Bear Complex & Dubs – CFS

Jun 28th, 2016

Category: CrossFit

Bear Complex & Dubs – CFS

Ronnie

Ronnie

Old School Crossfit Video – The Bear Complex

Strength
Front Squat
3-3-3-3-3

WOD
5-4-3-2-1
Bear Complex (155, 105)
Double Unders x20

Level 3- 135, 95
Level 2 115,80 Level 1 95,45
ADV- 175, 120

Ca$hout
3 Rounds
20 Sit-ups
30 Hollow rocks


Conditioning Class: WOD

EMOM until unable to complete
100m Run + 8 Burpees

L3 – 6 Burpees
L2 – 4 Burpees
L1 – 3 Burpees

*If you fail before the 10 minute mark, take 1 full minute off & reduce the number of burpees, then continue on.

Conditioning Class: Midline
With a kettlebell
2 Rounds
10 Cross Chops each side
20 Side Bends per side
30 Weighted Sit ups
Rest as needed between rounds.

DISCUSSION 13 Comments

  1. lizowiz 06/29/2016 at 4:53 pm

    FS: 145×3
    WOD: 11:19 L3

  2. Sean Flannery 06/29/2016 at 1:21 pm

    FS: 265
    WOD: 9:58 Rx

  3. Joel 06/29/2016 at 2:38 am

    Front Squat: 185×3, 190×1 – dropped the 2nd on the way out of the hole, 190×2 – got stuck in the hole of the 3rd
    WOD: 10:05 95#, singles

  4. jason barrow 06/29/2016 at 12:52 am

    Front Squat: 225×3
    WOD: 12:10 Rx

    No one but Chaput thought I could hang with 155#, bless you Chaput, no love for the rest if you!
    I should shout out Gooding though, gave me a L to hold after the tonight’s 7PM throwdown, beating me by 8 seconds.

    • Peter Gooding 06/29/2016 at 12:17 pm

      That’s garbage! I knew you’d be able to swing the 155#! Actually, I wouldn’t have allowed you to do anything less.

      • jason barrow 06/29/2016 at 1:06 pm

        I feel like I have to explain what I was up against last night.
        Bish acted as the WORLD’S GREATEST hype man, pit crew, and caddy all rolled into one for Gooding. He’s coming over encouraging him, switching out his jumprope with a more appropriate one, giving him double under tips. Only way he could have helped him more would be to rip the bar out of Gooding’s hands and finish the WOD himself. We’re throwing down so we’re facing each other, I’m incredulous, I can’t believe what I’m seeing. I tell Bish come on man spread the love this way. When he does come over to me I basically just get a tepid approval that I’m performing the bear complex correctly.

  5. Trevor Crean 06/29/2016 at 12:06 am

    Sq: 195
    WOD: 13:55 L3

    Not my cup of tea.

  6. Morgan 06/28/2016 at 5:51 pm

    5X5 back squat at 215
    wod – 8:34Rx

  7. Liz Crean 06/28/2016 at 5:39 pm

    fs 143#. back squatted last night, horrible planning on my part.
    wod 12:26 rx

  8. Mike Quigley 06/28/2016 at 3:05 pm

    FS 225×3
    WOD 11:28 RX

  9. Alec 06/28/2016 at 2:06 pm

    FS 275×3, 12:08Rx-

  10. Nick Alonso 06/28/2016 at 1:44 pm

    FS: 205#
    WOD: 13:35 @135 (broken jump rope in the first round so only got through about 50 Dubs then replaced rope for round 2)

  11. Brian M. Maser 06/28/2016 at 12:31 pm

    FS: up to 265
    WOD: 14:50 Rx