BCBBJ

Feb 21st, 2011

Category: CrossFit

BCBBJ

Jeff

Big Congats to everyone who completed the Level 1 certification this weekend including our very own members Nick, Joe, Jackie, Crusty, Berretta, Jaime, Papa C and Kevin Mullins.

Strength
Back Squat
3,3,3,3,3

WOD
5-4-3-2-1-2-3-4-5
Bear Complex
Burpee Box Jump (24/20)

L3 (115/80)
L2 (95/65)
L1 (65/35)
ADV (135/95)

DISCUSSION 3 Comments

  1. chuck 02/21/2011 at 6:17 pm

    Here’s another good video linked through the crossfit endurance site of one of the CFE coaches doing a bear complex with 235lbs. Yea…Hes kinda strong. Kinda.

    http://www.sicfit.com/coverage/238072-The-Fittest-Games-Challenge/video/458517-Bryan-Diaz-235lb-Bear-Complex

  2. Amy 02/21/2011 at 4:19 pm

    there are many different ways to do the bear complex. one being not resting between each complex. For todays wod you can rest the bar down in-between each complex.

  3. Chuck 02/21/2011 at 2:53 am

    The bear complex: Deadlift, power clean, front squat, push press, back squat, push press. And most importantly DO NOT PUT THE WEIGHT DOWN during each set. Boo Ya. Rest in front rack or back rack position.

    http://www.youtube.com/watch?v=0WOP9J7QPwI