CrossFit South Bend

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[cs_content][cs_section parallax="false" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="true"]Nikki's Story - Eating healthy while flying most weeks for work January Fundamentals Begins Next Week!  The lost and found box @ CFSB!  Crossfit South Bend Christmas Party – Saturday January 21st @ 6:00pm Why CrossFit Kids? Next BAFD @ CFSB Date Announced WHOLE 90 LAUNCHED! 2017 Whole 90 Nutrition Challenge Announced   ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)** Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title="Monday 1.2.17" open="false"]A. Power Snatch or Full Snatch 15 Minutes to work to a heavy double Score is weight B. CP Every minute on the minute for 12 minutes Minute 1: Power Snatch or Full Snatch Double @ 80-90% of your 2 Minute 2: 30-50 Double Unders Minute 3: 7-10 Bar Over Burpees Score weight, doubles, bar over burpees separately C. As soon as the workout is finished, rest 2 minutes to get a PVC pipe, then perform 4 minute amrap 5 Pass Throughs 2 Spiderman with vertical reach each leg Notes: A. Pick one. If you are going to be performing the open - hit a full snatch. If flexibility allows, hit a full snatch.[/x_accordion_item][x_accordion_item title="Tuesday 1.3.17" open="false"]A. Push Press 15 minutes to establish a heavy 2 B. Aerobic Work 3 Rounds 3 Minute Amrap 3 Shoulder to Overhead @ 55-65% of today's 2 6 Toes to Bar 9 Box Step Ups rest 2 minutes between rounds C. rest 2 minutes after the last round and perform a mandatory coaches choice cool down Notes: Try to be consistent in your scoring on part B.[/x_accordion_item][x_accordion_item title="Wednesday 1.4.17" open="false"]A. Hang Clean 15 minutes to establish a heavy unbroken 3 B. CP 8 Minute amrap 3 Hang Cleans @ 80-90% of today's 3 5 Muscle Ups C. rest 2 minutes after part B and perform 4-6 minute amrap 10 Pass Throughs 10 Left Leg Rocking Couch Stretch 10 Right Leg Rocking Couch Stretch Notes: Dropdown scaling for part B. Can't do muscle ups? do 10 Chest to Bar Pull Ups....Can't do those? Do 15 Ring Rows.[/x_accordion_item][x_accordion_item title="Thursday 1.5.17" open="false"]A. Bench Press 15 minutes to hit a heavy 5 @ 3111 B. Aerobic 3 Minute Row for cals rest 3 minutes 3 minute amrap push ups every time you break, perform 10 American KB Swings rest 3 minutes 3 Minute Row for cals rest 3 minutes 3 minute amrap push ups every time you break, perform 10 American KB Swings rest 3 minutes C. If time allows 3-5 Rounds 30s Doorway stretch each arm 5 Reverse Snow Angels[/x_accordion_item][x_accordion_item title="Friday 1.6.17" open="false"]A. 15 Minutes of kipping skill practice B. Touch and Go Deadlift 15 Minutes to work to a MODERATE AND PRETTY 10 C. Lactic Endurance Teams of 6 For time 20 Unbroken Deadlifts 8x30 Yard out and back runs D. Accumulate 3 minutes each side in a banded hamstring stretch Notes: B. Make it pretty, you can use your 10 here to move up or down from for part C. C. Yeah, choose a weight you can be pretty with but move move move. This is a short lactic endurance workout. You hit 20 TNGDL, then do your runs, tag the next athlete up.[/x_accordion_item][x_accordion_item title="Saturday 1.7.17" open="false"]A. Teams of 2 12.9.6 Thrusters @ 125/85 Handstand Push Ups 50 Burpee Box Jump Overs 6.9.12 Thrusters Handstand Push Ups Notes: Share the work however you'd like! Scaling with either be HSPU, Bench Dips, or Hand Release Push Ups[/x_accordion_item][x_accordion_item title="Sunday 1.8.17" open="false"]A. 3 Rounds Row 30 Cals TNG Power Snatch 10.10.10 Double Under 10.20.30 Note: the " . " denotes you'll break from the set for a few breathes.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]