squat 1×20: 205

    Felt good, very good, will move up to 255 for all 3 sets for FS and 225 for BS1x20 next time.

    Box jump: 21
    Double under:…3? I suck at these.
    Squat: lost count, somewhere in the low 40s.

  • Matt M.

    The Bear: 175
    Great work to malcolm, Greg and Aaron.

  • Daniel K.

    The Bear: 185 x 1rep 

    • Gwachsteter

      Strong!

      • Daniel K.

        Thanks. I was just motivated by everyone going in ahead of me.

  • Steve Slo

    Great WOD. A lot of fun.

    Failed on the 2nd rep of 155#

  • Andy Graves

    Oh man, just fried up some beef liver. In a word, ewwww…. Having a hard time believing I liked this stuff as a child. Any good recipes out there? 

  • http://www.digitalnino.com/ Cleo Kirkland

    Bear:
    205.  Was a fun one.  Upper back is pretty sore from all the cleans, lol. 

    • reisbaron

       Amazing number for that WOD Cleo…nice work!

    • Asegal04

      Impressive, good work

  • Malcolm

    Bear:  175

  • Jana B.

    Bear: 103.