All aboard the pain train!

“The Bear Complex”
7 sets of the following sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Complete 5 rounds. Rest as needed between rounds. Go for max load.

Rules: No resting on the ground (even to re-grip)
Jerking is allowed.
Can’t receive the clean in a squat and then directly overhead…must stand first, then front squat.

Bear Complex Demo from CrossFit One World


Let's welcome Dave to the group! Just avoid shaking his hand...
Let's welcome Dave to the group! Just avoid shaking his hand...

17 thoughts on “All aboard the pain train!”

  1. Warm-Up: Sun Salutations A&B (x3)

    “Kelly” for Babies (that’s me)
    Three rounds (NOT 5) for time of:
    Run 400 meters
    30 Box jump, 24 inch box
    30 Wall ball shots, 14 pound ball


    The Bear Complex is my very favourite CF workout. You’re lucky you get to do it today. Enjoy folks!!!

  2. Kev I tweaked my shoulder at work.. 🙁 I should rest it..

    I guess I cant make it today. GAH. I really wanted to do this one.

  3. Take care of that shoulder Ed.

    Jeanette – Isn’t Kelly your arch-nemesis?

    Had 4 new ladies come try CrossFit this morning. Jane, Tracey, Sara and Chantal smoked their first WOD! Congrats girls!

    There was a lot of weight thrown around today. The Bear is a no-joke workout. Great job everyone!

    I gave it a go myself.
    125 (a big jump and a pr by 10)

  4. Just got back from a 20k bike ride with Pierre and Jeff. The first 10k was 24:xx, and the second 10k was 23:45. What a ride!

  5. Yeah, went for my first bike of the year.

    Same time as Kevin since we finished at the same time on both 10k.

  6. Yes, Kevin. “Kelly” is my arch-nemesis. I’m starting to make amends with her though. There is progress.

    I’ll tell you all about my “Kelly” therapy later.

  7. ANYBODY that wants to join us at our place tonight for a small BBQ party are welcome!!

    Don’t be shy….call me on my cell phone for the address: 870-0495

  8. Tracy Allen - CrossFit Fredericton

    Thanks to Jeanette, Krista & MC for hosting our CF Girls get together today! It was a blast and we’ll certainly have to make this a regular event.

  9. Hey doods – looks like a great WOD – wish I were there! Will hopefully be back sometime next week…

  10. Jodi (F/30/111)

    AMRAP in 8 minutes of:
    8 Chinups
    8 Squats
    8 Situps
    8 Pushups
    8 Knees to Elbows
    8 Wall Balls
    8 Box Jumps
    8 Double Unders

    I started at pushups and got 2 rounds + 5 exercises + 1 chinup. I had said I got 2 rounds + 6 exercises but I finished the last 7 chinups after the buzzer went off so they don’t really count! haha!

    Then did some Belly Dancin’. It turns out I’m not very good but I can shake my ass…even if I do say so myself. LOL!!

    Thanks for a great day girls. I had a tonne of fun!!

    Thanks for letting us hang out and play at CrossFit Moncton. You guys have a pretty sweet spot!!

  11. hey F’ton gals! thanks for coming up, that was lots of fun!
    i even needed a nap in the afternoon from all the workout and excitement LOL!

    and yes, lets try to make it a regular thing

    AMRAP in 8 minutes: 2 rounds, 8 squats and 4 sit ups

  12. Heidi - CF Fredericton

    AMRAP in 8 minutes of:
    8 Chinups
    8 Squats
    8 Situps
    8 Pushups
    8 Knees to Elbows
    8 Wall Balls
    8 Box Jumps
    8 Double Unders

    I started at chinups and got 2rds + 4 exercises.

    Practiced some muscleups and came oh so close!

    The introduction to Belly Dancing was awesome!
    I need to get me one of those scarves, you just can’t help but shake your booty when wearing one!

    Thanks Jeanette, Krista and MC for hosting!
    I had a blast!

  13. WOD:
    AMRAP 8 min of:
    8 pull up
    8 squat
    8 situps
    8 push up
    8 K2E
    8 Wall ball
    8 box jumps
    8 DU

    I started at Situps- Did 2 rounds + 8K2E
    Cool workout!!

    Belly dancing introduction!! I don’t know if did at least one move correctly, but it was a good laugh! The scarves make all the difference!! lol!

    I had a really nice afternoon!! we should do it again!! 🙂

  14. did the bear thing this morning with my group. exept i had 7 rounds of 5 sets
    35lbs, 45lbs, 55lbs, 65lbs, 75lbs, 80 (failed to finish my 3rd- missed the press from behind the head, but i never thought of setting it down on my shoulders to try again, when i failed- and drop the bar down)

    this was harder on cardio then i had anticipated. very very fun like expected though 🙂

  15. I forgot to post my resultsn for
    “The Bear Complex”:
    35lbs, 45lbs, 45lbs, 50lbs, and 55lbs

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