W.O.D. 4.11.14

"The BEAR Complex"

You have 5 rounds to find your max weight at:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
These exercises must be done in succession without putting the bar down for seven times through the sequence.
You may rest as needed between rounds.
Contact with the floor must be touch-and go during sequences.
Rest anywhere but the floor.

Community Notes:
All weekend classes will be held at the Annex- 110 C DeKalb Street.

"Only the weak are cruel. Gentleness can only be expected from the strong."
- Leo Buscaglia


Unknown said...

I don't care about what you don't like. I want to know what you do like. What's your passion? What really fires you up and gets you going? That's what I want to know about a person!

Jason Lyons said...

Family, travel, wine and music.

Stephanie Vincent said...

Jeff from WV- 95
Brian H-105 (pc/pp/bsx2/pp)

Justin R-145
Peter W- 135
Rebecca- 80
Nick - 95

Welcome to Jeff dropping in from WV! I could tell you had more, glad you went for it! Also glad some at 7am also took the suggestion to go up (Justin & Rebecca). Justin said "I hate you" after he finished the complex at 145. lol. Hey King- nice hickey (are two right feet, better than two left feet?).

This BEAR is as much mental as it is strength. For most, If the Push Press isn't nearing failure...you can go heavier.

Paul S said...

Travis Form
Fran 45
Diane 103
Jackie 73
Rich 80
Jill 58
Barb 55
Susan 65
Kara 53
Christ 53
Dave 125
Zelda 45
Allison B. 58

Nice showing for the 9:30 today, Thanks for Dave and Travis for coming in the morning!

Travis said...

That bear ate me like I was a wild salmon heading upstream to spawn

Stephanie Vincent said...


Miranda 90
Audrey 60
Joe G 95
Pam 83

Nice work guys! Welcome to the nooner Joe!


Paul S said...

Oleg 85/Form

Oleg is back! Great catching up with him. One of my first crossfit workouts was Bear Complex and Oleg was my partner. He helped me a lot when I was a new member. A little role reversal.

Unknown said...


Laura P 83
Regi 65
Roman 115
Tim H 95
Josh 105

5:30 Mobility

tim H

Paul S said...

Sue 45
Marci 45
Shawna 65
Manisha 45
Ryan A. 115
Steph C. 65
Jill 65

Did we all just become best friends? I think so.
Good job, this was a fun class.
Suns out Buns Out, Suns out Guns Out.