A.
Snatch Skill work
3×10 Overhead Squats
3×5 Sots Press + Duck Walks
Below series all start from a standing position
3×5 Toes + Shrug
3×5 Toes + Shrug + High Pull
3×5 Toes + Shrug + High Pull + Snatch
3×5 Tall Snatches
B.
EMOTM for 9 Min
35 seconds to perform
3 Hang Power Clean 135/95
Max Double Unders with remaining time
Rest 25 seconds
2014 11 18
Thanksgiving and Black Friday Hours
Hey guys! we are closed Thanksgiving and on Black Friday, but we will have a fun class wod on both days from 10:00am – 11:00am!
So, to recap
Thursday November 27th Open 10:00 – 11:00am
Friday November 28th Open 10:00 – 11:00am
2014 11 18
2014 11 17
Missy Biek, LMT, will be here at the gym doing 30 minute massage sessions on Saturday November 22nd..We will be posting a signup sheet. Please put your name and cell phone number next to the time slot you would like. The cost will be $35…check or cash. Missy has been a member here at Crossfit South Bend for over 4 years and a massage therapist for over 11 years. Her specialty is deep tissue and therapeutic work. She has had a lot of experience working on Crossfitter’s/Athletes. Missy’s experience as a Crossfitter and an Athlete gives her firsthand knowledge of the issues we face. If you have a nagging issue that needs to be addressed, never experienced a professional massage or just want to check out Missy’s work, please sign up for one of the spots.
Feel free to call or text her with any questions at 574-849-1898.
2014 11 17
A.
Push Press 1RM
B.
210yd Shuttle Buy In
then immediately into
40 Toes to Bar
20Rt/20Lt Kettlebell Step Ups, with the kettlebell held in a goblet squat position
Notes:
Break up toes to bar and step ups how you’d like.
2014 11 16
A.
5 minute ladder
3 Front Squats 115/75
3 Pull Ups
6 Front Squats 115/75
6 Pull Ups
9 Front Squats 115/75
9 Pull Ups
Rest 30 seconds
5 minute ladder
3 Shoulder to overhead 115/75
3 Bar over Burpees
6 Shoulder to overhead 115/75
6 Bar over Burpees
9 Shoulder to overhead 115/75
9 Bar over Burpees
Post results to comments
2014 11 15
A.
Teams of 4 in a Conga Line Format
750m Row
30 Russian KB Swings AHAP
20 Ball Slams AHAP
10 Burpees
score will be when the last team member completes their burpees
2014 11 14
2014 11 13
A.
Squat 3RM
B.
4 Rounds
155/105 lbs Thrusters – 5 reps
120 yard shuttle
Rest as needed between rounds
Notes:
Score will be the range of slowest to fastest rounds
2014 11 12
Wade’s Army – Wednesday 11.12.14
If anyone would like to donate to Wades Army, we will be taking donations all day Wednesday!
A.
“Wade”
Complete 5 rounds for time:
55/35 lbs One Arm DB Power Snatch – 11 reps
55/35 lbs One Arm DB Thrusters – 12 reps
Pull Ups w/ the 50 lbs DB – 11 reps
2014 11 11