CrossFit South Bend

[vc_row][vc_column width="1/1"][text_output]Ol' Quinny Bear Deadlifting Click here for our Thanksgiving and Black Friday hours A. Ground to Overhead Touch and Go Skill Work B. 10 Rounds 30 seconds 3 Ground to Overhead 135/95, Max Lateral Bar over Burpees w/ time remaining 30 seconds Rest Post Total Burpees to comments Also Lets hear it for the CFSB Staff. I don't thank the coaches and staff here at Crossfit South Bend nearly enough. Thank you guys for putting in so much hard work here and making this place what an amazing gym it is. Have a wonderful time over the holidays guys.[/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/1"][block_grid type="two-up"][block_grid_item][/block_grid_item][block_grid_item] [caption id="attachment_10315" align="alignleft" width="2048"] Carl C[/caption] [/block_grid_item][/block_grid][/vc_column][/vc_row][vc_row][vc_column width="1/1"][block_grid type="two-up"][block_grid_item] [caption id="attachment_10308" align="alignleft" width="960"] Robby G[/caption] [/block_grid_item][block_grid_item][/block_grid_item][/block_grid][/vc_column][/vc_row][vc_row][vc_column width="1/1"][block_grid type="two-up"][block_grid_item][/block_grid_item][block_grid_item] [caption id="attachment_10305" align="alignleft" width="2048"] Emmy C[/caption] [/block_grid_item][/block_grid][/vc_column][/vc_row][vc_row][vc_column width="1/1"][block_grid type="two-up"][block_grid_item][/block_grid_item][block_grid_item][/block_grid_item][/block_grid][/vc_column][/vc_row][vc_row][vc_column width="1/1"][block_grid type="two-up"][block_grid_item][/block_grid_item][block_grid_item] [caption id="attachment_10304" align="alignleft" width="2048"] Chad S[/caption] [/block_grid_item][/block_grid][/vc_column][/vc_row][vc_row][vc_column width="1/1"][block_grid type="two-up"][block_grid_item][/block_grid_item][/block_grid][/vc_column][/vc_row]

Come in with a plan for the Snatch and the wod today! stick to it! Also, click here for our Thanksgiving and Black Friday hours A. Power Snatch 1RM Notes: Full snatch if they want to/are able to B. 50 Pull Ups for time every time you break to 12 KB Russian Twist 55/35. each tap counts as a rep. Notes: sub will be ring rows

A. Squat 7RM, try and see if you can get your old 5RM for 7 Reps B. Teams of 4 2 Rounds 1 Min Max Reps Bench Press 135/95 30 Seconds Rest 1 Min Max Reps Plate Ground to Overhead 45/35 30 Seconds Rest 1 Min Max Cal Row 30 Seconds Rest 1 Min Max Reps Toes to Bar 2 Min Rest Score is teams total repetitions

A. 45 minute cap 80 Burpees 160 Kettbell Swings 240 Air Squats Each person Rows 300m 240 Air Squats 160 Kettlebell Swings 80 Burpees Post results to comments

Looks like its going to be in the 80s next week guys...awesome. best winter ever A. "DT" Five rounds for time of: 155/105 Deadlift, 12 reps 155/105 Hang power clean, 9 reps 155/105 Push Jerk, 6 reps Post results to comments!

Post results to comments below A. Teams of 4 with a Conga Line Format 4 Rounds Plate Push Half Way and Back 10 Russian Swings 70/55 7 Goblet Squats 3 Minutes Rest, rest starts when all the team members have finished *** goal is for these to be sprint rounds

Wear appropriate rope climbing gear today guys. A. 20 Minutes to find Front Squat 1RM B. 4 Rounds - Not for time Max Front Squats @ 80% 1-3 Rope Climbs Post results to comments