11/16/2009

"Bear Complex" (11.16.2009)

Warm-up Drills (11.16.2009)
Row 1000m
18-15-12 reps each of
Push-ups
Medicine Ball Cleans
Knees-2-Elbows

"Bear Complex" (11.16.2009)
Complete 5 Complexes working towards your max weight. 7 rounds with 1 rep each of the following movements constitutes 1 complex.
i. Power Clean
ii. Front Squat
iii. Push-Press
iv. Back Squat
v. Push-Press

The bar can not touch the ground during a complex or it is a fail.

Demo Video

Post loads for completed complexes to comments.

''The PK Special'' (11.16.2009)
The following ladder must be completed in order with unbroken sets, for time:
3 x Double-Unders
5 x Double-Unders
7 x Double-Unders
9 x Double-Unders
11 x Double-Unders
13 x Double-Unders
15 x Double-Unders
17 x Double-Unders
19 x Double-Unders
21 x Double-Unders

Post times to comments.

CrossFit Endurance WOD (11.16.2009)
Swim, Bike, Run, or Row (C2)

2 Rounds of:
1min on x 3 min rest
1min on x 3 min rest
1min on x 3 min rest

Post distances to comments.

13 comments:

Anonymous said...

"The Bear Complex"

65-85-95-105F-105F

Double Under HELL....... 22:22..... I got to the 9th set (somewhere around 15 minutes I think...) and Samy was just like "Don't worry about stringing them all together, just do pushups in between".... So PK's workout had to be scaled for PK.....

-PK

Anonymous said...

95-105-115F-115-125

6:22 then 9:30, good work Paul.

Jim

Anonymous said...

65-95-135-Did not finish.

7:17 double under ladder.

Great WOD!
Justin

Anonymous said...

Wod

65/85/95/115/135

24something reps of single unders

Billy the tuff
Great to see you O.D. and Staci and Dan. Welcome back

Anonymous said...

Bear complex 65/85/105/115/120

~Nate

Nick said...

115/125/135/145/155F

PK's in 7:30

-Rambo

I'll be running the Boston marathon in April to support Dana-Farber, if you guys could help me out by making a donation to my page it'd be a great help and its for a good cause.

http://www.runDFMC.org/2010/nickb

Anonymous said...

Lynn
Bear Complex 45/55/65/75/80

k said...

45,65,75,85,95

MelissaG said...

Bear Complex
45/65/75/85/95

Anonymous said...

Wow it was good to be back. Billy the Tuff you look great and it is awesome to have you back in the stable. I thought all that drinking and eating on the cruise would erase my hard work but I am still strong!!!
Bear Complex 35/45/55 and I am getting those double unders more and more.
OD

Anonymous said...

"Bear"

65/85/85/95/105

Mark

D Benton said...

Benton,
45/45/45/45/65
single under

Anonymous said...

45/55/65/75/85
Inital plan was scale down to 3 sets - did all 5 sets...

PK Special:
Single Unders 12/20/28/36/44/56/F

Walter