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Bear Complex

Main – CrossFitView Public WhiteboardBear Complex (Time)Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead

Without letting go of the bar, or resting it on the ground, complete 7 sets of the sequence to complete 1 round.

5 Rounds totaling 35 reps
135/115

By |February 22nd, 2015|Workout of the Day|Comments Off

2/20/15

Main – CrossFitView Public WhiteboardMetcon (Time)BEAR COMPLEX
Power Clean
Front Squat
Shoulder to Overhead
Back Squat
Shoulder to Overhead

Without letting go of the bar, or resting it on the ground, complete 7 sets of the sequence to complete 1 round.

5 Rounds totaling 35 reps
135/115

By |February 20th, 2015|Workout of the Day|Comments Off

2/19/15

Main – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)15 Minutes
1 Rope Climb
30 KB Clean and Jerk 53/35
15 Burpees

By |February 19th, 2015|Workout of the Day|Comments Off

2/18/15

Main – CrossFitView Public WhiteboardPower Clean (15 Minutes 1RM)Metcon (Time)5 Rounds
15 Ring Dips
7 Wall Walks

By |February 18th, 2015|Workout of the Day|Comments Off

2/17/15

Main – CrossFitView Public WhiteboardMetcon (Time)4 Rounds
5 Ring Push Ups
10 KB Swings 53/35
15 Box Jumps 24/20 (24/30)
20 Deadlifts 185/155

By |February 17th, 2015|Workout of the Day|Comments Off

2/16/15

Main – CrossFitView Public WhiteboardCrossFit Games Open 14.2 (AMRAP – Reps)0:00 – 3:00
2 Rounds of:
10 Overhead Squats, 95# / 65#
10 Chest-To-Bar Pull-ups

3:00 – 6:00
2 Rounds of:
12 Overhead Squats, 95# / 65#
12 Chest-To-Bar Pull-ups

6:00 – 9:00
2 Rounds of:
14 Overhead Squats, 95# / 65#
14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not […]

By |February 16th, 2015|Workout of the Day|Comments Off

02/13/15

Main – CrossFitView Public WhiteboardMetcon (Time)3 Rounds for Time
21 KB SDHP 53/35
100m Farmer’s Carry 2×53/35
10 Burpees
100m Farmer’s Carry 2×53/35

*100m=perimeter of basketball gym
**Can us DBs for carry

By |February 13th, 2015|Workout of the Day|Comments Off

02/12/15

Main – CrossFitView Public WhiteboardTurkish Get-Up20 Mins to 1RM (right and left)
1 RM is what can be successfully completed in both handsMetcon (Time)”Turkish Delight”
50 KB Snatch 35/25
10 TGU 35/25
50 Push-Ups
10 TGU
50 Pull-Ups
10 TGU
50 Box jumps 24″/20″
10 TGU

By |February 12th, 2015|Workout of the Day|Comments Off

02/11/15

Main – CrossFitView Public WhiteboardWeightliftingSquat Clean & Jerk
Work Mobility and technique for 30+
Minutes.CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

By |February 11th, 2015|Workout of the Day|Comments Off

02/10/15

Main – CrossFitView Public WhiteboardMetcon (AMRAP – Rounds and Reps)15 Min. AMRAP
Wall Ball 20/14
Double Unders

Start at 1 rep of each in round 1 and add an additional rep for each round.

By |February 10th, 2015|Workout of the Day|Comments Off