CrossFit South Bend

[cs_content][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ 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”]NEW WODS ON THE BLOCK – HAPPY WODSGIVING REGISTRATION IS OPEN!

Wellness Wednesday – What do you consider a special occasion? 

Mindfulness Mondays: Create More Time by “Breaking Up” With Obligations That No Longer Serve You

CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page

***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!)**[/x_accordion_item][x_accordion_item title=”Notes about this week” open=”false”]Notes about this week:

You’ll be repeated a lot of the same rep schemes for the strength portion, my expectation is that you attempt to beat your prior number by 3-5%, if you don’t have a prior number, set a new number. You’ll see this drop into 10s, 8s, and so on, so expect to try to best your old numbers from week to week.[/x_accordion_item][x_accordion_item title=”Monday 9.25″ open=”false”]FIT

A.
18 Minutes to finish
Upright Row 3×12 @ 4111

B.

Amrap in 10 minutes
5 HEAVY Press/Push Press from floor
50 Singles/25 Doubles

C. Optional, if time allows

3 Minutes Max Strict Pull Ups/Ring Rows

COMP

A.
18 Minutes to finish
Upright Row 12.10.8 @ 4111

B.

Amrap in 10 minutes
3 HEAVY Push Jerk/Split Jerk
30 Unbroken Doubles

C. Optional, if time allows

3 Minutes Max Muscle Ups

Score: A, weight. B,weight and reps. C – no score just do the work.

Notes:

A, if you are performing fit, try to beat last week with all of your sets. in comp, build over the course of the 3 sets.
B, Choose a weight that is challenging for you.[/x_accordion_item][x_accordion_item title=”Tuesday 9.26″ open=”false”]FIT

A.

20 Minutes to finish
Back Squat 3×12 @ 40X1

B.
7 Minute Amrap
10 Scaled Toes to Bar
10 Goblet Squats
Run 200m

rest 3 minutes

7 Minute Amrap
10 Scaled Toes to Bar
10 Goblet Squats
Run 200m

COMP

A.

20 Minutes to finish
Back Squat 12.10.8 @ 40X1

B.
7 Minute Amrap
10 Toes to Bar
10 Double Kettlebell Front Rack Squat 55/35
Run 200m

rest 3 minutes

7 Minute Amrap
10 Toes to Bar
10 Double Kettlebell Front Rack Squat 55/35
Run 200m

Score: A, weight. B, score reps.

Notes:

A. Attempt to beat your prior numbers, Comp will build over the three sets.
B. Reset to 0 for the second part of the workout, work on consistency in your efforts.[/x_accordion_item][x_accordion_item title=”Wednesday 9.27″ open=”false”]FIT

A.
25 Minutes to finish
Bench Press 3×12 @ 41X1

B.
15 Minute Amrap – NFS, FQ
20 American Kettlebell Swings
20 Incline Push Ups/ 10 Push Ups
10 Bent Over KB Rows each arm

COMP

A.
25 Minutes to finish
Bench Press 12.10.8 @ 41X1

B.
15 Minute Amrap – NFS, FQ
20 Power Snatches 75/55
20 Push Ups/ 10 Handstand Push Ups
10 Bent Over KB Rows each arm

Score: A, weight. B, nothing.

Notes:

A, stay the same for fit, build for comp.
B, Not for score – For QUALITY. I want the intent here to not be speed, but quality of movement. Move through it like an amrap, but don’t speed up at the cost of the movement.[/x_accordion_item][x_accordion_item title=”Thursday 9.28″ open=”false”]FIT

A.
20 Minutes to finish
Deadlift 2×12 @ 42X1

B.
For time – 13 Minute Cap
40 Cal Row
40 Wall Balls
40 DB Snatches
40 No Push Up Burpee Step Ups

COMP

A.
20 Minutes to finish
Deadlift 12.10 @ 42X1

B.
For time – 13 Minute Cap
50 Cal Row
50 Wall Balls 20/14 – 10/9
50 KB Snatches 55/35
50 No Push Up Burpee Box Jump Overs

Score: A, weight.

Notes:

A, try to beat last week! you should have it dialed in a bit more.

B, choose a scaling that you’ll have a good shot of finishing or getting close within the time cap.[/x_accordion_item][x_accordion_item title=”Friday 9.29″ open=”false”]FIT

A.

15 Minutes to finish
Press 3×12 @ 4111

B.

3-4 Sets – 20 minutes to finish
9-12 Strict Pull Ups
9-12 Box Dips
rest as needed between sets

C. Optional, if time allows

500m Max Effort Row

COMP

A.

15 Minutes to finish
Press 12.10.8 @ 4111

B.

3-4 Sets – 20 minutes to finish
6-9 Weighted Strict Pull Ups
6-9 Weighted Dips
rest as needed between sets

C. Optional, if time allows

500m Max Effort Row

Score: A, weight. B, no score, just do it and challenge yourself.

Notes:

B, just move through and keep it challenging within the rep range.

[/x_accordion_item][x_accordion_item title=”Saturday 9.30″ open=”false”]FIT & COMP

A.

30 Minute Amrap – Teams of 2
10 Heavy Hang Power Cleans/10 Deadlifts
20 Burpees Over the Bar
400yd Sandbag Carry[/x_accordion_item][x_accordion_item title=”Sunday 10.1″ open=”false”]FIT & COMP

A.

30 Minute Amrap
Row 15/10 Cals
Left Arm 40 Yard Walk
Right Arm 40 Yard Walk
10 Deck Squats
10 Ball Throws Over Shoulder 6′

B. Optional

Max effort Sorenson Hold

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