Monday 12-14-15

By: 0

Brandon is guest coaching today! Have fun. :) Warm-up: coach's choice squat mobility A.  C&J - 10min EMOM of 1 clean and jerk (try to increase weight from 11/23 if possible- that day was a hang clean and jerk btw) B.  Front squat - 3x waves - 1,2,3,4,5 every :30. 2:00 rest between rounds. Try not to rack it between sets. Brandon has every right to tell you to strip weight if you cannot facilitate a good upper back position for the whole round! C1.  5x5 each leg single leg squats C2.  5x5 KB deadlift **slow and controlled, these should burn your hammies!**

2015 12 13

Friday, 12.11.15

By: 0

IMG_8804

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout)

Collegiate

Power Clean 4×4 (add 2.5 lbs to last workout)

Conditioning

Complete 6 Rounds of the complex. AHAP Hang Power Clean – 5 Reps AHAP Front Squat – 7 Reps AHAP Push Jerk – 3 Reps *Each complex must be completed unbroken. Rest as needed between rounds. **For every bar drop mid-complex the penalty is 10 burpees to be completed after the workout.

2015 12 10

Thursday, 12.10.15

By: 0

IMG_8705

Amateur

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

Collegiate

Squat 3, 3, 3, 3, 3 Bench Press 5 RM

Conditioning

Complete 5 rounds for time of: Power Snatch – 5 Reps KB Step Ups – 10 Reps Push Ups – 15 Reps *For Step Ups, hold a KB in each hand. Complete 5 Right and 5 Left. Get a box set up to where your leg is parallel to the ground when you step on the box.

2015 12 09

Wednesday 12-9-15

By: 0

Warm-up: pec/shoulder mobility with lax ball, foam roller, PVC pipe A.  Snatch - 15min to find 2RM hang snatch, then 5min EMOM of 1 snatch at that weight B.  Back squat - 2.2.2.2.2 - 1 set every 2:30 C.  2x through each section:
  • 40 singles with jump rope
  • Max L DB row
  • Max R DB row
  • 40 singles with jump rope
  • Max L DB bench press
  • Max R DB bench press

2015 12 09

Tuesday, 12.08.15

By: 0

IMG_8806

Amateur

Deadlift 1x5 (add 10 lbs to last workout)

Collegiate

Rack Pull 5, 5, 3, 3, 3 *Work up to a heavy set of 5 and continue to add weight finding your heaviest triple.

Conditioning

Complete as many rounds as possible in 13 minutes:

Weighted Pull Ups – 6 Reps 30/24″ Box Jumps – 6 Reps 40/30 lb Ball Slams – 12 Reps

2015 12 07

Monday 12-7-15

By: 0

Warm-up: hollow/super holds, 3x (3 inchworms + 3 broad jumps) A.  Clean and jerk - 2.2.2.2.2 - 1 set every 2:30 B.  Front squat - 2RM in 15min, then 1 set max reps at 80% of that number C1.  (Partner WOD) 3 rounds of :30 hang from pull-up bar, :15 rest, :30 handstand hold, :15 rest C2.  (Still partner WOD) 3 rounds of :30 goblet squat hold, :15 rest, :30 stiff legged KB DL, :15 rest

2015 12 07

Saturday 12-5-15

By: 0

Warm-up: 5# plate shoulder series A. Pause jerk + jerk - 15min to find max for the day, then 3x1@90% of today's max (refer to 11-8-15 for old number!) B. OHS - 1.1.1 - we'll take 15min to warm up, 3 chances to find 1RM/heavy single C.  Every 3:00 x 4 rounds: 20 step ups (add weight if desired), 10 deadlifts (LIGHT, FAST), 10 med ball roll-ups

2015 12 05

Friday, 12.04.15

By: 0

IMG_8387

Amateur

Power Clean 5×3 (add 2.5 lbs to last workout) 3 x Max Chin Ups

Collegiate

Power Clean 4×4 (add 2.5 lbs to last workout) 3 x Max Chin Ups

Conditioning

Complete as many rounds as possible in 15 minutes. Rope Climb – 1 Rep Push Presses @ 70% Bodyweight – 5 Reps Burpee box overs – 5 Reps Rope Climbs – 2 Reps Push Presses – 5 Reps Burpee Box Overs – 5 Reps Rope Climbs – 3 Reps Push Presses – 5 Reps Burpee Box Overs – 5 Reps…

2015 12 03

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit South Bend FREE!

Simply choose your experience level and get registered for your FREE Introduction today!

CLICK HERE to get started if you are visiting from out of town

  • Free eBooks

    Learn inside tricks on how to get fit FAST!

    Download Now