2015 04 17
BATTLE OF THE SEXES BRING A FRIEND DAY – Saturday 4.18.15
Girls wear pink and Guys wear blue! come in dressed to compete against the opposite gender.
Teams of 3 For Time: 200m Plate Push 150 Ball Squats 40/30 150 Plate Ground to Overhead 45/35 150m Plate Push 100 Ball Squats 40/30 100 Plate Ground to Overhead 45/35 100m Plate Push 50 Ball Squats 40/30 50 Plate Ground to Overhead 45/35 50m Plate Push 25 minute cap
We will be scoring these in teams, highest gender team score wins. Losing Gender performs 30 Burpees each Notes: The gender that brings in more people, will get a 20 second head start per each person they have more than the other gender. For instance, if we have 20 girls, and 15 guys. The girls will receive a 100 second head start. Only one person can work at a time
2015 04 17
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A.
Every 2:30 for 20 minutes (8 Sets)
Perform Power Clean x 3
Note: Start at 50-60% of your 1rm and work up from there
B.
Crossfit Disco
For Time
10.9.8.7.6.5.4.3.2.1 0f...
Power Clean @ 75% of your heaviest 3
Pull Ups
C.
Optional Jacked Street!
3 Rounds
1 Minute Banded Tricep Extensions
1 minute Hammer Curls
2015 04 16
On Saturday May 2nd, and Saturday May 23rd at 9:00 AM on each day, we will be hosting the wod "21 Guns" These wods will be open to everyone!
Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity.On those dates in particular you'll see some RWB members coming in, as well as for classes over the next coming months, introduce yourselves and welcome them to CFSB!
The WOD: “21 GUNS”
21 minute AMRAP (As many rounds as possible)
400 meter run*
21 pushups
21 box jumps (24"/20")
15 burpees
9 pull-ups
*500 meter row can be substituted for the run
2015 04 16
2015 04 16
What are we doing with all of that Goals info?
Hey everyone,
Just wanted to update you all on what we took from all of the surveys you guys filled out for us (on the "we want to know your goals" post right here)
So the overwhelming responses were on adding more gymnastics skill work into the programming, which you are going to see high rep, low rep, and skill days each week for gymnastics, primarily on Wednesdays but you will see them throughout the week as well.
Quite a few of you were asking for a mobility class as well, guess what, we are starting one within the next few weeks, just keep your eyes to the blog! If you don't check the blog already click here to subscribe to it
That way you don't miss out on the next survey where you can chime in!
2015 04 16
A.
15 minutes to find Push Press 3rm
B.
15 minutes find Squat 5rm with a 2 second pause at the bottom
then perform max reps @ 80% of your 5rm at normal tempo
C.
Short DT
5 Rounds
6 Deadlifts 155/105
4 Hang Power Cleans 155/105
2 Shoulder to Overhead 155/105
2015 04 15
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A.
20-30 minutes of Handstand Push Up Warm Up and Progression Work
Note: This is geared toward helping you understand the body positions and rep range we want before progressing and warming you up for your max effort attempt.
B.
3 x Max Repetitions at your ability level for HSPU Scaling
Note: You are allowed one mulligan on your sets if you feel you went too easy or too hard on your Max Effort Sets, we want them in that appropriate rep range.
C.
7 minute ladder
30 Burpees
30 Kettlebell Swings 55/35 *American
20 Burpees
20 Kettlebell Swings 55/35 *American
10 Burpees
Max Kettlebell Swings in time remaining
2015 04 14
A.
5-10 minutes of light Snatch Work
B.
15-20 minutes to accumulate
5 Sets
3 Snatch Pulls + 3 Power Snatches
Note: start with something conservative and work up, stay connected to the bar the entire time
C.
5 Rounds
1 Power Snatch @ 80%
1 Pull Up
1 Power Snatch @ 80%
3 Pull Ups
1 Power Snatch @ 80%
5 Pull Ups
Notes: You may kip on the pull ups
2015 04 13
Hey Students, I know you are leaving soon. Make sure you email
Amy@crossfitsouthbend.com
and let her know when you'll be leaving, and make sure the notice is at least 15 days prior to your billing date!
2015 04 13