CONDITIONING CrossFit Benchmark WOD “Bear Complex”5 Rounds For LoadComplete 7 Unbroken Sets of this Barbell complex:1 Power Clean1 Front Squat1 Push Press1 Back Squat1 Push PressThe five movements known as the “Bear Complex” comprise one repetition. Complete the complex seven times, unbroken (without letting go of the bar or resting it on the ground) to complete one round. Complete five unbroken rounds, increasing the weight and resting as needed between each round to complete the workout. Rest as needed between rounds. You may not change the load mid-round. ACCESSORY/CORE 2 Sets (Not For Time:)25 Ab Mat Sit Ups30 Second Plank with Shoulder Taps20 Seated Russian TwistRead more

STRENGTH Front Squat 5×3, 60%, 70%, 70%, 80%, 80% CONDITIONING “Rooster”For Time:40 Dumbbell Snatches (50/35)30 Wall Balls (30/20)20 Bar Muscle Ups30 Wall Balls (30/20)40 Dumbbell Snatches (50/35) WELLNESS WEDNESDAY 𝒀𝒐𝒖𝒓 𝑩𝒆𝒔𝒕 𝑺𝒆𝒍𝒇 starts by creating one healthy habit at a time. ✅ Get up and take a walk outside✅ Practice gratitude✅ See yourself as creative and unique✅ Stop worrying about a number on the scale and start focusing on the habits you need to create a healthy lifestyle✅ Put down your phone and read a book or engage in a conversation “𝘋𝘪𝘳𝘦𝘤𝘵𝘪𝘰𝘯, 𝘯𝘰𝘵 𝘪𝘯𝘵𝘦𝘯𝘵𝘪𝘰𝘯, 𝘥𝘦𝘵𝘦𝘳𝘮𝘪𝘯𝘦𝘴 𝘺𝘰𝘶𝘳 𝘥𝘦𝘴𝘵𝘪𝘯𝘢𝘵𝘪𝘰𝘯.” 𝗦𝘁𝗮𝗿𝘁 𝘀𝗺𝗮𝗹𝗹, 𝘀𝘁𝗮𝘆 𝗰𝗼𝗻𝘀𝗶𝘀𝘁𝗲𝗻𝘁, 𝗮𝗻𝗱 𝗯𝗲𝗰𝗼𝗺𝗲 𝘁𝗵𝗲 𝗯𝗲𝘀𝘁 𝘃𝗲𝗿𝘀𝗶𝗼𝗻 𝗼𝗳 𝘆𝗼𝘂𝗿𝘀𝗲𝗹𝗳, 𝗼𝗻𝗲 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗵𝗮𝗯𝗶𝘁 𝗮𝘁 𝗮 𝘁𝗶𝗺𝗲.Read more

STRENGTH High Hang Snatch 5×2, 60%, 65%, 70%, 70%, 70% CONDITIONING “Maverick and Goose”2 Sets (1 set every 10 minutes)12/10 Calorie Echo Bike12 Burpee Box Jump Overs (30/24)12/10 Calorie Echo Bike9 Burpee Box Jump Overs (30/24)12/10 Calorie Echo Bike6 Burpee Box Jump Overs (30/24)Read more

STRENGTH Back Squat 5×3, starting at 65% and ending at 85% CONDITIONING “Top Gun”10 rounds for time:10 Dumbbell Bench (2×50/35)10 Toes to BarRead more

STRENGTH Front Squat 5×1, starting at 65% and building to 85% CONDITIONING Partner Throwdown Friday:“The Lorax”AMRAP in 20 minutes1 Rope Climb (15 ft optional)10 Push Ups25’ Walking LungeWear a weight vest (20/14 lb)-alternate rounds with a partner (or rest 1:1 if individual)Read more