In 15 minutes, build up to a 1RM Bear Complex
1 Rep = 1 Power Clean TO 1 Front Squat (or 1 Squat Clean) TO 1 Push Press/Jerk (or 1 Thruster out of Squat) TO 1 Back Squat TO 1 Back Rack Push Press/Jerk (or 1 Thruster out of Back Squat)
15 Minute Ascending AMRAP Of:
1 Bear Complex 145/100 RX+ 185/125 MRX 115/75
11 WBS 20/14 10’/9′ MRX 20/10 9′
1 Rope Climb 15′ MRX 10′
2 Bear Complex 145/100 RX+ 185/125 MRX 115/75
12 WBS 20/14 10’/9′ MRX 20/10 9′
2 Rope Climb 15′ MRX 10′
3 Bear Complex 145/100 RX+ 185/125 MRX 115/75
13 WBS 20/14 10’/9′ MRX 20/10 9′
3 Rope Climb 15′ MRX 10′
Continue Pattern… 4-14-4, 5-15-5, 6-16-6… Until Time Expires
REMINDER: Free Open Gym this Saturday at 11AM for all CFHSV Athletes! Coaches will be there to provide feedback, guidance and assistance if needed!
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Bad to the bone!
Hey I know that stud! This man is not only one of the most amazing men I know, but he also happens to be a CrossFit rockstar and a natural athlete in every way. Keep leading the way, Mark! ☺️
That’s my dad! He gives everything he’s got in and out of the gym every day. Gave me everything too
One of my 3:15 favoritest faves!
❤️
One of my favorite people in the whole world ❤️❤️❤️
Ya’ll bringing out the big guns with Marky Mark…he brings so much to our CFHSV family!
Not only can he walk on water…..he runs. One good dude, that does big things.
I encourage everyone to have a conversation with Mark- it will change your life! What an amazing man, hubby and Dad! And crossfitter too!
Pastor Mark is a special man on a special mission. He also cranked out two pretty good dudes along the way.
A. 245 PR
B. 4+4 RX
Great job on the PR man!! Stronger every day!
250
3+19 Rx+
Awesome picture of such a great man!
A. 110(pr)
B. 4 rxd
That WOD totally pushed me till the last few seconds and so did John! Great coaching!
It doesn’t get much better than Mark Stearns! A phenomenal athlete and even better person. Keep it up stud!
A. 245 PR
B. 4+1 Rx+
Always smiling and giving me a friendly ‘hello’, my man Mark.
A. 220
B. 3+19 Rx
245 Bear Complex
5+6 scaled to x6 pull-ups 145 lb bar
A. 190 PR
B. 4 + 21 RX+
Dang mandee awesome!
Yes!! Mandiesel with the PR!!
Mark : ” Seek you first the kingdom of God and his righteousness, and all these things shall be added unto you “. When you did it unto the least of these. May the Lord keep blessing you each and every day brother. Keep fighting the good fight!
A. 135 – 185 – 205 – 225 – 245 (x)
B. 3 + 4 Rx
A: 205(PR)
B: 3+10 RX
PR star!!
6:15pm Open Gym:
A: 135-185-225-245-250(PR)
B: 4+3, RX+
– Superb class Mandee/Nate! Best husband/wife coaching combo! If you have not had a chance to get to know this man, do it!
Mark is a great athlete, friend and most of all, a wonderful human being!
PC&J for the 245# wt.