"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?




 "Frelen"

3 Rounds for time...

Round 1:
400m Run
21 KB Swings
21 Squat Thrusters
21 Pull Ups

Round 2:
400m Run
15 KB Swings
15 Pull Ups
15 Squat Thrusters

Round 3:
400m Run
9 KB Swings
9 Pull Ups
9 Squat Thrusters

    Prepare to perform this workout at the feverish pace that Crossfit is known for. This is a combo of their WODs, so do it like the crossfitters do! Even if you are not in direct competition with another athlete, compete with yourself. Don't let your body tell you no, don't let it give up. As long as your mind stays tough and your body keeps moving you will conquer the WOD!