“Bear’s Baby Brother”   Complete 5 rounds of 5 cycles of: Power Clean (120/80) Front Squat Push Press Back Squat Push Press   For Time     Post time to comments Compare to 18 NOV 11   NOTE: Resting the bar on the ground is only authorized between rounds, not during cycles. If unauthorized rest occurs, that cycle does not count. Resting while bar is not on the ground is authorized, i.e. on the shoulders, in the rack position, on the legs, etc. Each exercise is it’s own specific exercise. Do not clean into the front squat; rather, pwr clean, open hips at top, then do front squat. Followed by push press, set on shoulders, back squat, open hips at top, push press, and then back to ground. That is one cycle. Repeat 4 more times equals 1 round.Read more

   No Saturday classes due to Spear competition   Option 1: Run or Row 5K   For Time     Option 2: 50 Double Unders 40 Squats 30 Sit-ups 20 Push-ups   3 rounds for time     Post option and time to commentsRead more

    Strength WOD: Squat Snatch 1-rep max (20 minute cap)     Speed WOD: 15-12-9 rep rounds of: Squat Snatches (55% of 1-rep) Up-downs   For Time (12 minute cap)     Post 1-rep max and speed WOD time to commentsRead more

  REST DAY           CFE WOD: Choose a sport: Run, Row, Bike, or Swim   10 x 1 minute ALL OUT EFFORT, 1 minute rest   Post sport and max distance covered to commentsRead more

  “The Spear” WODs 2 and 3   Complete as many rounds and reps as possible in 6 minutes of: 20 Shoulder Touches 20 Overhead Walking Lunges (45/25) 20 Double Unders   Rest 10 minutes   Complete as many rounds and reps as possible in 12 minutes of: 50 Kettlebell Swings (53/35) 40 Over-the-Bar Burpees 30 Toes-2-Bar 20 Ring Dips 10 Deadlifts (315/220)     Post completed rounds and reps for each WOD to commentsRead more