CrossFit South Bend

[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=”false”]Wades Army 2016 This Saturday! Click here for details

Free Day/ Bring a Friend day @ Crossfit South Bend! 12/10 Click for details

Wellness Wednesday –  Can you out exercise a bad diet?

OPEX Winter Classic – Free Competition @ CFSB!

Holiday Closings @ CFSB

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[/x_accordion_item][x_accordion_item title=”Monday 11.14″ open=”false”]Monday 11.14

A. Aerobic

15 Minute Amrap

20-30 Double Unders
30s Pillar
8 Reverse Lunges
8 Kettlebell Swings

no score – rest at least 10 minutes before jumping into B.

B. CP

5 Rounds not for time

3 Heavy Back Squats
Max Ring Rows

score back squat and ring rows

[notes]

A. 70%. sustainable, cyclical, light sweat.

B.Back Squat Heavy from the start, at least 8 difficult on the ring row[/x_accordion_item][x_accordion_item title=”Tuesday 11.15″ open=”false”]Tuesday 11.15

A. CP

Not for time – move steady though

12 Bench Press
24 Toes to Bar
24 Cal Row
9 Bench Press
18 Toes to Bar
18 Calorie Row
6 Bench Press
12 Toes to Bar
12 Calorie Row
3 Bench Press
6 Toes to Bar
6 Calorie Row

score bench weight

[notes]

A. warm up so that the first 12 feels like a 12rm, cruise through everything else at a challenging pace.[/x_accordion_item][x_accordion_item title=”Wednesday 11.16″ open=”false”]Wednesday 11.16

A. Aerobic

10 Minute amrap

1x 10 yard plate push
30s Static Side Pillar each side
4 Alternating See Saw Walks
2 High Box Jumps

B. CP

5 Rounds
@ the top of a 3 minute mark
3 Heavy Deadlifts

C. Lactic Endurance

For Time
12.9.6
Burpees
40 Yard Plate Push between sets (downbackdownback x 10 yard)

[notes]

A. sustainable, light, smooth, sweaty. (sounds like I am describing a beer)

B. heavy as fuck from the getgo

C. as fast as possible, if you are moving at low RPM’s you need to cut the range of motion or distance short. should be sub 4 minutes[/x_accordion_item][x_accordion_item title=”Thursday 11.17″ open=”false”]Thursday 11.17

A. CP

Pick one to perform in the time allotted – 15 minutes

5x Max effort ring rows
5x Max effort strict chin ups
2.2.2 Weighted Chin Ups

B. Aerobic

Amrap in 20 minutes

60s Deadbug
30 Yard Left Arm Overhead Walk
30 Yard Right Arm Overhead Walk
10 Barbell Overhead Squats

[notes]

A. chin ups, didn’t typo – I want these supinated

B. LIGHT and consistent movement here, make it pretty

[/x_accordion_item][x_accordion_item title=”Friday 11.18″ open=”false”]Friday 11.18

A. CP

Work to a heavy set of the complex in 15 minutes

Hang Power Clean + Hang Clean + Front Squat

B. CP

8 Minute Amrap

HPC + HC + FS @ 80-90% of your heaviest complex
30 Double Unders

[notes]

A. Heavy but so beautiful it makes my eyes tear up
B. Smooth and heavy, scaling is a 2:1 for doubles[/x_accordion_item][x_accordion_item title=”Saturday 11.19″ open=”false”]Saturday 11.19

A. Aerobic…kinda…

Teams of 2

Amrap in 20 minutes

20 Shoulder to Overhead
20 Pull Ups
20 Burpees

[note]

Break the work up however you’d like moving forward between your partners – use your brain and choose something that feels technically sound to perform for all movements.[/x_accordion_item][x_accordion_item title=”Sunday 11.20″ open=”false”]Sunday 11.20

A. CP

Muscle Up Max effort Set
Chest to Bar Max Effort Set
Ring Row Max Effort Set

B.

30 Minutes of

50% of your muscle up/c2b/rr volume
10 Hollow Rocks
30 Double Unders
Run 200m
10 Perfect Unbroken TNG Power Snatches @ Bar
Row 250m[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]