''The Bear Complex'' (09.23.2011)

Warm-up Drills (09.23.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
9 Fundamentals x 5 reps each
-Sumo Squats
-ITB Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch
-Scorpion Stretch

''The Bear Complex'' (09.23.2011)
Work up to the the heaviest load possible that can be lifted through the following sequence for 7 rounds without dropping/putting the bar down. For a lift to be successful it will equate to 35 total repetitions across the 5 movements described below.
1 x Power Clean
1 x Front Squat
1 x Push Press
1 x Back Squat
1 x Push Press

Notes:1-Rep Maximum/Percentage Calculator

''Tenacity'' (09.23.2011)
Complete as many rounds/reps as possible in 10:00 of
1 x Power Clean
1 x Front Squat
1 x Push Jerk/Push Press
1 x Back Squat
1 x Rack Jerk/Push Press

Notes: Scale the load and use dumbbells as necessary for safety. Attempt to complete each round of this complex unbroken if possible.
Mobility WOD

''Team WOD: Tailpipe''
Each team of 2 athletes will complete 3 Rounds for time of the following:
T1: Row 250m for time
T2: Hold 2 x KB Front Rack (24kg)

Notes: Every time Teammate#2 drops or fails to maintain the Front Rack Hold it adds 25m to Teammate#1's Rowing. Each athlete will rotate through the Row and the Hold each 3 times. Score is total time to completion.

Post times to comments.

CrossFit Endurance Rest Day (09.23.2011)


Laura said...

Bear Complex: 65/75/85 (failed at 4 rounds)
Tenacity: 20 rds at 65lbs.

Anonymous said...


Anonymous said...

bear complex
115 x 7

Matt roy

thammond18 said...

Bear Complex...115/135Fx2

Tenacity...12 rounds @135

sdaghir@gmail.com said...

''The Bear Complex''
165lbs Epic Fail during round 6, Bwahaha.

23 Rounds w/165lbs

Seeing 15+ of our crew come in street fight whatever barbell they happened to be going after for the Bear Complex was quite the sight this am. Absolutely surreal to see from this lil guy's standpoint. Yessssssssssssss.

Anonymous said...

Haha, lil guy.

Anonymous said...

"Bear Complex"

Best was 7 unbroken at 155#


19 Rounds at 155#



Kristina said...

Bear Complex


Justin Green said...

Bear Complex: 135lbs

"Tenacity": 16 rds @ 135lbs

Kim said...

Bear Complex 65#
Tenacity 21 Rounds @ 65#

Anonymous said...

Bear Complex: 4rnds 145 4rnds 135
Tenacity: 14rnds @ 135lbs

Mike M

CALLIE said...

and 13 rounds with 85#

Peter said...

Bear Complex 85#

Tenacity 95#: 14 rounds

Anonymous said...

Bear Complex: 145

tenacity:24 rounds @ 135

Anonymous said...

Better late than never;
Bear Complex: 155.
Tenacity: 15 rounds @ 155.

Anonymous said...

The Bear Complex
20 rnds 65#