168 Industrial Dr
Mashpee, MA 02649
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June 11, 2013
CrossFit Cape Cod Workout Of The Day
“The Bear Complex”
1 Power Clean
1 Front Squat
1 Shoulder To Over Head
1 Back Squat
1 Shoulder To Over Head
1 Round= 7 x Through The Cycle Without Dropping The Bar. Complete 5 Rounds. Rest As Needed Between Rounds. The Goal Is To Increase Weight Each Round.
If You Are Competing This Saturday Complete As Many Rounds Of The Cycle As Possible In 7 Minutes.
Child Care At 9:30am
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  1. Erin Meagher Reply

    Ooh! That was tough but fun.
    45, 65, 75, 85, and then at 95 had to put it down once!

  2. Sarah Sprague Reply

    65#x10 for 7 min. amrap…I got the lesser of two evils after watching Sarah and Amy S, they kicked serious butt!

  3. Jennifer Benedetti Reply

    Great 930 class!!
    45,55,65,75,80-was tough but loved it!!

  4. Annmarie Reply

    Great to work with Erin G at the 6am! 35-45-55-65-70 It was fun though the first few times I wanted to do a clean and jerk just from habit lol.

  5. Jen Heinlein Reply

    35#, 45#, 50#, 55#, 60# for me. Tough one, but loved it!

  6. mason Reply

    Great job Zach… Due to his incorrect adding on his weight (just like me) he finished the Bear complex at 155. Awesome work. Hats off to Amanda for hitting 95#!!
    Rang the pr bell today for Manny for putting the first hole in the wall…

  7. Zach Reply

    Thanks for sharing my inept math skills Mase. Thought I was starting at 95# then to 115#…started at 135#


    Dropped once in last round. Tough wod.

  8. mason Reply

    Sometimes inept math skills pay off HUGE!!

  9. mason Reply

    No SOH for me so just stuck with the clean into front squat…
    45#, 75#, 85#, 90#, 95#, 100# 7 reps each round.

  10. Christopher Judkins Reply

    Dom and my math skills were also inept today. Pretty sure we started at 85 and we def ended at 135, not 100% sure how we got there. We were going up by 10# per round but jumped by 20 at some point. I found it extremely helpful to reestablish hook grip after the back squat when it started getting heavy, became pretty essential to be able to get right into the next power clean.

  11. AB Reply

    Great WOD! – good mix of all body movements although my shoulders are feeling the love this morning.


    Tried 115# & 125# but couldn’t keep good form with moving the bar for the back squat so stayed relatively light.

    – Adam

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