“The Bear” Bear Complex 7-7-7-7-7 WOD Notes:  The bear complex is a barbell progression consisting of  power clean -> front squat -> push press -> back squat -> push press (from behind the head). For The…

Complete for time: 100-80-60-40-20 double unders 20-16-12-8-4 box jumps (30/24") Reminder:  Dr. Jon Herting (physical therapist) will be in Saturday during gym hours to work on aches and pains for athletes.  He does take insurance and…

Complete 15-12-9 reps for time: thrusters (155/105#) chest to bar pull ups Community Notes:  Happy Birthday Dave C!

"Griff" WOD Notes:  We intentionally did not write out the workout.  If you have any tendencies toward cherry picking, don't look it up.  Just come in!  Compare to 140321.

Back Squat 1-1-1-1-1-1 (5 second pause at bottom of the squat) Then Complete 3 rounds for time of: 15 jumping squats 15 push ups WOD Notes:  For the back squat, use a partner and a…

Complete 5 rounds for time: 7 front squats (205/135#) 2 rope climbs 2 minute plank hold from elbows WOD Notes:  The plank should be performed with palms flat on the ground, forearms parallel, and hips…

Partner Interval AMRAP in 15 minutes of: 9 wallballs (20/14# to 10/9') 6 burpees 3 hang power cleans (185/105#)

Power Snatch 1-1-1-1-1-1 Then EMOM for 6 minutes of: 2  high hang snatches (60%) 1RM) WOD Notes:  Compare power snatch to 160118. Event Notes:  CrossFit APEX is holding their 3rd annual Burden March.  The event consists of…

Deadlift 3-3-3-3-3 Then 3x10R/10L split squats (30% 3RM deadlift) WOD Notes:  Compare to 140329. Event Notes: 31 Heroes is just over 3 weeks away! Official registration is through Wellness Living, but we also need athletes…

AMRAP in 12 minutes of: 10 pull ups 10 push ups 10 KB swings (53/35#) Community Notes:  Happy Birthday Jason Sigal!