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Components

Bear Complex

Metcon

Metcon

Metcon

Settings

Workout

JUNE 22, 2022

Pre Stretch Primer

Row 300m
30 Lunges
20 Squats
10 Push-ups
5 Cals Bike or Ski

ACCESSORY

BAR: Bear Complex (EMOM x 7, work to a heavy set)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /
27-21-15-9 /
KBS, 35/25/15 | RX+ 70/55/35
9-7-5-3
Wall Walks | RX+ 20' HSW each set

WOD

WOD: Metcon (AMRAP - Reps)

15 Clock /
300 Single-unders | RX+ 150 Double-unders
100 Sit ups | RX+ GHD
AMRAP S2O, 135/95 | 115/80

Score = total S2O

KIKR

KIKR: Metcon (Calories)

Tabata Bike, 10-20

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, June 22, 2022

Leaderboard

Men's Bear Complex
Stephen Nwaukwa	05/05/2022	1 x 2 @ 225 lbs
Curtis Hackler	06/22/2022	1 x 2 @ 215 lbs
Bryan Hollenbeck	05/05/2022	1 x 2 @ 205 lbs

Women's Bear Complex
Julie Anderson	05/05/2022	1 x 2 @ 125 lbs
Shelby Brennan	04/05/2016	1 x 2 @ 125 lbs
Jennifer Nelson	05/05/2022	1 x 2 @ 115 lbs

Male Clients

1

Curtis
Hackler

5:30 AM CrossFit

1 x 2 @ 215 lbs

1

Stephen
Nwaukwa

5:30 AM CrossFit

1 x 2 @ 215 lbs

2

Bryan
Hollenbeck

6:30 PM CrossFit

1 x 2 @ 205 lbs

2

Tom
Wynn

5:30 PM CrossFit

1 x 2 @ 205 lbs

3

Jorge
Galvan

12:00 PM Open Gym

1 x 2 @ 175 lbs

4

Carlos
Gonzalez

5:30 PM CrossFit

1 x 2 @ 165 lbs

4

Howard
Nelson

5:30 AM CrossFit

1 x 2 @ 165 lbs

5

Jason
Flick

12:00 PM Open Gym

1 x 2 @ 155 lbs

6

Chris
Emert

4:00 PM Open Gym

1 x 2 @ 135 lbs

7

Tony
Sterk

4:00 PM Open Gym

1 x 2 @ 125 lbs

8

Dallas
Hindman

9:00 AM CrossFit

1 x 1 @ 175 lbs

8

Dylan
Smith

6:30 PM CrossFit

1 x 1 @ 165 lbs

8

Johnny
Whisman

9:00 AM CrossFit

1 x 1 @ 155 lbs

sore

Female Clients

1

Christine
Goscha

9:00 AM CrossFit

1 x 2 @ 110 lbs

2

Billie
Johnson

12:00 PM Open Gym

1 x 2 @ 105 lbs

3

Julie
Frakes

5:30 AM CrossFit

1 x 2 @ 85 lbs

3

Kristin
Flick

12:00 PM Open Gym

1 x 2 @ 85 lbs

4

Dani
Truitt

9:00 AM CrossFit

1 x 2 @ 80 lbs

4

Jana
Graham

5:30 AM CrossFit

1 x 2 @ 80 lbs

4

Rachel
Showler

6:30 AM CrossFit

1 x 2 @ 80 lbs

5

Laura
Clark

5:30 AM CrossFit

1 x 2 @ 75 lbs

5

Sammy
Epperson

4:00 PM Open Gym

1 x 2 @ 75 lbs

missed back push press at 80

6

Lindsay
Sedersten

5:30 AM CrossFit

1 x 2 @ 70 lbs

7

Kenna
Gathright

6:30 AM CrossFit

1 x 2 @ 65 lbs

8

Christina
Hageny

5:30 AM CrossFit

1 x 2 @ 55 lbs

9

Alex
Lingnau

9:00 AM CrossFit

1 x 1 @ 105 lbs

9

Cat
Hollenbeck

4:00 PM Open Gym

1 x 1 @ 130 lbs

9

Deidre
Schexnayder

6:30 AM CrossFit

1 x 1 @ 85 lbs

9

Lauren
Spratt

5:30 PM CrossFit

1 x 1 @ 75 lbs

9

Misty
Lingnau

9:00 AM CrossFit

1 x 1 @ 105 lbs

9

Nicole
Whisman

9:00 AM CrossFit

1 x 1 @ 95 lbs

9

Patty
Thompson

9:00 AM CrossFit

1 x 1 @ 105 lbs

9

Rebecca
Judd

5:30 PM CrossFit

1 x 1 @ 55 lbs

Working on form

9

Renee
Johnson

4:00 PM Open Gym

1 x 1 @ 140 lbs

9

Tish
Trost

9:00 AM CrossFit

1 x 1 @ 80 lbs

9

Toni
Meade

9:00 AM CrossFit

1 x 1 @ 85 lbs