CrossFit South Bend

 

SWOD
Sprint 100 yards on the minute for 8 minutes
then....
Power Clean 5x3 (add 2.5 lbs to last workouts)

DWOD
Complete 7 rounds:
Handstand Holds for maximum time
10 Supine Ring Pull Ups
Not for time, rest as needed, score is total time of 7 rounds of handstand holds.

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

DWOD As many rounds as possible in 15 minutes of: 3 Front Squats AHAP (as heavy as possible) 1 Rope Climb 15" 10 Push Ups

Please make sure that you come with the appropriate gear for rope climbs!

DWOD

Find: 3 RM Seated Box Jump *Use a box that allows you to sit with the top of your legs at parallel then... Sprint 10 x 30 yards *45 second rest between sprints Like last week the DWOD will be done first.

SWOD

Deadlift 5 RM (add 10 lbs to last workout)

SWOD Press 3x5 (add 2.5 lbs to last workout)

DWOD 21, 15, 9 reps of: Squat 225 lbs Ring Dips

Remember that for today you guys are welcomed to come in the time the gym is open for Murph and complete todays workout. There will be no official class. See everyone tomorrow!

For Memorial Day I will be posting what the workout will be and you guys can come in and do it during the time the gym will be open for Murph if you would like. This will be more like open gym format. I will be in Fishers, IN for high school rugby state championship.

Congrats Christian, and other Penn players who signed to play rugby at Davenport University! Christian has been coming to CFSB for 2 years now and has put in a lot of hard work. It's nice to see it pay off. If you see Christian around the gym be sure to congratulate him.

SWOD Power Cleans 5x3

DWOD Complete 7 rounds: Max Rep Handstand Push Ups 15 Hollow Rocks