WOD: Bear Complex
5 Rounds of 7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
(Men’s weight 115#/Women’s weight 80#)
Rest as needed between rounds.
Note: The Power Clean and Squat must be distinct and separate movements. The Squat and the Push Press can be combined into a Thruster. No resting with the bar on the ground, not even to re-grip.
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Nate is getting back in the groove after a short hiatus. Welcome back, good to see you back in the Box.
KCF Holiday Party
This Saturday is the Kitsap CrossFit Holiday Party. We have all been working our butts off for some time now and it is time to unwind and chillax. There have been some awesome and inspiring performances in the box, it has been a blast to be a part of. We hope there will be some awesome performances at the party, we have karaoke! So, get a babysitter, whip up a good dish to share and come ready to P-A-R-T-Y!!! By the way, rumor has it that you will all feel as if you have earned a good party and indulgence session after Saturday’s WOD. Don’t forget to RSVP on the evite and sign up on the potluck list at the box so we know how many to prepare for.
Certification Sat/Sun 8/28-29
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Stumbled Upon
X ~ YOU THE MAN!!!! Thanks
Dan- I think i will join you tomorrow
Great job though!!!
I did not get to partake in the Bear today due to a sore groin (too many squats)….rest day tomorrow and then back at it.
X wins the prize for opening the Artichokes.
Bear Complex humbled me tonight. I think I went a bit too quick out of the gates and hit the first round in 1:13 Rx’d. Lost time each round that followed and on round 5 was unable to touch and go between sets. Finished the last round in 1:46 but had to drop the bar after sets 4, 5, and 6. Think I need a rest day tomorrow.
Awesome job, gang!
Yes, who opened the artichoke jar? I think that deserves some extra credit kudos!!!
I didn’t really feel too good about this one, then I found out what it was. I felt like crap afterward and my body is spent! It was a great workout. I did the first round as rx’d, but was way too slow so I dropped to 95 for the second and did the last three at 100. Next time I hope to get better times as Rx’d. I’ll see you all on Friday.
Who opened the artichoke jar? THANKS A MILLION! Dan, thx for dropping them by!
Awesome workout! I averaged about 1:50 per round using 75#, much harder than I would have imagined. I look forward to seeing how I improve when this one comes up again.
Great workout! I’m not 100% sure of my times (a lot to remember). 1:40ish (I really think I did 8 rounds here instead of 7); 1:18ish; 1:30ish; 1:20ish; 1:03. I remember the last one because I was trying like heck to break a minute! I did 53#. Looking back to 10/13, I improved! The weight used on 10/13 was 33#.
Thanks for all the suggestions for goals. I’m working on it and will keep you posted.
Good call Brandi, post date changed
SMOKED IT!!!
As RX’d-
1::54, 1::34, 1::22, 1::18, 1::18- this is way improved over the results of 10/13. WAY improved
By the way, today is Dec 16th:)
I’ll tell her that and see how it goes..
Angela – you better have the night off. Tell your manager that they can either give you the night off or we’re coming over there to kidnap you. Either way, you won’t be there
This sure does look like a bear of a workout! I hope I can make it in my day looks pretty crazy tomorrow! I’m super pumped up for the party! I just need to ask for the night off now..