"Frelen"

    This is a combo of two great Crossfit workouts. Of course we love our friends down at Crossfit, and they have come up with some seriously awesome WODs over the years. The only real substitute we will be using for any of their movements will be KBs instead of barbells in the squat thrusters. I'm honestly not exactly sure how Crossfit runs "Frelen" but I am sure that it will be a tough and beneficial workout no matter how you combine the movements. "Fran" is like the bench press of Crossfit, it is fast and brutal. It really measures an athletes ability to get alot of work done fast! It consists of:

21-15-9 each of...
Pull Ups
Squat Thrusters

   Helen is also up there in the ranks of "benchmark" workouts in the Crossfit world. In most Crossfit boxes around the country you will hear athletes comparing their "Helen", "Fran", "Grace", etc.. times proudly. Helen will take beginners a long time, and experienced athletes just a few minutes. Get it done in less that 8 minutes and rest assured, you are a badass. It consists of...

3 Rounds of...
400m Run
21 KB Swings
12 Pull Ups

    Keep in mind that many of Crossfit's WODs are based on speed and competition. So even though they may seem short compared to most Bear WODs they are brutal in the furious pace at which they are performed. We'll be combining these two WODs today to create one that better fits our parameters in our Bear programming. Yesterday strength was sapped from our bodies in a deadly pyramid. Tomorrow our hearts will be pumping and our endurance and speed will be tested. Are you ready?

Bear Pyramid

    The Pyramid is used by many athletic training groups. It is a great way to fit a few solid movements into a non-stop, killer workout. The military is partial to this workout structure, though they tend to stick with their mainstay movements like pull ups, push ups, and sit ups. Of course there is nothing wrong with that, they turn out the soldiers that defend our country every day. But this is the Bear, we do things a bit differently. So as the military sticks close to their core movements, so shall we. But we will use our most fundamental kettlebell movements in our pyramid. This workout is long, and hellish. Dare I say, it is one of our most difficult too. A great feature of the pyramid is that we can switch movements and plug in scaled ones wherever we wish, and the workout can be conducted the same way for all athletes. Regardless of skill level. So here it is, Bear Pyramid. I hope you bring your motivation today!

Bear Pyramid


Pull Up, Clean & Press, Snatch, Swing. 


Perform designated number of reps of each movement for each given round. Movements are always performed in the same order shown above.


R1: 1, 2, 3, 4 
R2: 2, 4, 6, 8
R3: 3, 6, 9, 12
R4: 4, 8, 12, 16
R5: 5, 10, 15, 20
R4: 4, 8, 12, 16
R3: 3, 6, 9, 12
R2: 2, 4, 6, 8
R1: 1, 2, 3, 4

    You may find yourself thinking this is no problem at all on round one or two. But trust me, you will be regretting you ever thought that by round three or four!