CrossFit South Bend

[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”CFSB Stuff” parent_id=”” id=”” class=”” style=””]CFSB Stuff

CFSB Nutrition – Whats in my fridge?

Second FNL Wrap Up, Prize Winner, Spirit Award, Scoring, another thank you.

Friday Night Lights Pictures – Click here to check out the pictures from last FNL – Also, give Gopi some love for taking the pictures at BlueKrishna Photography by clicking here[/accordion_item][accordion_item title=”Monday 3.7.16″ parent_id=”” id=”” class=”” style=””]Monday 3.7.16

A.

15 minutes to find a heavy 1 1/4 Back Squat

B.

For Time – Teams of 3-5 Conga Line Format

40/30 Calorie Row (Male 40, Female 30)

30 American Kettlebell Swings 55/35

20 Bench Press 135/85

20 Burpees

Score is time.

Notes:

Squats: Pull your ego back on the squats, keep the 1 1/4 squats clean and fast. Ideally these are full depth, then up to parallel, then back to full depth. If you have issues with full depth, perform them parallel, up to power position, parallel, up.

Wod: Typical conga line format, you can’t step forward to perform reps until the person ahead of you is finished. With the Bench Press, I’d like for there to be a spotter, so if you finished, or are last in line, spot your team mates, and use an intelligent weight for the bench. 75-85% is a challenging range of your max to look at for this, although you may want to stick on the lower end if you are more prone to fatigue.[/accordion_item][accordion_item title=”Tuesday 3.8.16″ parent_id=”” id=”” class=”” style=””]Tuesday 3.8.16

A.

Snatch Warm Up and Skill Work – Coaches Choice

B.

Every minute on the minute for 18 minutes

Minute 1 – Snatch x 2

*You may power snatch these, or full snatch them if flexibility allows

Minute 2  – Max Unbroken Strict Pull Ups

Minute 3 – 6 Box Jumps 30/24

Two scores – heaviest snatch weight, and total number of pull ups.

Notes:

Snatch can be full or power, whatever you feel you need work on the most. You can also build on these OR start heavy and stay heavy, lets take the heaviest weight lifted for the score.

Bands can be used in the pull ups

Don’t be a dumbass for the box jumps[/accordion_item][accordion_item title=”Wednesday 3.9.16″ parent_id=”” id=”” class=”” style=””]Wednesday 3.9.16

A.

Beat the team series #11 from Again Faster:

For time:

200 Double Unders

9000#/7000# of Deadlifts

75 Barbell Thrusters (45#)

Score is time

Deadlifts: Weight on deadlift bar will determine # of reps. If weight isn’t an even multiple of the 9000#/7000#, athlete will round up. For example, if you choose to complete the 9000# with 185# (9000/185=48.6), you’ll complete 49 reps. Once workout begins, deadlift weight must remain the same. If you need to scale this workout, your weight selection can be 7000 male /5000 female, 100 double unders

Reps can be partitioned as the athlete wishes, but you only get one bar.

Score is time…but try to scale so that you finish within 20 minutes.[/accordion_item][accordion_item title=”Thursday 3.10.16″ parent_id=”” id=”” class=”” style=””]Thursday 3.10.16

A.

15 Minutes to establish a Snatch Push Press x 3

B.

20 Minute amrap

Teams of 2 – one person working at a time

30 Kettlebell Snatches 55/35

30 Burpees over Partner

30 Chest to Bar Pull Ups

Note: Not too good a descending the bar to your back? stay light and work the position. Horrible flexibility? today you’ll perform a Push Press x 3 instead.

Wod: I’ll allow any modification for the pull ups, jumping, ring row, banded. This is coaches choice.

[/accordion_item][accordion_item title=”Friday 3.11.16″ parent_id=”” id=”” class=”” style=””]Friday 3.11.16

A.

Clean / Hang Power Clean Skill Work – Coaches Choice

B.

Every minute on the minute for 18 minutes

Minute 1 – Hang Power Clean x 3

Minute 2  – 10 Wall Balls 30/20

Minute 3 – 1-2 Rope Climbs

Notes:

Hang Power Clean, you can build, or you can start heavy and stay heavy. We will track heaviest load on the board afterwards.

Rope Climbs: either you have them or you don’t today, prep your legs and if you didn’t wear protection or can’t perform rope climbs perform 3-5 rope lowers.[/accordion_item][accordion_item title=”Saturday 3.12.16″ parent_id=”” id=”” class=”” style=””]Saturday 3.12.16

A.

For Time

22.16.10

10 Yard Shuttles

Ring Dips

Rest 5 minutes then perform…

500m Row

50 Double Unders

Score is total time

[/accordion_item][accordion_item title=”Sunday 3.13.16″ parent_id=”” id=”” class=”” style=””]3.13.16

A.

15 minutes to work to a heavy thruster single

B.

Max Thrusters @ 115/85 in 8 minutes

at the 0, 2, 4, 6 minute marks, you must stop and perform 20 box jumps 24/20

Score is number of thrusters

Notes:

Yep, exactly what it sounds like.[/accordion_item][/accordion][/vc_column][/vc_row]