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="CLICK ME FOR NEW THINGS!" open="false"]Fundamentals – July Fundamentals registration is open and begins this week!n Amy's Treat Corner - Donuts!!! CrossFit Football Seminar Coming to CFSB! Click here for details CFSB Forums - Have any loaded questions? click here to set yourself up on our forums Some things going on - beach day, jorts day, highlander/strongman comp! click here for details Wellness Wednesday – Do I need to buy grass fed beed and wild caught fish? ***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="Monday 7.4.16" open="false"]Monday 7.4.16 [/x_accordion_item][x_accordion_item title="Tuesday 7.5.16" open="false"]Tuesday 7.5.16 A. 20 Minutes to establish a 1rm Front Squat **Front Squat 3rm for you noobs** B. 15 Minute amrap - Teams of 2 Row 10 Calories 30 Double Unders 10 Ball Slams 10 Hand Release Push Ups [Notes:] Front Squat: Not sure if you are going low enough? have someone video that shit - don't ask the spotter, he is spotting you, not checking for depth. Alternate movements with your partner to accumulate as many rounds/reps as possible in 15 minutes. Partner 1 Rows 10 Calories, Partner 2 Rows 10 Calories, Partner 1 performs 30 doubles, Partner 2 performs 30 doubles. You get the idea. Scale accordingly This wod isn't a tester, so try to be consistent from round to round with your partner. coaches will pair you up according to skill level.[/x_accordion_item][x_accordion_item title="Wednesday 7.6.16" open="false"]Wednesday 7.6.16 A. Establish a Max Pillar Hold B. Bent Over Row 5rm @ 31X1 C. Sprint Prep 2 Rounds - 10 Yards Each Knee Hug Quad Leg Cradle Straight Leg Kicks Cocky Walks Skips High Knees Butt Kicks D. Alactic Test 2 attempts at 100 Yard Sprint (50 out, 50 back) **rest 5 minutes or as needed between attempts [Notes:] Pillar: exactly what it sounds like, a 45# plate goes under the quads - you touch that baby, you are done. You shoot your hips in the air, you are done. Bent Over Row: We want your torso parallel to the floor like this- so wherever that leaves your barbell to hang (because you are all built differently) thats fine, but we want high hips, tight straight back, controlled tempo - I want the bar IN CONTACT with you for that 1 count. For those of you who cannot perform pull up testing from last week - this gives us a better bearing on some pulling strength. All the sprint stuff: Sprints can be sketchy - so lets start off by saying if you have hamstring issues already - perform a 30s max row for meters. Don't even ask, just do it. Typically an all out effort like this requires a decent warm up hence the simplicity of today's workout. We want to see how everyone is on that high end speed on a short time duration, these are tests, so get after it and we will keep the timing as accurate as possible by counting off as you are running through.[/x_accordion_item][x_accordion_item title="Thursday 7.7.16 JORTS DAY" open="false"]Thursday 7.7.16 JORTS DAY - its jorts day, so you may want to wear your worn in jorts for this one. A. Power Snatch/Full Snatch Skill Work, coaches choice - warm up is typically dependent on who is in class B. 20 Minutes to establish a 1rm Power Snatch/Full Snatch **If flexibility/skill allows you may full snatch **Noobs, we will have you hit a 3, but this will more than likely be skill work for you C. Light Running Warm Up D. 2 Rounds 60s Max Effort run for max yards rest 5 minutes between [Notes:] Skill Work and PS: This is the coaches choice for the warm up - and for the max attempt - typically if you have no business loading yet, I'll have you remain at the bar and just hit sets of 3-4 on every even minute working up - you only get to move up if I think it looks pretty. For people who are in between, solid movement but still a little green, hit a 3 (not touch and go either, separate from the bar for each one) and for those of you a little more experienced, go after a 1rm. Running?! again?!?!: Yeah, we want to see some middle-low ground running here, not necessarily a sprint, but I want max yardage covered over 60s - you should hate yourself during this. We will have markers drawn on the ground and when the coach says TIME you stop and note your yardage. In order to get an accurate test of this low end stuff our choices are pretty limited to get the right dose response, running - and possibly rowing, but running will be more accurate.[/x_accordion_item][x_accordion_item title="Friday 7.8.16" open="false"]Friday 7.8.16 A. Max Effort Side Plank Left rest 90s Max Effort Side Plank Right **Score each side separately B. 15-20 Minutes to find Bulgarian Split Squat 8rm @ 3010 rest 90s - 2 minutes between legs **score is the weight you can perform with BOTH legs C. 20 Minute amrap 400m Run 7 No Push Up Burpee Box Jumps 14 American Kettlebell Swings [Notes:] Planks: Get right into the planks - this can be a primer for some of the other work here - BUT keep the feet stacked and if you deviate too high or low, call it - don't internally rotate your body either, I want a solid side plank position. Bulgarian Split Squat: I'd like the height set up so that its almost right below your kneecap - the benches may not do for everyone, you may have to use plates - that should make it so everyone can lightly tap the knee to the ground or get damn close in regards to tightness- foot up or down, don't care. don't use a barbell, its dumbbells for what we are doing. follow the tempo. click here for a video Wod: pick a weight/box height and cadence you can move smooth through the wod with. It's a tester, so play it out how you'd like.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[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;"][cs_text]A few things going on here! July 4th Open Gym Time @ 8am-10am - CFSB Closed the rest of the day Open Gym time will start at 8am and end at 10am. No official class workout, just get in and get something done if you want it. Don't be a jackass and show up at 9:30 and want to stay past 10 either, its our holiday too. Jorts Day: July 7th - All Classes Wear your most beautiful pair of Jorts - The workout will compliment it. Don't disappoint me, we always have a good turnout for Jorts day. Also - Jorts are mandatory for coaches as I am the CEO and in charge of dress code. Beach Day: July 16th - 10:00am @ Silver Beach - all classes closed at CFSB Yep, we will be closed, and we will be meeting at the beach instead - playing some volleyball, maybe doing a workout there. Who knows?! Stay tuned that day and the night before in case of sketchy weather and if there will be any OG time available. Highlander/Strongman Competition: August 13th in Ohio - Click here for all details We have a good following heading to this one already, about 7 of us so far - they lowered the novice weights as well in case you are scared of some of the events. Kilts are also mandatory. CrossFit Football Seminar: August 20-21 ALL DAY @ CrossFit South Bend! Click here to check it out Its a damn good seminar, if you want to develop yourself as an athlete or as a coach, its terribly beneficial for both. Forum on the Website - Click here to check it out Just reiterating this, we now have forums if any of you want to get some discussion going about anything!     [/cs_text][/cs_column][/cs_row][/cs_section][/cs_content]

Hey all! So we get some really solid questions about everything from Programming, Nutrition, Lifestyle, Training and the like during class - we don't always have time to answer them to the fullest with as crazy as things can be. We now have forums, and hang with us here because we are just beginning to launch it off the ground. Have a question you'd like to create some discussion around? Head to: www.crossfitsouthbend.com --> Forums I think getting some discussion moving along will educate both our athletes, and our coaches. -B

Hey all! Just putting it out there if anyone is interested in getting some people together for a highlander/strongman competition. So far, Chet and I are signed up, its on August 13th - Kilts are required, and you can check out all the events by clicking here! Looking for a kilt? you can get it by looking here on sport kilts If you sign up, shoot me an email, I'll be programming a 6 week block of strongman work that I can send you, as well as having a training day perhaps on a Sat/Sun - you can just stay tuned for that as I'll add you to a group.

[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="CLICK ME FOR NEW THINGS!" open="false"]Fundamentals – July Fundamentals registration is open   CrossFit Football Seminar Coming to CFSB! Click here for details Open Gym: We are reiterating Open Gym hours, we have noticed a lot of people having no idea what the actual times are, so click here to read. Wellness Wednesday - Do I need to buy grass fed beed and wild caught fish? ***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="Testing Week Notes" open="false"]Hey all, a quick note about testing week. We have trained a lot of tempo these last 9 weeks, and regardless of whether you like it or not - its here to stay in one fashion or another. We have stripped out the tempo for this week, just make sure you are sticking to the standards of the movement like glue. It’s important to note that when we program our blocks, we program off of the results we see in class, and the trends that the coaches and I notice. If you don’t put your results in Train Heroic, you aren’t a part of the data, we will still look at all of the whiteboard results, but it helps to have you all put it into Train Heroic! Click here to get your free account on Train Heroic and Start Tracking Right Away. The testing is what typically matters most to us as we go through, that is why we stress it a bit more than some of the sessions through the weeks of training. Oh, and a note we saw looking over the data last testing week.. for fucks sake. Make sure you: a. put in the score correctly in train heroic, so you don't get shot to the top of the leaderboard by putting in a 800lb squat and also skewing our data. b. make sure your gender is set appropriately AND the weight measurement is selected as "lbs" in the top right corner, and NOT KILOS. If I see you as a male at the top of the women leaderboard with a 300 kilo squat, I am coming after you. **Next week we will be having a new style of week instead of a deload, we will be setting some different baselines for the next 9 weeks, AND stay tuned because this next week we will be having an "ask me anything" for those of you wanting to know about programming, or what the focus is, or putting your two cents in. Its great for us to answer questions, and its great for you all as well - lets get some good discussions going with your training or really anything else for that matter. So look for that. [/x_accordion_item][x_accordion_item title="Monday 6.27.16" open="false"]Monday 6.27.16 A. roughly 10 minutes to warm up and hit your attempt 1 x Max Unbroken Strict Pull Ups   B. 20 minutes to establish to Establish a Back Squat 1rm (or 3rm – see notes)   C. 5 Rounds 1 Min to do MAX REPS Russian KB Swings 1 Min Rest ***Notes*** Pull Ups: This is 1 single max effort set of pull ups. Warm as needed, but you have one shot at it. Make sure to keep good positioning, no reaching the chin, bending of the knees, or kicking. If you are unable to do pull ups you will complete a max effort set of ring rows. If you went with this option make sure to check off the RX button. These are prone grip (standard grip) Back Squat:Today we are going to hit a heavy single. IF YOU are within 3 months of completing Fundamentals or Accelerated Fundamentals you will complete a 3RM. This is that day to go for it, but remember to be smart. Don’t make unrealistic jumps. If form is going to shit, don’t keep adding weight and expect it to get better. Suggested Warm Up 50% x4 155lbs 60% x4, 70% x2, 80% X1, 85% X1, 90% x1, 95% x1, Max, Max Spotting and some other info for the back squat: if you don't know how to spot - today isn't the day to learn. Ask someone who knows or a coach. Also, keep to the standards - if you don't want someone to tell you it wasn't low enough, don't leave anything to chance - either squat all the way down, thats an easy way to avoid a no rep, or video it to get a better gauge of where you are at. Oh...and just use bumpers today instead of metal plates when loading - we have been seeing some shoddy spotting with metal plates on the bar, they aren't as kind to our bars as the bumpers are. The only time you can switch to metal is if you are 405 and beyond. Wod: Choose a weight where you feel like you can crush 30 unbroken in the first round - or something you feel like you can push out reps for all 60s Wod Scoring: Scoring on Train Heroic is reps, on the whiteboard it will be reps multiplied by weight used.[/x_accordion_item][x_accordion_item title="Tuesday 6.28.16" open="false"]Tuesday 6.28.16 A. 15 minutes to establish a Strict Press 1rm   B. For Time 2000m Row   ***Notes*** Planning out the day: 5-10 minute warm up, leading directly into 15 minutes and not a second more leaves you with 25 minutes elapsed and 35 minutes left in class. If we have 18 people in class that means 3 heats. Average time for a male last time was 8:09 in class, average for female was 9:14. Here is how this shit is going to go down. Everyone goes through the warm up together, everyone goes through the press together. When assigning heats for the row - fastest rowers go first, you know who you are, if you feel as though you may be a few minutes off from someone else in a heat - go in a later heat. For instance, if we have 13 people in a class, and 3 people have 7-9 minute 2k's...only those three go first, if we have 6 others in the 9-11 minute range, they go next, the people in the last heat are the people that have no idea what their 2k is, or people in the 11+ range. Press: No hip movement in the press, make intelligent jumps with this – small small small jumps, 3-5% is a huge jump on this relative to the other movements. 2k: Pace yourself! If you have a prior number, set yourself up for success by watching your splits.[/x_accordion_item][x_accordion_item title="Wednesday 6.29.16" open="false"]Wednesday 6.29.16 A. 20 Minutes to establish a Power Clean 1rm (or 3rm, see notes) B. CP Battery Test 8 Minutes AMRAP Max Power Cleans at 90% of 1RM/3RM ***Notes*** Power Clean: Today we are going to hit a heavy single. IF YOU are within 3 months of completing Fundamentals or Accelerated Fundamentals you will complete a Hang Power Clean or Power Clean 3RM, whichever you are most versed at. This is that day to go for it, but remember to be smart. Don’t make unrealistic jumps. If form is going to shit, don’t keep adding weight and expect it to get better.Suggested Warm Up: Bar x3, 40% x3, 50% x3, 60% x2, 70% x2, 80% x1, 90% x1, 95% x1, MAX, MAX Max Reps Score: Only click the Rx’d button on Train Heroic if you used your 1rm.[/x_accordion_item][x_accordion_item title="Thursday 6.30.16" open="false"]Thursday 6.30.16 A. 20 Minutes to establish Bench Press 1rm (Or 3rm) B. “Annie” 50-40-30-20-10 Double-unders Sit-ups (no anchoring the feet) 11 minute cap ***Notes*** Bench Press:Today we are going to hit a heavy single. IF YOU are within 3 months of completing Fundamentals or Accelerated Fundamentals you will complete a 3RM. This is that day to go for it, but remember to be smart. Don’t make unrealistic jumps. If form is going to shit, don’t keep adding weight and expect it to get better. Suggested Warm Up 50% x4 155lbs For Annie: Your ONLY OPTIONS are A. Rx’d 50-40-30-20-10 Double Unders, Sit Ups B. Cutting 50% of the double under volume 25-20-15-20-5 Double Unders 50-40-30-20-10 Sit Ups C. 2:1 Singles to Doubles 100-80-60-40-20 Singles 50-40-30-20-10 Sit ups[/x_accordion_item][x_accordion_item title="Friday 7.1.16" open="false"]Friday 7.1.16 A. 20 Minutes to establish a Deadlift 1rm (or 3rm) B. For time 400m Run 40 Wall Balls 20/14 – 10′,9′ 200m Run 20 Wall Balls ***Notes*** Deadlift: Today we are going to hit a heavy single. IF YOU are within 3 months of completing Fundamentals or Accelerated Fundamentals you will complete a 5RM. This is that day to go for it, but remember to be smart. Don’t make unrealistic jumps. If form is going to shit, don’t keep adding weight and expect it to get better. Wod: *If unable to run, scale a 1:1 on the row – 400 for 400, and 200 for 200. *Pick a wall ball weight that you can consistently nail your intended target with. [/x_accordion_item][x_accordion_item title="Saturday 7.2.16" open="false"]Saturday 7.2.16 A. “Sage” 20 Minute Amrap 20 Thrusters 135/95 20 Pull Ups 20 Burpees ***Notes*** For the Workout: Use a scaling that makes sense for you Thrusters: Try not to get above 50% of your max thruster weight, if you do not have a max thruster weight, you should feel as though you could hit 20 reps unbroken if you needed to. Pull Ups: Scaling here is either standard pull ups, or ring rows. Lets keep away from the bands. Burpees are standard If you have a prior score at this workout - use that scaling!!! [/x_accordion_item][x_accordion_item title="Sunday 7.3.16" open="false"]Sunday 7.3.16 A. Lactate Test 3 Rounds for time: Row 250m 10 KB Swings @ 70/55 10 Burpees 10 KB Swings @ 70/55 10 Burpees 10 KB Swings @ 70/55 Row 250m Rest exactly 12min b/t rounds ***Notes*** All out, don’t hold back This looks at your ability to use lactate as fuel. Too much lactate for some will cause premature fatigue as your body does not have enough time to flush it out of your bloodstream. For those who have done lactate training before this was not a problem. Your ability to recover quickly and in some cases use excessive lactate as fuel is optimal which is reflected in your times. I'd like to make slight modifications for some of you to get the time down to get the correct stimulus out of you (within reason) some of you may not have developed the ability to head down this energy system pathway. Lets look at some avatars Sarah – 5:51 (average time across 3) – inability to recover quickly enough due to excessive accumulation of lactate in the bloodstream causing premature fatigue and excessive breaks. With proper training this will get better. Leann – 4:37 (average time across 3) – good recoverability. Shows good ability to use lactate as fuel. Nick – 5:16 (average time across 3) – inability to recover quickly enough due to excessive accumulation of lactate in the bloodstream causing premature fatigue and excessive breaks). With proper training this will get better. Jeff – 9:20 (average time across 3) – low to moderate recoverability. Able to recover to a point but not able to go 100% consistently. Lactate tolerance okay but on the low end. With proper training this will improve. Zach – 4:16 (average time across 3) good recoverability. Shows good ability to use lactate as fuel.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

[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="CLICK ME FOR NEW THINGS!" open="false"]Wellness Wednesday - How to easily make restaurant quality food at home Fundamentals - July Fundamentals registration is open New Summer Swag up to order! Click here to get you some New Offerings at CFSB: Functional Diagnostic Nutrition – Now Available at CFSB! New Stuff: CFSB Banner Program CrossFit Football Seminar Coming to CFSB! Click here for details ***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="Monday 6.20.16" open="false"]Monday 6.20.16 A. 15-20 minutes to find: Close Grip Bench Press 2rm @ 30X1 score weight B. 3 Rounds - 5 minute each round @ the top of each 5 minute mark perform 8-12 Front Squats, pulled from the ground 400m Run rest the remainder of the time score on the whiteboard - i'd like to know your weight, and if you can give me where you are finishing each round that would be cool too. so it may look something like this 2:30 @ 135, 2:20 @ 155, 2:18 @ 155. [Notes:] CGBP:The close grip bench press will be performed per our standard of  having your index finger directly on the line where the knurling meets the smooth section of the bar. 3 down, 0 at the chest, fast as possible up, 1 second at the top. Front Squats: You can move up as the rounds progress if you'd like, but stay in the range of 8-12 and keep the reps clean, these reps are unbroken by the way. I am looking for a seamless transition from the front squats to the run.[/x_accordion_item][x_accordion_item title="Tuesday 6.21.16" open="false"]Tuesday 6.21.16 A. Every minute on the minute for 10 minutes: 3 Tall Power Cleans B. Ever minute on the minute for 10 minutes: 3 Clean Lift Offs @ 21X1 don't score the skill work C. 15 Minutes to complete 50 Strict Pull Ups 100 Russian KB Swings 150 Double Unders Partition the reps however you'd like to finish score on the whiteboard time or total reps performed [Notes:] Part A and B are technique work, which means light, fast, and smooth for the weight selection - I don't care if it is a PVC pipe. You can ONLY move up in weight if the coach tells you to do so for these two. The way I am envisioning this; the coach will take 5 minutes to gloss over the tall power clean, then start the emom (everyone can start from the bar and move up from there if t0ld by the coach, if not, you stay at the bar until told otherwise) After the emom, the coach will gloss over the clean lift off to above the knee and then start the emom, again, everyone starting from the bar. The tall power clean should possibly take around 12-15 seconds from the bell if you are proficient with it as should the clean lift off with the assigned tempo, the time it takes for you to finish coupled with how sound the movement looks gives me an idea of if you should be moving up or not. If it takes you 30-40 seconds to finish the lift, then you probably had a lot of  thought involved with the movement and should stay relatively low in weight. This is also skill work so it should be low fatigue and snappy - we aren't hitting a max triple at either of  these today. For those people who are a little more developed in these movements, go ahead and hit it. Part C: Scale appropriately and get the work done however you'd like. Try to get some thinking done prior to coming in on how you want to break this up - we aren't going to give you 10 minutes to get a damn plan on the board.[/x_accordion_item][x_accordion_item title="Wednesday 6.22.16" open="false"]Wednesday 6.22.16 A. 3 Rounds 8 minute amrap 10 No Push Up Burpees 10 Sandbag to Shoulder 100 Yard Shuttle 2 minutes rest between amraps (yeah, 2 minutes) score rounds on the whiteboard [Notes:] okay...lets see if I can explain this without creating a diagram. preferably, this workout is done outside. each person is set onto a yard marker outside with a sandbag. we have 11 yard markers - 0, 5, 10, 15, 20, 25, 30, 35, 40, 45, 50. If we have more people than yard markers, the other athletes will be placed across the parking lot from another athlete who is on a yard marker. in place, you will perform 10 no push up burpees on your yard marker, 10 sandbag to shoulder, on your last sandbag to shoulder rep - keep the sandbag on your shoulder and perform a 100 yard shuttle. the shuttle will be performed by stepping out from wherever you are at on the yard marker, cutting and running to the 50, then cutting and running to the 0, then run back to wherever you were at on the yard markers for the next round. If you are at a 0 or 50 yard marker, you will perform a down and back. be consistent on rounds and rest 2 minutes between - you may have to pull back the intensity/speed with such little rest.[/x_accordion_item][x_accordion_item title="Thursday 6.23.16" open="false"]Thursday 6.23.16 A. Back Squat 2rm @ 30X1 15- 20 minutes to get it done score weight B. 4 Rounds 30 seconds of toes to bar 30 seconds rest 30 seconds of push press 30 seconds rest score total reps on the board [Notes:] Back Squat - this is a setup for next weeks testing - there is no rest at the bottom but we are still controlling that tension on the way down. Use this number as a guideline for what you may want to hit next week. Part B: you can break sets up during the 30, but try to choose a weight and scaling that allows you to move consistently throughout.[/x_accordion_item][x_accordion_item title="Friday 6.24.16" open="false"]Friday 6.24.16 A. 5 Rounds 3-5 Overhead Squats rest 30s 3-5 Chest to bar rest 2:00 B. 20 Minute amrap @ 70% aerobic - smooth and easy 5 Inchworms, arms only 10 Cal Row 40 yards KB/DB Waiters Walk/Farmers Walk Combo (20 out, 20 back) :30s Banded Squat Support [Notes:] For the OHS, you can build as long as you have business to do so. Remember, the qualifications to move up aren't always because you CAN do it, but SHOULD you do it. The small bricks of chest to bar are just to get a little practice in for some of the testers as well as just practice in general. Part B is some recovery work - so don't try to crush it - move smooth get sweaty and pick your breathing up. [/x_accordion_item][x_accordion_item title="Saturday 6.25.16" open="false"]Saturday 6.25.16 A. 5 Rounds 3 Power Cleans 135/95 6 Push Ups 9 Air Squats rest 1 minute between rounds [Notes:]   Scale so that you can move smooth through the rounds, stay consistent[/x_accordion_item][x_accordion_item title="Sunday 6.26.16" open="false"]Sunday 6.26.16 A. 4 minutes to perform row 750m max toes to bar *rest 12 minutes   For time 4 Rounds for time 10 Wall Balls 10 Power Snatches[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]