Monday 130916

All-levels WOD/Beginner WOD:
THE BEAR COMPLEX
1 set is 1 round of:
power clean
front squat
jerk
back squat
behind the neck jerk
Work up to the heaviest set possible. Perform 8 sets total.

Competition Team WOD:
Part A. Find Max set pistols each leg.
Part B. Good Mornings, 3×8 reps
Part C. “Fran”-ish, 4 rounds for time AFAP:
15 thrusters (95/65#), 15 chest to bar pull ups, Rest/walk 5 minutes.

CFE WOD:
3x
300m run
50 squats
300m run
40 sit-ups
300m run
30 pushups

P1250456
(Photo credit: Alex Robleto)

“This is CrossFit”
Homemade hill sprints
Meanwhile, in Russia…
9 Surprising Foods With More Sugar Than a Krispy Kreme Doughnut
How high can you step?
Schedule changes, effective Monday, September 30th

Here’s what’s on tap for Tuesday’s classes:

All-levels WOD/Beginner WOD:
A. Back Squat 3-3-3
B. 5 RFT: 40 double unders, 10 toes-to-bar

Competition Team WOD:
Part A. Find Max set pistols each leg.
Part B. Good Mornings, 3×8 reps
Part C. “Fran”-ish, 3 rounds for time:
15 thrusters (95/65#), 15 chest to bar pull ups, Rest 2 minutes.

  • Brad Hoover

    A little motivation for tomorrow. Rob Orlando, 7 unbroken rounds, 200#: http://www.youtube.com/watch?v=8IQftORtxqk

  • John E

    Worked upto 185#s

  • Brad Hoover

    A: Bear complex 65-85-95-115-115-125-95

    • Guest

      Worked up to 185. Jerk felt slow and not explosive this morning.

  • AndyK

    Worked up to 185, jerk felt slow and not explosive this morning.

  • Erik D

    Got up to 115#. My shoulders start to really hurt after a bunch of cleans and jerks. It’s frustrating — I know I can do more weight, but I don’t want the shoulder pain to get worse.

  • Jonathan K

    Worked up to 225 and then failed twice at 245 (front jerk) and 235 (back jerk)

  • Albert Insogna

    Worked up to 155, failed at 165 on the front squat. #chickenlegs