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.
Posts
13 comments:
"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
95-105-115F-115-125
6:22 then 9:30, good work Paul.
Jim
65-95-135-Did not finish.
7:17 double under ladder.
Great WOD!
Justin
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
Bear complex 65/85/105/115/120
~Nate
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
Lynn
Bear Complex 45/55/65/75/80
45,65,75,85,95
Bear Complex
45/65/75/85/95
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
"Bear"
65/85/85/95/105
Mark
Benton,
45/45/45/45/65
single under
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
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