CrossFit South Bend

I always love looking at Hook Grip's photos. This is a photo of Cortney Batchelor. Its always amazing to see how the best are able to maintain their posture and position through out the lift with such heavy loads. She stays over the bar until the very last minute, reaches full extension, and maintains the upright chest in the catch. For weightlifters it is a thing of beauty.

SWOD

Deadlift 5 RM (add 10 lbs) Supine Ring Rows 3 x 20

DWOD

Find: 3 RM Box Jump then... As many rounds as possible in 8 minutes of: 5 Power Cleans to Push Press 155 lbs 5 Ring Dips

Story about one of Crossfit Football's Hero WOD "Kalsu" The Death of Bob Kalsu

Monday

Tuesday

Thursday

Friday

 

SWOD

Strict Chin Ups 3 x max reps (3 min rest)

DWOD

On the Minute Complete 2 Power Cleans & 10 Double Unders on the minute for 15 minutes. *Go as heavy as possible on power cleans

 

SWOD

Squat 3x5 (add 5 lbs) Bench 3x5 (add 2.5 lbs)

DWOD

As many rounds as possible in 10 minutes: Sprint 100 yards 15 Hollow Rocks

Robb diving into the pool for the swimming WOD at the "Ray Ray Haters" Comp

SWOD

Deadlift 5 RM (add 10 lbs to last workout) Hand Stand Holds 3 x max time (2 min rest)

DWOD

Complete 5 rounds: Each round lasts 2 minutes. During the round complete: 4 Power Cleans - 185 lbs / 125 lbs Max Rep Ball Slams 40 lbs *Rest 60 seconds between rounds

SWOD

Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)

DWOD

7 rounds for time: 7 One arm KB power snatch (RT) 2 pood 7 One arm KB power snatch (LT) 2 pood 7 Strict pull ups

Monday

Tuesday

Thursday

Friday

[caption id="attachment_551" align="aligncenter" width="402"] The fun design that my ice machine leaves behind[/caption]

Sorry for the late post everyone. I got doing my PT and completely forgot about the post.

SWOD

Power Cleans 5x3 (add 2.5 lbs to last workout)

DWOD

3 x 10 Single Leg Alternating Bounds 

then...

Complete 5 rounds: Max Reps Hand Stand Push Ups Max Reps Strict Pull Ups *Rest as needed between efforts.

SWOD

Squat 3x5 (add 5 lbs) Bench Press 3x5 (add 2.5lbs)

DWOD

For time:

Sprint 1/2 Gasser 20 DB Hang Power Cleans 50 lbs 5 Ball Slams 40 lbs Sprint 1/2 Gasser 15 DB Hang Power Cleans 50 lbs 10 Ball Slams 40 lbs Sprint 1/2 Gasser 10 DB Hang Power Cleans 50 lbs 15 Ball Slams Sprint 1/2 Gasser 5 DB Hang Power Cleans 50 lbs 20 Ball Slams Sprint 1/2 Gasse

SWOD

Deadlift 5 RM

DWOD

Complete:

6 x 3 Cone L-Drill (3 R / 3 L) rest 2 minutes

4 x 60 yard Shuttle Rest 2 minutes

4 x 40 yard Sprint *Rest 45 seconds between reps

then...

100 Evil Wheels *Do not "pace" your runs. Run as fast as you can. *Focus on acceleration after change of direction on L-Drill and shuttle run.