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.

13 Comments

  • lizowiz

    06/29/2016 @ 4:53 pm

    FS: 145×3
    WOD: 11:19 L3

  • Sean Flannery

    06/29/2016 @ 1:21 pm

    FS: 265
    WOD: 9:58 Rx

  • Joel

    06/29/2016 @ 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

  • jason barrow

    06/29/2016 @ 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 @ 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 @ 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.

  • Trevor Crean

    06/29/2016 @ 12:06 am

    Sq: 195
    WOD: 13:55 L3

    Not my cup of tea.

  • Morgan

    06/28/2016 @ 5:51 pm

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

  • Liz Crean

    06/28/2016 @ 5:39 pm

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

  • Mike Quigley

    06/28/2016 @ 3:05 pm

    FS 225×3
    WOD 11:28 RX

  • Alec

    06/28/2016 @ 2:06 pm

    FS 275×3, 12:08Rx-

  • Nick Alonso

    06/28/2016 @ 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)

  • Brian M. Maser

    06/28/2016 @ 12:31 pm

    FS: up to 265
    WOD: 14:50 Rx

Comments are closed.

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