Posts Tagged ‘Bear Complex’

Tuesday: 141125

Posted: November 24, 2014 by Todd Katz in WODs
Tags:

Holiday Week Notes:
Wednesday: Normal Hours (NO KIDS Class)
Thursday: There will be an 8am and 9am class on Thursday. Come do a big time Pre-Burn!!!
BLACK FRIDAY READINESS WODS are now listed in ZEN as EVENTS, please register:
7:00 AM Striking WOD (don’t go to Walmart before coming to this class)
8:00 AM CrossFit
9:30 AM CrossFit
10:30 AM StrongMan

Tuesday WOD:
Part A The Bear Complex (20 minute cap)
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat
Push Press (behind the neck)
Return weight to the floor without dropping.

Part B) For Time:
5 Bear Complexes@85% of your best completed cycle in part A
10 Bar Facing Burpees
4 Bear Complexes
10 Bar Facing Burpees
3 Bear Complexes
10 Bar Facing Burpees
2 Bear Complexes
10 Bar Facing Burpees
1 Bear Complex

Coaches Notes, for part A each complex of the Bear repeat 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position.

Compare part A to: 131204

Post load and time to comments:

Wednesday: 140709

Posted: July 8, 2014 by Todd Katz in WODs
Tags: ,

Part A) Deadlift (15 minutes)
3 Reps @ 80%
3 Reps @ 85%
3+Reps @ 90%

Part B) In 3 Rounds separated by rest as needed between rounds.
21 Reps,
15 Reps,
9 Reps:
Deadlift
Hang Power Clean
Front Squat
Push Press
Back Squat
Push Press

Coach’s Notes: You may do Squat Clean Thrusters. Rest as needed between 21/15/9 Goal is to go unbroken for each of your sets and to increase your weight each round.

Post loads to comments:

Wednesday: 140409

Posted: April 8, 2014 by Todd Katz in WODs
Tags: ,

For Time:

10-9-8-7-6-5-4-3-2-1 Reps of:
Bear Complex Cycles 115/85
Ring Dips

Post time to comments:

Monday: 140120

Posted: January 19, 2014 by Todd Katz in WODs
Tags:

Nutrition Challenge Notes: Please make sure you get your week 1 scores in by tomorrow. For week 2. There are three bonus point challenges: Challenge 1) Make a paleo recipe and bring to Potluck at Katz home Sunday the 26th at 5:30 pm. Receive one bonus point for the week. Address: 3234 Navy Dr. Herndon. Challenge 2) Complete 5 WODs for the week, plus the burpee challenge of last week following the same rules. 3) Swim a 1000 meters.
The top score for the week cannot exceed 66 points.

Monday – Normal operating hours on Monday. No holiday schedule.

Part A) Bear Complex (20 minutes work up to a heavy SINGLE cycle, i.e., just one time through the complex)

Part B) As many Bears as Possible in 10 minutes at 65% of your best single in Part A)

Coach’s Notes: For both A and B, the cycle or rep only counts if you DO NOT drop the bar. At the end of one cycle in part B, you may regrip the bar. The movements in the Bear may be combined into Full Clean Thrusters.
Movements:
Deadlift
Hang Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk
Return the Bar to the Ground without dropping.

Wednesday: 131204

Posted: December 3, 2013 by Todd Katz in Uncategorized, WODs
Tags:

Part A The Bear Complex (30 minute cap)
Part B 110 Pushups for time 4:00 minute time cap.

Bear Complex 5 Rounds
Deadlift
Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk
Control Drop the Bar to the Ground

Coaches Notes, for each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position.

Post the Load for all 5 Rounds:

Compare to: 120507

Tuesday: 120828

Posted: August 27, 2012 by Todd Katz in WODs
Tags: ,

A) Clean – 15 minutes work up to a heavy single

B) The Bear Complex

5 Rounds
Deadlift
Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk
Control Drop the Bar to the Ground

Coaches Notes, for each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position. Removing your hands from the bar constitutes a penalty at the end of the workout. Every time you release the bar during a round is 20 Ring dips. Gradually increase the load after each round.

Compare to: 120507

Monday: 120507

Posted: May 6, 2012 by Todd Katz in WODs
Tags:

Nutrition Challenge Week One Bonus Opportunities: Complete the following physical and nutritional tasks and give yourself 10 Bonus Points: Swim 30 minutes, 200 Pushups, 25 odd object pullups (monkey bars, door frame, tree, etc… Can’t be done inside the box). Read one of the following books: Why We Get Fat by Gary Taubes, In Defense of Food by Michael Pollan, or The Primal Blueprint by Mark Sisson. To earn the full 10 points, you must write up your review of the book in a comment on the blog. (Wow this just sounds like homework my 6th grader has…. Note: All 3 of these books are extremely easy and enjoyable reads.)

WOD:

The Bear Complex

5 Rounds
Deadlift
Power Clean
Front Squat
Push Press or Jerk
Back Squat
Push Press or Jerk
Control Drop the Bar to the Ground

Coaches Notes, for each round repeat the above complex 7 times. The hands do not leave the bar and you cannot rest in your deadlift set position. Removing your hands from the bar constitutes a penalty at the end of the workout. Every time you release the bar during a round is 20 Ring dips. Gradually increase the load after each round.

Post the Load for all 5 Rounds:

Compare to: 111118