CrossFit South Bend

Tuesday, 06.24.14

By: Carl Case 0

Amateur

Deadlift 5 RM (add 10 lbs to last workout)

Collegiate

Power Snatch 2, 2, 2, 2, 2, 2 Pyramid your weights up to the heaviest set of 2

Conditioning

Complete 10 rounds: 155/105 lbs Ground to Overhead – 3 reps 25/15 lbs Weighted Pull Ups – 5 reps

2014 06 23

Tue/wed results

By: Brandon Wilton 0

2014 06 23

Tuesday 6.24.14

By: Brandon Wilton 0

We are closed this weekend for the CrossFit Football Trainer Course Seminar this Saturday - Sunday. (28-29) Want to learn more on how to register? Click here also The timeless wisdom of Jean Claude Van Damme A. 30 Strict Pull Ups for Time *Use any grip B. 5 Rounds 6 Alternating Sandbag to Shoulder + Shoulder to Shoulder Press 6 Burpees 15 Yard Down and Back Plate Push *45lb

2014 06 23

Monday 6-23-14

By: Carl Case 0

A) Snatch balance - 4x2 - 2 sec hold in bottom Snatch pull + hang snatch from knee - 1.1.1.1.1 B) 3 Rounds 15 Front squat @ 60% of 1RM 15 strict Pullups C) Alternating tabata - Russian twists and butterfly sit-ups

2014 06 23

Monday results

By: Brandon Wilton 1 Comment

2014 06 22

Monday 6.23.14

By: Brandon Wilton 0

A. 10 Minutes of Turkish Get Up Practice B. Bench 1.1.1 C. 10 minute Amrap 12 Yard out and Back overhead lunge 45/25 4/8/12 Yard Shuttle

2014 06 22

Monday, 06.23.14

By: Carl Case 0

Scary thought

Amateur

Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)

Collegiate

Squat 1, 1, 1, 1, 1 (start your first set at 75-80% of 1RM) Press 5 RM

Conditioning

Complete 5 rounds: Barbell Walking Lunges @ 35%- 40% of 1 RM Squat (6 each side) – 12 reps Dynamic Push Ups - 12 reps Sprint 100 meters

2014 06 22

Sunday 6.22.14

By: Brandon Wilton 0

A. 5 Minutes of Double Under Practice B. 10 minutes to build to a heavy set of the complex Hang Power Clean + Jerk (3+1) C. "The Ghost" 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest Try for as many reps as possible of EACH exercise, not just total score. Score is separate totals of calories rowed, burpee reps and double-under reps completed.

2014 06 21

Saturday Bring A Friend Day!

By: Brandon Wilton 0

A. 15 minutes amrap Teams of 2 30 Wall Balls 200m Run 30 Kettlebell Swings 200m Run 30 Step Ups 200m Run

2014 06 21

Bring a friend day tomorrow!!!

By: Brandon Wilton 0

Surprise wod. I'm not posting it until midnight. Post your guesses to the blog!

2014 06 20

Month: June 2014

Amateur

Collegiate

Conditioning

Amateur

Collegiate

Conditioning

Blog

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A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit South Bend FREE!

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