[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!
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Free Day/ Bring a Friend day @ Crossfit South Bend!
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Wellness Wednesday -
Tara's Story, A life altering experience.
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here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title="Monday 11.7.16" open="false"]Monday 11.7.16
A.
20 minute amrap @ 70% effort
10 Step Ups
30s Forward Leaning Rest
10 Ball Slams
30s Ball Hold in Bottom of Squat
5 Burpees
30 Double Unders or Singles
B.
Back Squat 5rm @ 30X1
C.
Max Reps @ 80% of 5rm Back Squat
[notes]
A. yep, directly into the aerobic piece right out of the gate, we will take long enough in the beginning to set up, grab equipment and demo if need be, then go directly into the aerobic piece. No need for a warm up seeing as how its at 70% effort.
B. Attempt to best your prior 5 from the last couple weeks[/x_accordion_item][x_accordion_item title="Tuesday 11.8.16" open="false"]Tuesday 11.8.16
A.
5 Rounds
30s to perform Heavy Push Press x 3 *pulled from floor
rest 60s
30s Max Toes to Bar
rest 60s
30s Max Burpees
Rest 60s
30s Max Cal Row
rest 60s
score: combine cal,burp,ttb in a score, then note your bench press weight, I'd prefer they were all heavy.
[notes]
This is a long one, 30 minutes. Pace yourselves appropriately during the max reps scenarios.[/x_accordion_item][x_accordion_item title="Wednesday 11.9.16" open="false"]Wednesday 11.9.16
A.
15 minute amrap at 70% effort
3 Left side see saw walk
2 Burpees
3 Right side see saw walk
2 Burpees
3 Left Side Plank with reach through
2 Box Jumps
3 Right Side Plank with Reach through
2 Box Jumps
B.
3 Rounds - @ the top of a 4 minute mark
5 Deadlifts as heavy as possible
3 Max Vertical Jumps with Athletic Land
score weight
C.
4 minute cap
21.15.9
Unbroken Wall Balls
*50 double under between sets
[notes]
A. again, directly into an aerobic movement piece, we will demo and grab equipment and go right into it to get some blood moving, its at 70% so you shouldn't need a warm up. with the burpees and box jumps I want you practicing an athletic landing position
B. try to best your prior deadlift, then turn and give me 3 max vertical jumps with athletic land. Reset between jumps.
C. The word "unbroken" should speak to you on how I want this performed, with their being a 4 minute cap as well. This should be just a quick burner. Can't do doubles? lets make it a 1:1 scaling with singles[/x_accordion_item][x_accordion_item title="Thursday 11.10.16" open="false"]Thursday 11.10.16
A.
Pick one to perform in the time allotted
15 minutes to perform
5x Max effort ring rows
5x Max effort strict pull ups
3.3 Weighted Pull Up
B.
20 minute amrap
10 Hollow Rocks
10 Get Up Sit Ups Each Arm
10 Kettlebell/Dumbell Snatches - alternating
[notes]
A. if you are doing strict pull ups, we want you to switch your grip each time for a different stimulus. Chin up, pull up, mixed one way, mixed the other, then whatever the hell you want.
B. I want alternating for the DB Snatches, but 10's each arm for the get up sit ups.[/x_accordion_item][x_accordion_item title="Friday 11.11.16" open="false"]Friday 11.11.16
A.
15 Minutes to find
Power Snatch x 2
B.
For time
5 Heavy Power Snatches
run 200m
4 Heavy Power Snatches
run 200m
3 Heavy Power Snatches
run 200m
2 Heavy Power Snatches
run 200m
1 Heavy Power Snatches
run 200m
[notes]
A.
Intermediate/Advanced: The 2 isn't a touch and go, otherwise we would specify that. Separate from the bar and work on your approach.
Beginner: Work on technique and hit sets of 4 in a hang power snatch, you get to move up when the coach says you can.
B.
Intermediate/Advanced: Same here for the workout, find something heavy and grind it out, if you are a more advanced athlete you can work on plate changing and add weight through the workout, or stay the same, whichever you'd like. 80% of your 2rm is a good plate to look at.
Beginner: If you are well under your potential for the 2rm, triple the snatch reps, stay light, and keep the reps clean. There is no such thing as "junk reps" every rep has intention and thought behind it.[/x_accordion_item][x_accordion_item title="Saturday 11.12.16" open="false"]Saturday 11.12.16
"Wades Day"
Show up at 10am for the group warm up, be ready to go by 10:30am.
A.
Wade
5 Rounds for time
11 One Arm DB Power Snatches
12 One Arm DB Thrusters
11 Pull Ups
*alternate hands as needed.
[/x_accordion_item][x_accordion_item title="Sunday 11.13.16" open="false"]Sunday 11.13.16
A.
45 minute am rap
1-3 Unbroken Muscle Ups
30 Double Unders
10 Single Arm KB Swings
20 Yard Single Arm Farmers Walk Left Arm
20 Yard Single Arm Farmers Walk Right Arm
10 Hollow Rocks
20 Yard Bear Crawl[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]
