Warm-up:
dynamic stretching
Burgener warm-up
thrusters

6x2 thrusters (95, 105, 115, 125, 135, 145[f1,2])

5 rounds of the beast complex:
Take a 95lb barbell
Deadlift
Hang Power Clean
Front Squat
Push Press
Lower behind the head widen your grip
Snatch Grip Push Press
Overhead Squat
Lower behind the head
Back Squat
Behind the Neck Push Press
Rack and
Reverse Deadlift to the floor.
KL: 5:05

2x15 reverse crunches

Thrusters felt comfortable until I bonked on the last set, just didn't have enough leg drive to get the bar up. Rested 2-3 min between sets. Complex was a grind as always, took it relatively easy (way off pace from last time) - toughest part is still the OHS.

I'm no beast

Warm-up:
back squat
overhead squat
shoulder press
mini-beast to 85#

The Beast, as Rx'd
BL: 16 (5 at 16:00, 10 at 9:09, 15 at 2:02, 16 at 0:07)

1=3,1=3 back squat (135,155, working some of Bachmann's tips)
3x12 (per side) cable wood-choppers (60,2x70)
1x5 (per arm) TGU to windmill (30# KB)

Reminds me a bit of the Cosgrove complexes. OHS were the worst for fear of dropping it onto my head. Props to those CrossfitNYC guys for cooking up a good one.

Lonely beast, no beauty here

THE BEAST!
As many reps as possible in 20 minutes of the following:
Take a 95lb barbell
Deadlift
Hang Power Clean
Front Squat
Push Press
Lower behind the head widen your grip
Snatch Grip Push Press
Overhead Squat
Lower behind the head
Back Squat
Behind the Neck Push Press
Rack and
Reverse Deadlift to the floor.
That's ONE rep.

SS 16
KL 19
ED 24 (sub 65#)

Good call, Brian - a real grinder. Tried to get into a steady rhythm, but the difficulty peaks at the OHS (especially 2 days after the GHSU-BE workout) - I now know for sure that OHS works the core and abs. Nothing in particular, but everything in general, kind of fried (also dropped the barbell on my head trying to go from front to back).

As we were warming up, we were approached by a guy who asked, "Excuse me, but are you doing The Beast?" Turns out he's a Crossfitter who occasionally works out at the Black Box, said there were a few crazy athletes up there. Didn't speak to him too long, could tell he was itching to get back to his workout - he was in the middle of his last round of Elizabeth.