June 5, 2019

4
Jun

June 5, 2019

GROUP WARMUP
3 sets –
5 hang empty barbell power cleans
5 front squats
5 shoulder to overhead
5 back squats
*increase weight through sets

BARBELL OUTPUT
3 rounds of:
Bear Complex RX+ 155/105; RX 135/95; M55+ 115/75
2:00 rest
4 rounds of:
Bear Complex RX+ 135/95; RX 115/75; M55+ 95/65
2:00 rest
6 rounds of:
Bear Complex RX+ 115/75; RX 95/65; M55+ 75/45
*1 round of Bear Complex: 1 power clean+1 front squat+1 shoulder to overhead +1 back squat + 1 shoulder to overhead
*score is time taken including rest periods

ALTERNATE BARBELL OUTPUT
2 rounds of:
Alternate Bear complex
2:00 rest
4 rounds of:
Alternate Bear complex
2:00 rest
6 rounds of:
Alternate Bear complex
*1 round of Alternate Bear Complex: 1 hang power clean+1 front squat+1 push press+1 front squat+1 push press

SHOULDER/BICEP/TRICEP
3 sets –
8 tall kneeling dumbbell bicep curls
8 tall kneeling dumbbell Arnold press
8 floor lying dumbbell tricep extensions

MOBILITY
1:00 Twisted cross each side
1:00 Box stretch

Trivia Answers

Laura Toth was the first person to get seven answers right, so she wins the shirt! Matt Harrelson got them all correct, so he gets on, too.

Wondering who are incredible members are from yesterday’s trivia challenge? See below…

  1. Which member became the first female SWAT team in Indian River County? Kelsey Zorc
  2. Which member was attacked by a shark? Rachelle Dermody
  3. Which member started Vero’s first brewery? Val and Alden Bing
  4. Which member, with their family business, funds schools in Nicaragua? Michael and Laura Bagby
  5. Which member founded The Spartan Race? Brian Duncanson
  6. Which member is in Harvard University’s Hall of Fame? Dan Clemente
  7. Which member was once crowned winner of Vero’s Dancing with Stars? Dr. Michele Maholtz
  8. Which member was EVP of Calvin Klein? Bob Dakin
  9. Which member founded Sunday Strong? Laura Radocaj
  10. Which member is a 5-time CrossFit Games athlete? Chuck Sullivan

1 Response

  1. Matt Harrelson

    Thanks Wendy but I will definitely have to give my shirt to my amazing wife Nanda. Without her outstanding Facebook investigation skills I wouldn’t have got them all right ????