Warm-up:
2 Rounds Wall to wall:
Walking Samson Stretch
Bear Crawl
Then:
2 Rounds
P1: 1 Minute Row
P2: 1 Minute Burpee broad jump
Workout:
“The Bear Complex”
5 Rounds, rest as needed between rounds of:
7 rounds of the following
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
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Powerlifting:
A1: Front Squat 4 x 3-4 @30×0; Rest 2:00
A2: Weighted Pull up 4 x 4-5 @30×0; Rest 2:00
B: Squat Clean Thruster 5 x 5; Rest 3:00
C1: Reverse Hypers 3 x 10-12; Rest 30 seconds
C2: Glute Ham Raises 3 x 10-15; Rest 30 seconds
“The Joy of Coaching: CrossFit Atlanta’s Story” with Dan MacDougald,CrossFit Journal preview video [wmv] [mov]
“Facing Your Fears” at the WOD-SUP Queens Event by Again Faster Equipment – video [wmv] [mov]
Scott Rauer says: “I lift things up, I put them down.”
Scott Rauer!!!!
YEEESSSSS! Scott Rauer 🙂 xoxo
55, 55, 85, 65, 65
The last time I did this, I started too heavy; this time, too light. maybe next time will be right, LOL
I’ve done this WOD twice before today–I think I cried both times. Thanks to Mandee and Tracey for pushing me hard to make a big PR @ 80#. No tears today:)
95-115-125-125-115
This WOD hurts and that’s why i love it. Last June I failed at the second attempt of 125, so I guess I’m strong than I was yesterday 🙂
In the immortal words of Schwarzenegger…..I’ll be back! I’m finally over the stomach virus so I’ll be able to come in today after being gone after almost two weeks!!!! I haven’t known what to do with myself. 🙂
Now if I can just get the shoulder back to 100%…..
I’ve got a company thing tonight, so I’ll see you playahs at the 4:30 today!!!!
65-80-90(x)-65-55
I got all the way through the 7 rounds with 90# and failed on my very last rep! I still don’t know what happened! Very dissapointed but still happy I achieved that weight.
95-135(5-sets)Fail!,135(4-sets)Fail!,135(2-sets)EPIC Fail!,115. Mentally, I should have fought through the last two sets on my first attempt at 135. “Live to fight another Day!!!”
Tye,145#, Impressive job at your bodyweight! Way to go Bro!
95-115-145-95-95
95-110(PR)-75-75 Ran out of time, so didn’t get 5th round. Felt like it took forever at 110!