Monday 131202

All-levels WOD/Beginner WOD:
20 minute AMRAP: Bear Complex 95/65
Power Clean
Front Squat
Back Squat
Behind the neck jerk

Competition Team WOD:
30 minutes (30 seconds work/30 seconds rest)
Minute 1: Row for calories
Minute 2: Wall Balls (25/16#)
Minute 3: Double Unders
Minute 4: Kettlebell Swings (32/24 kg)
Minute 5: Box Jumps (24/20)
Repeat until 30 minutes is completed.  Score is total reps.

(Photo credit: Alex Robleto)

Stoked fundraiser @CFNYC TOMORROW! (Our Q&A w/Stoked founder Steve L.!)
3 tips on how to thrive during the holiday season
Getting extraordinary results: The ONE thing
Developmental movements: Resistance is assistance
Tips on eating for mass gain
Creatine could be…cardio-protective?

Here’s what’s on tap for Tuesday’s classes:

All-levels WOD/Beginner WOD:
A. Find max height box jump, max distance broad jump, max box jumps in 1 minute (Open standards)
B. “Stoked” Fundraiser!
10 Min AMRAP:
3 Pull Ups
6 Burpees
10 Lateral Parallette (or skateboard on its side–bring your own skateboard!) jump-overs

Competition Team WOD:
Part A. 10×1 Back Squat, rest 75 seconds between sets
Part B. 3×2 reps, Front Squats, rest 3-4 minutes between sets


  • Brad Hoover

    34 Rx. My strategy was to do sets of 2 (5 second rest in between each rep) every minute, which slowed around the halfway point. That was an awesome workout.

  • reisbaron

    45 Reps – squat clean thrusters into behind the neck thrusters

    EMOM-style. Every 20 seconds for the first 5 minutes then every 30. This might be the first time ever where I came up with a plan, executed it and stuck to it until the end of the WOD. #endofdays

  • Eric

    55 Rx. Thanks Rich at 7am for pushing me through the last 5 mins. That was fun but a really tough workout.

  • ToddMorris

    56 RX – The goal was 40 so that was good, but in hindsight I could have had a better approach. I did the sets of 5 entire time with a short break in between them. I should have done sets of 5 for the first few and stuck to sets of three with a short break to prevent me from being winded and having to catch my breath.

  • Jim S

    Kept to a steady pace of 1 set every 30 seconds and then sped up slightly at the end. That was challenging.
    41 Rx

  • Nicki Osborn

    30 minute AMRAP with a partner in Brian’s 6:30pm due to a large class. First time with the Bear Complex! Alternated sets of 3 with Liana @ 43#. Total of 45 for me and 44 for her = 89. Great WOD!

  • michael saterman

    Bum shoulder so I modified:
    W #95bar – 3 Hang Power Clean, 3 Front Squat, 3 Good Morning, 3 Back Squat.

    I too took an EMOM strategy and hit 20 rounds 🙂 Everything hurts today….just the right amount!