Friday 10.10.14

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Help us meet our goal! Click here to donate to Wades Army CFSB Page!  Get in on this guys! make your own page, join our team! (search for Crossfit South Bend) Lets do this! A. Power Clean 3.3.3.3.3 B. For Time 40 Chest to Bar Pull Ups 40 Wall Balls 30/20 The clock will be set for an every minute on minute counting up, every minute on the minute when the bell goes off, you must stop and perform 5 burpees. Beginning at the very first minute. 10 minute cap Notes: Score is either time, or total reps performed.  

2014 10 09

Tuesday 10.7.14

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A. 15 min to establish heaviest weight in the Snatch Complex below 1 Hang Power Snatch + 1 Hang Snatch + 1 Snatch Note: for those who can't go in a good looking full snatch all of these will be power snatches. B. Every 90 second for 8 Rounds 1 Set of the complex from above at 70-75% C. 8 min AMRAP 10 Ring Rows 10 Russian Style Kettlebell Swings AHAP Note: Come in with a game plan today, move fast and pay attention, there is a lot of stuff to get done.

2014 10 06

Monday 10.6.14

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A. Squat 5 RM Note: You should have some prior 5's (we've been doing a few of them lately) Keep getting after this, try to best your prior attempts each time by 3-5%+ B. 4 Rounds 1 min as Bench Spotter "aka" Rest 1 min max Bench Press 135/95 1 min max Ball Slams 1 min to complete a 200 m Run *** in teams of 4, each team member will start at a different station and rotate through for a total of 4 Rounds

2014 10 05

Sunday 10.5.14

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A. 15 minutes to work to a heavy single Overhead Squat B. 8 minute amrap 3 Overhead Squats 95/65 3 Chest to Bar Pull Ups 6,6,9,9,12,12....continue up the ladder as long as you are able in the time remaining Note: If you have issues with your overhead position, you will front squat for today's strength and workout. For the strength, you may pull from the rack, for the workout, you must pull from the floor

2014 10 04

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