W.O.D Tuesday 3/9/10
On March - 8 - 2010
“Rolling Thruster-Grace” at CrossFit Center City - video [wmv] [mov]
“Bear Complex”
5 Rounds, 7 sets of the following sequence for max load:
Power Clean
Front Squat
Push Press/jerk
Back Squat
Push Press/jerk
Rest between rounds as needed. Post loads used to Comments.
Notes: The Power clean must be seperate from the front squat. No resting on the ground during rounds, not even to re-grip.
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26 Responses
Is there an rx weight?
Posted on March 8th, 2010 at 8:40 pm
Watch the Demo, it explains the WOD.
Posted on March 8th, 2010 at 8:47 pm
What a beastly WOD….
Posted on March 8th, 2010 at 8:58 pm
I am pretty pumped to give this a try!
Posted on March 8th, 2010 at 9:32 pm
My iPhone wouldn’t open but have since watched it. Can’t wait!
Posted on March 8th, 2010 at 11:58 pm
Liked the “bear complex” awesome workout at 6:00 and loved the ab workout to top it off!
Posted on March 9th, 2010 at 8:12 am
135…great workout
Posted on March 9th, 2010 at 8:59 am
Luh-git workout. Loved it
Posted on March 9th, 2010 at 9:09 am
Thanks for the help today Jessi, killer WOD.
Posted on March 9th, 2010 at 10:15 am
Did 65, 85, 105,& 120# for 4 rds rx, then strained my neck and tapped out. I was trying to get 135# on the 5 rd. Hopefully I will be able to turn my head tomorrow. Goodluck to everyone today. Good to see Grant and Mellisa back in the box.
Posted on March 9th, 2010 at 10:28 am
135….got four reps at 155 on my last round. Had to drop the bar and take a little break to finish.
Posted on March 9th, 2010 at 10:39 am
75lb Rx. Thank you, THANK YOU Kathy and Meggin for the encouragement. I don’t think I could’ve gotten through that 5th round without y’all.
Posted on March 9th, 2010 at 2:01 pm
85 lbs Rx’d. I loved this wod. Felt like I could have done a little more weight towards the end, but my bleeding neck had other plans for me
Such a fun group at noon! SO proud of my partner Kathy for getting 90 lbs!!
Posted on March 9th, 2010 at 2:18 pm
70lbs rx’d. Failed on rep 5 of round 5 at 75lbs. Couldn’t lock out on the thruster from the back squat. I loved this WOD! Great noon group–lots of strong girls!! My shoulder has been begging for mercy for over a week now. After this WOD and yesterday’s, its officially fubar’d. Thanks, Mel, for a great class today!
Posted on March 9th, 2010 at 3:05 pm
Wish I could have done better. Started to not feel good during the warm-up so I didn’t push myself very hard. Ended with 70 lbs but not rx. I really like this wod though.
Posted on March 9th, 2010 at 3:30 pm
I don’t know which vertebrae I bruised on my neck, but I know I clipped my clavicle pretty good. Lost my balance resetting for the very last set (set 7, round 5), but picked up and finished out with 115 lbs. I guess that’s not quite rx. Hope this one rolls around again sometime.
Posted on March 9th, 2010 at 6:20 pm
I’m a dork. I don’t know what I was thinking, obviously NOT rx’d if I didn’t complete my 5th round. My adoring husband was sure to point out my misstatement.
Posted on March 9th, 2010 at 6:21 pm
Jen~ you didn’t misspeak. You rx’d for 4 rounds at 70 lbs right? Not any different than what your adoring husband wrote. He rx’d for 4 rounds as well.
You did great!!! Love working out with you & Erik.
Posted on March 9th, 2010 at 6:44 pm
80 lbs RX!!! My first RX since coming back in November! Yay!!!
Posted on March 9th, 2010 at 7:01 pm
75lbs through 4 rounds and 3 at 85lbs on round 5 but those were really sloppy. Thanks Meggin for your towel on the neck advice…I know it saved me from getting those neck hickeys like yours. I love wods that don’t include burpees.
Posted on March 9th, 2010 at 7:49 pm
Ok, I think I can finally talk about this. Started out with 65, then moved to 75 for two rounds, then to 80. Started over twice on 80, but finally knocked it out and moved up to 85. Made it to three and started over. Made it to 5 and started over. Then, in what can only be described as a soul-crushing blow to my motivation, I failed to lock out on the back push press…on #7. I almost cried, and I don’t cry.
Thanks to everyone that cheered me on tonight.
Posted on March 9th, 2010 at 8:32 pm
100rxd and went for 105 only got 6! Sorry Meggin I will do better next time! Btw where was our super strong girl tonight,Mandy? She would have been awesome, would have liked to see her final weight!
Posted on March 9th, 2010 at 9:12 pm
Mimi, don’t worry about it. You did awesome tonight. And I cry on average about once a week at the box, so you’re fine. And Liz, you are my hero. I was just staring at you in awe. In a non-creepy, non-stalker kind of way of course.
Posted on March 10th, 2010 at 12:26 am
This was real awesome on the neck.
Kenny – 135
Colby – 95
Phillip – 65
Posted on March 10th, 2010 at 4:12 am
165 rx’d, really didnt know what to expect so I am happy with this. Next time this comes around I know I can do more.
Posted on March 10th, 2010 at 8:49 am
i know i’m a day late but phone was dying & computers in hospital..just wanted to say wow to liz & mary for pushing so strong & hard! u girls were inspiring last night
& meggin, been thinking of posting this since noon wod, i hate that you tore up your neck, and watching you lift that bar, you make it look effortletless!! 
i got 90 lbs, look forward to next time we do the bear 
Posted on March 10th, 2010 at 9:04 am
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