CrossFit South Bend

[eliteaccordion][elitetoggle title=”Upcoming + Whats going on!”]

November 13th – FREE Costco Grocery Store Tour – Click here to register

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!
Facebook PLACE REVIEW: Click here!
Google: Click here! 
Follow us on instagram here

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[eliteaccordion][elitetoggle title=”Monday 11.12″]

FIT

A.
3 Sets or 15 Minutes, whichever comes first
Row 200m; increase pace each round to moderate
20m Mixed KB Rack Overhead Carry/arm *tough – one arm overhead, one arm front rack
10m Lateral Banded Walk/side
20m Bear Crawl
5 Tall Box Jumps w/ step down

B. Wade Mod-
Complete 5 rounds for time:
One Arm DB/KB Power Snatch – 11 reps
One Arm DB/KB Thrusters – 12 reps
Ring Rows – 11 reps
*You can alternate hands as needed to complete total reps

COMP

A.
3 Sets or 15 Minutes, whichever comes first
Row 200m; increase pace each round to moderate
20m Mixed KB Rack Overhead Carry/arm *tough – one arm overhead, one arm front rack
10m Lateral Banded Walk/side
20m Bear Crawl
5 Tall Box Jumps w/ step down

B. Wade-
Complete 5 rounds for time:
50/35 lbs One Arm DB/KB Power Snatch – 11 reps
50/35 lbs One Arm DB/KB Thrusters – 12 reps
Pull Ups w/ the 50 lbs DB/KB – 11 reps
*You can alternate hands as needed to complete total reps

Score:
B. Time/Weight

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[eliteaccordion][elitetoggle title=”Tuesday 11.13″]

FIT

@ Perform A1/A2 At The top of a 4 Minute Mark x 4 Sets (16 min total)
A1. @30X0; Back Squat x 3-5, rest 30s
A2. @2121; Dual KB Z Press x6-8

B.
3 Sets @ Bike Increasing Pace
12-18 Push Up Variation
12 No Push Up Burpees
12 Bodyweight Reverse Lunges
12/9 Cal Bike; increase pace each round ending at a tough pace

COMP

@ Perform A1/A2 At The top of a 4 Minute Mark x 4 Sets (16 min total)
A1. @00X1; Back Squat x 3.3.3.3, rest 30s
A2. @20X1; Strict DB/KB Press x 6.6.5.4

B.
3 Sets @ Bike Increasing Pace
12-18 Ring Push Ups
15 No Push Up Burpees onto a 45# plate
18 Goblet Loaded Reverse Lunges 70/55
15/12 Cal Bike; increase pace each round ending at a tough pace

Score:
A. Squat and Press weight
B. Cal Bike Time each round

Notes:
B.
-You MUST increase your pace on the bike with each round
-Start with a weight/movement variation where the first rounds sets of push ups/NPBP/Reverse Lunges can be unbroken

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[eliteaccordion][elitetoggle title=”Wednesday 11.14″]

FIT

A. 10 Minute Amrap w/Barbell or PVC; For Quality, not for score.
5 Snatch Lift Offs to top of knee *pause 2 count at top
5 Hang Muscle Snatches *pause 2 count overhead
5 Overhead Squat to Quarter Squat position
*set the bar down between movements for about 10-15 seconds

B. Every 3:30 x 3 Sets; build as long as you can keep the quality up
10 Barbell Hang Muscle Snatch
or
10 Dumbbell Muscle Snatches/Arm

C. 13 Minute Grind – move with quality
20m Plate Push or 20m Bear Crawl
20-30s Hanging Tuck Sit
20 Prisoner Step Ups
6-8 DB/KB Bent Over Row *1 sec pause at top

COMP

A. 10 Minute Amrap w/Barbell; For Quality, not for score.
3 Snatch High Pulls *take 3 seconds to get from the floor to the knee
3 Muscle Snatches
3 Snatch Grip Push Presses
3 Snatch Balance *into power position
*set the bar down between movements for about 10-15 seconds
*You can load slightly if you feel confident in your movement today

B. Every 3:30 x 3 Sets; make each set pretty, stick to moderate weights
Touch and Go Power Snatch x 8

C. 13 Minute Grind – move with quality
20m Plate Push
10-18 Strict Knees To Elbows
20 Prisoner Step Ups 24/20
6-8 DB/KB Bent Over Row *1 sec pause at top

Score:
B. Weight
C. Don’t score, just grind

Notes:
B. I fully expect that your weights might go DOWN from week to week on this
C. Make this challenging

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[eliteaccordion][elitetoggle title=”Thursday 11.15″]

FIT

A.
@20X1; Bench Press x 5×3-4 rest 2 minutes between

B. 3 Sets @ increasing pace
10/arm Landmine Push Press/arm
75 Single Unders or 35 Double Unders
45-60s Plank on Hands
Row/Bike 12/9 Cal; build in pace each time
rest 2-3 minutes b/w rounds

COMP

A.
@20X1; Bench Press x 6.5.4.3.3, rest 2 minutes between

B. 3 Sets @ increasing pace
10/arm Landmine Push Press/arm
50 Double Unders
30s Single Arm Plank/side
Row/Bike 15/12 Cal; build in pace each time
rest 2-3 minutes b/w rounds

Score:
A. Weight
B. Your pace each round on Bike or Row

Notes:

B.

Start off with a modification that you can hit unbroken in the first round

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[eliteaccordion][elitetoggle title=”Friday 11.16″]

FIT

A. 4 Sets; all sets tough
@20X1 Goblet Squat x 8-10, rest 2 minutes between
*use a DB if we don’t have the KB you need

B. 3 Sets; all sets tough
Ring Row @ 30s Max Reps, rest 60s
Reverse Lunges x 12-16 *Use DB/KB in suitcase position if this is easy, rest 2 minutes

C. 5 Sets @ 100%
20s Assault Bike
rest 90-120s between sets

COMP

A. 4 Sets; all sets tough
@20X1 Front Squat x 3; rest 2-3 minutes between

B. 3 Sets; all tough
Strict Pull Up @ 30s Max Reps, rest 60s
Alternating Front Foot Elevated DB/KB Reverse Lunges x 16, rest 2 minutes
*use a 45# on elevation

C. 5 Sets @ 100%
20s Assault Bike
rest 2 between sets

Score:
A. Heaviest weight
B. Row/Pull Up reps, and Lunge weight
C. Just get it

Notes:

B. The pull ups and ring row sets do not have to be unbroken

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[eliteaccordion][elitetoggle title=”Saturday 11.17″]

FIT

A. 10 Minute Amrap w/ Barbell; for quality; not for score.
5 Clean Lift Offs to top of knee
5 Hang Muscle Cleans *1 sec pause in rack position
5 Front Squats
5 Push Presses
*set the bar down between movements for about 10-15 seconds
*work smooth/technique

B. Every 2:30 x 5 Sets; move weights up if quality is there
Hang Muscle Clean + Push Press x 6+6; work quality/speed
or
RDL + Strict Press x 6+6

C. @ Tough effort
Run 100-200m
24 American KB Swings
rest 90s
Run 100-200m
24 American KB Swings
rest 90s
Run 100-200m
24 American KB Swings

COMP

A. 10 Minute Amrap w/Barbell; For Quality, not for score.
3 Clean High Pulls *take 3 seconds to get from the floor to the knee
3 Muscle Cleans *pause 1 count in rack
3 Hang Power Cleans *pause 1 count in landing/power position
3 Barbell Push Jerks *pause 1 count in catch
*set the bar down between movements for about 10-15 seconds
*You can load slightly if you feel confident in your movement today

B. Every 2:30 x 5 Sets; make each set pretty, stick to moderate weights
Touch and Go Power Clean and Jerk x 5

C. @ Tough effort (all same weights)
Run 200m
18 Alternating KB Snatches
rest 90s
Run 200m
10 Single Arm KB Clean/Arm
rest 90s
Run 200m
24 American KB Swings

Score:
A. No
B. Heaviest Weight
C. Time (Make sure you rest the full 90s)

Notes:
A. I expect that the coach can lightly demo this before starting the clock if you need a refresher on what these movements are, your time to focus on the movements and practice them will be during the Amrap. If you feel like you are completely lost in all of the movements, perform the fit variation of this today.

C. Perform the Run @ tough efforts – but not so tough that you can’t focus on quality reps with the KB. Choose a KB that is difficult but you could perform unbroken.

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[eliteaccordion][elitetoggle title=”Sunday 11.18″]

FIT & COMP

45mins Continuous Flow
Row 15mins
*every 3mins – pause for a 20sec side plank on each side
Assault Bike 15mins
*every 3mins – pause for a 40sec front plank on elbows
Run 15mins
*every 3mins – pause for 15 single leg cone touches/side

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[eliteaccordion][elitetoggle title=”Upcoming + Whats going on!”]

Interested in a Whole30 Seminar? Click here! 
November 10th – Wades Army Lift Off! All proceeds go to the Wades Army Charity! Click here for more details
November 13th – FREE Costco Grocery Store Tour – Click here to register

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!
Facebook PLACE REVIEW: Click here!
Google: Click here! 
Follow us on instagram here

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Monday 11.5″]

FIT

Each Station @ A 2:30 Mark; x4 Sets; all sets tough
A1. @30X0; Back Squat x 2-4
A2. @31X1; Dual KB Z Press x8-12

B. E90s x 3 Sets
M1. 30s Push Ups *choose a modification that is difficult but pretty for the 30s – think first set unbroken
M2. 60s Row calories; build in pace
M3. 12-20 Reverse Lunges in place *loaded anyway if possible
M4. 60s No Push Up Burpees onto a 45# plate

COMP

Each Station @ A 2:30 Mark; x4 Sets; all sets tough
A1. @30X0; Back Squat x 4.3.2.1
A2. @21X1; DB/KB SeeSaw Press x6-8/arm *In a Z seated position

B. E90s x 3 Sets
M1. 30s Ring Push Ups *does not have to be unbroken
M2. Row 15/12 Cals; build in pace
M3. 20 Jumping Lunges
M4. 60s No Push Up Burpees onto 45# Plate

Score:
A. Heaviest back squat, and press
B. I want all 4 row distances for fit in order, I want all 4 rower paces for comp in order.

Notes:
A. Heaviest back squat and press weight
B. I want all 4 row distances for fit in order, I want all 4 rower paces for comp in order

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[eliteaccordion][elitetoggle title=”Tuesday 11.6″]

FIT

A. 10 Minute Amrap w/Barbell or PVC; For Quality, not for score.
5 Snatch Lift Offs to top of knee *pause 2 count at top
5 Hang Muscle Snatches *pause 2 count overhead
5 Overhead Squat to Quarter Squat position
*set the bar down between movements for about 10-15 seconds

B. Every 2:30 x 4 Sets; build as long as you can keep the quality up
8 Barbell Hang Muscle Snatch

C. 13 Min Grind – move with quality
Bike 12/9 Cal
10 Ring Rows @ 2020
25 Ab Mat Sit Ups or 30-60s Forearm Plank
10 Single Arm KB Row/arm

COMP

A. 10 Minute Amrap w/Barbell; For Quality, not for score.
3 Snatch Lift Offs to top of knee *pause 2 at top of knee
3 Hang Muscle Snatches *pause 2 overhead
3 High Hang Power Snatch *pause 2 in quarter squat
*set the bar down between movements for about 10-15 seconds
*You can load slightly if you feel confident in your movement today

B. Every 2:30 x 4 Sets; make each set pretty, stick to moderate weights
Touch and Go Power Snatch x 6

C. 13 Minute Grind – move with quality
Bike 15/12 Cal; tough pace
10 Ring Rows @ 2020
25 Hollow Rocks
6-8/arm Renegade Row without Push Up/alternating; tough

Score:
A. No
B. Heaviest weight
C. No score, move with quality

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[eliteaccordion][elitetoggle title=”Wednesday 11.7″]

FIT

A.
@32X1; Bench Press x 5×2-3 rest 2 minutes between

B. 3 Sets @ increasing pace
12-15 DB Bench Press
75 Jump Rope Singles
20m Bear Crawl
Run 200m; build in pace each time
Rest 2-3 minutes between rounds

COMP

A.
@32X1; Bench Press x 3.2.1.2.3, rest 2 minutes between

B. 3 Sets @ increasing pace
8/arm Alternating Top Down DB/KB Bench Press
50 Double Unders
20m Bear Crawl
Run 200m; build in pace each time
rest 2-3 minutes b/w rounds

Score:
A. Heaviest weight
B. Don’t score, just be aware of your increasing paces

Notes:
You MUST increase your pace each round for this, find something that you can perform for the Bench Press Unbroken – KB or DB is okay

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[eliteaccordion][elitetoggle title=”Thursday 11.8″]

FIT

A. 4 Sets; all sets tough
@2221 Goblet Squat x 2, rest 2 minutes between
*use a DB if we don’t have the KB you need

B. 3 Sets; all sets tough
Three Point Dumbbell Bent Over Row @31X1; x4-6/arm, rest 30s
Banded Strict Pull Up @31X1; x6-8; rest 30s
Dumbbell Split Squat @ 3030; x4-6/leg; rest 90s

C. 5 Sets @ 100%
18s Assault Bike
rest/walk 90-120s between

COMP

A. 4 Sets; all sets tough
@2221 Front Squat x 2; rest 2-3 minutes between

B. 3 Sets; all tough
Strict Pull Up @41X2; x2-4; rest 60s *add weight to these if you can
KB Front Rack Front Foot Elevated Split Squat @ 2011; x6-8/leg; rest 90s (*use 25# plate)

C. 5 Sets @ 100%
18s Assault Bike
rest 90-120s b/w rounds

Score:
A. Heaviest weight
B. Split Squat weight
C. Just get it

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[eliteaccordion][elitetoggle title=”Friday 11.9″]

FIT

A. 10 Minute Amrap w/ Barbell; for quality; not for score.
5 Clean Lift Offs to top of knee
5 Hang Muscle Cleans *1 sec pause in rack position
5 Front Squats
5 Push Presses
*set the bar down between movements for about 10-15 seconds
*work smooth/technique

B. Every 2:30 x 6 Sets; move weights up if quality is there
Hang Muscle Clean + Push Press x 5+5; work quality/speed
or
RDL + Strict Press x 5+5

C. @ Tough effort
Row 350/300m
20 American KB Swings
rest 90s
Bike 20/15 Cals
20 American KB Swings
rest 90s
150 Single Unders
20 American KB Swings

COMP

A. 10 Minute Amrap w/ Barbell; for quality; not for score.
3 Clean lift offs to top of knee – pause 2 sec at top of knee
3 Hang Muscle Cleans from BELOW the knee, pause 2 sec at rack position
3 Hang Power Clean from BELOW the knee, pause 2 sec in quarter squat
3 Push Jerks – pause 2 sec in the catch position
*set the bar down between movements for about 10-15 seconds
*You can load slightly if you feel confident in your movement today

B. Every 2:30 x 6 Sets; make each set pretty, stick to moderate weights
Touch and Go Power Clean and Jerk x 4

C. @ Tough effort (all same weights)
Row 350/300m
20 Alternating SA KB Clean and Push Press
rest 90s
Bike 20/15 Cals
20 Alternating KB Snatches
rest 90s
75 Double Unders
20 American KB Swings

Score:
A. No
B. Heaviest Weight
C. Time (Make sure you rest the full 90s)

Notes:
A. I expect that the coach can lightly demo this before starting the clock if you need a refresher on what these movements are, your time to focus on the movements and practice them will be during the Amrap. If you feel like you are completely lost in all of the movements, perform the fit variation of this today.

C. Perform the Row, Bike, Run @ tough efforts – but not so tough that you can’t focus on quality reps with the KB. Choose a KB that is difficult but you could perform unbroken.

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[eliteaccordion][elitetoggle title=”Satruday 11.10 – WADES DAY- NO CLASSES – CLICK FOR MORE DETAILS”]

What:

A Lift Off Fundraiser where all proceeds go to Wades Army. This money is directly for children and parents affected by childhood cancer, while also supporting research programs and hospitals fighting to find a cure.

When:

Saturday November 10th.

Details:

Your entry fee here is proof of $35 donation to CFSB Wade’s Army.

This lift off will consist of a 1rm of each lift; Power Clean, Back Squat, Bench, Press, Deadlift. We will also have an optional Wades Army Workout.

“Wade”

5 Rounds For Time
11 One-Arm Dumbbell Power Snatches (50/35 lb)
12 One-Arm Dumbbell Thrusters (50/35 lb)
11 Weighted Pull-Ups (50/35 lb dumbbell)
Alternate arms on each snatch and thruster

*We will have scaled options for the workout

Tentative Timeline (Depends on the amount of competitors)

8:00am – Competitors start arriving/warming up
8:30am – Rule debriefing
8:45am – Announce platforms and waves
9:00am – 9:30 am – Power Clean
9:45am – 10:15am – Back Squat
10:30am – 11:00am – Bench Press
11:15am – 11:45am – Deadlfit
12:00pm – 1:00pm – Break

+

1:00pm – 1:30pm – Warm up/debriefing for Wade’s Workout
1:45pm – 2:15pm – Wade’s Workout with 3 different skill levels.

Deadline to register: November 8th by Midnight!

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[eliteaccordion][elitetoggle title=”Sunday 11.11″]

FIT

A. 24 Min Grind
.5/.4 Mile Bike
40m Heavy Sandbag Front Rack Carry
20 Prisoner Step Ups
12-20 Straight Legged Sit Ups
10m Lateral Banded Walks/side

COMP

A. 24 Min Grind
.5/.4 Mile Bike
40m Heavy Sandbag Front Rack Carry
20 Prisoner Step Ups
10 Dual KB Sit Ups
10m Lateral Banded Walks/side – 1 count on eccentric

Score:
No score, go heavy, move steady, grind.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Upcoming + Whats going on!”]

November 3rd – Next Kids Camp Begins – Click here for more info! 
November 10th – Wades Army Lift Off! All proceeds go to the Wades Army Charity! Click here for more details
November 13th – FREE Costco Grocery Store Tour – Click here to register

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!
Facebook PLACE REVIEW: Click here!
Google: Click here! 
Follow us on instagram here

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Monday 10.29″]

FIT

Each Station @ A 2:00 Mark; x4 Sets; all sets tough
A1. @30X0; Back Squat x 6-8
A2. @31X1; Single Arm KB Z-Press x 6-8/arm

B. E90s x 3 Sets
M1. 10 Dual Bicep Curl and Press
M2. 60s Row; build in pace
M3. 20-30s Side Plank/side
M4. 60-90 Singles / or 30-60 Dbls

COMP

Each Station @ A 2:00 Mark; x4 Sets; all sets tough
A1. @30X0; Back Squat x 6.4.4.2
A2. @31X1; Single Arm KB Z-Press x 4-6/arm

B. E90s x 3 Sets
M1. 10 Dual Kettlebell Clean and Press
M2. Row 300/250; build in pace *250/200 if you cannot finish the distance in a reasonable enough time to transition.
M3. 20s Star Side Plank/side
M4. 60 Double Unders

Score:
A. Heaviest back squat, and press
B. I want all 4 row distances for fit in order, I want all 4 rower paces for comp in order.

Notes:
1. Yo, keep to the tempo. I don’t like to assume when I see people not adhering to it, it could be many reasons or a combination of things:
A. you are having a hard time counting and performing the reps at the same time – in which case, lighten the load, and watch the clock OR put on a tempo timer (I like runtempo on my phone)
B. you feel as though you cannot do it physically or are in the process of learning how to do it – experiment with different ways of counting your reps, again, lighten the load to make the weight of a lower perception to you which should raise your ability to count, tempo timers and watching clocks help.
C. you don’t understand it; contact me for a very elaborate explanation
D. you don’t like it: may I ask why?
E. you feel as though its not for you: again, why?
F. you feel like you can’t do as much weight with it: that is part of the design, to control the eccentric, concentric, and isometric portions of the movement to cause quite a few adaptations for growth and to challenge positions, it will force you to have to lighten so you can’t compensate around a sticking point!

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[eliteaccordion][elitetoggle title=”Tuesday 10.30″]

FIT

A. 10 Minute Amrap w/Barbell or PVC; For Quality, not for score.
5 Snatch Lift Offs to top of knee
5 Hang Muscle Snatches
5 High Hang Snatches
*set the bar down between movements for about 10-15 seconds

B. Every 2:00 x 6 Sets; build as long as you can keep the quality up
5 Barbell Hang Muscle Snatch

C. 3 Sets – NFT, move steady and challenging
Bike 12/9 Cal
45s Forearm Plank
24 Prisoner Step Ups
50’/arm KB/DB CrossBody Carry

COMP

A. 10 Minute Amrap w/Barbell; For Quality, not for score.
3 Snatch Lift Offs to top of knee
3 Hang Muscle Snatches
3 High Hang Full Snatch
*set the bar down between movements for about 10-15 seconds
*You can load slightly if you feel confident in your movement today

B. Every 2:00 x 6 Sets; make each set pretty, stick to moderate weights
Touch and Go Power Snatch x 5

C. 3 Sets – NFT, move steady and challenging (18 min suggested cap)
Bike 15/12 Cal
8-10 Ring Body Saw @ 2020
24 Prisoner Step Ups
50’/arm KB/DB CrossBody Carry

Score:
A. No
B. Heaviest weight that was pretty
C. NFT, move well, make it challenging.

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[eliteaccordion][elitetoggle title=”Wednesday 10.31 HAPPY HALLOWEEN!”]

FIT

A.
@32X1; Bench Press x 3×4-6,2×2-4 rest 2 minutes between

B. 3 Sets – 3 minutes to perform
Row/Bike 60s; increase pace each round
6-10 Push Ups @ 2020
Max Distance Bear Crawl in remaining time
rest 60s between rounds

COMP

A.
@32X1; Bench Press x 4.3.2.2.1, rest 2 minutes between

B. 3 Sets – 3 minutes to perform
Row/Bike 60s; increase pace each round
6-10 Push Ups @ 2020
Max Distance Bear Crawl in remaining time
rest 60s between rounds

Score:
A. Heaviest weight
B. Don’t score, just be aware of your increasing paces

Notes:
You MUST increase your pace each round for this, find something that you can top out at 10 to start on the 2020 push ups, any style bear crawl is okay.

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[eliteaccordion][elitetoggle title=”Thursday 11.1″]

FIT

A. 4 Sets; all sets tough
@3331 Goblet Squat x 3, rest 2 minutes between
*use a DB if we don’t have the KB you need

B. 3 Sets; all sets tough
Banded Strict Pull Up @31X1; x8-10; rest 30s
Active Hang x 20-30s, rest 30s *This is WITHOUT the band
Dumbbell Split Squat @ 3030; x6-8/leg; rest 90s

C. 5 Sets @ 100%
15s Assault Bike
rest/walk 90-120s between

COMP

A. 4 Sets; all sets tough
@3331 Front Squat x 3; rest 2-3 minutes between

B. 3 Sets; all tough
Strict Pull Up @31X1; x2; rest 60s *add weight to these if you can
KB Front Rack Front Foot Elevated Split Squat @ 3030; x4-6/leg; rest 90s (*use 25# plate)

C. 5 Sets @ 100%
15s Assault Bike
rest/walk 90-120s between

Score:
A. Heaviest weight
B. Split Squat weight
C. Just get it

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[eliteaccordion][elitetoggle title=”Friday 11.2″]

FIT

A. 10 Minute Amrap w/ Barbell; for quality; not for score.
5 Clean Lift Offs to top of knee
5 Hang Muscle Cleans *1 sec pause in rack position
5 Front Squats
5 Push Presses
*set the bar down between movements for about 10-15 seconds
*work smooth/technique

B. Every 1:15 x 9 Sets; all sets the same weight
Hang Muscle Clean + Push Press x 3+3; work quality/speed
or
RDL + Strict Press x 3+3

C. 3 Sets @ increasing run pace
Run 200m; increase pace each round
12 Box Jumps w/Step Down (UB)
16 Alternating DB/KB Snatches (UB)
rest 60s

COMP

A. 10 Minute Amrap w/ Barbell; for quality; not for score.
3 Clean lift offs to top of knee
3 Hang Muscle Cleans
3 High Hang Cleans
3 Push Jerks
*set the bar down between movements for about 10-15 seconds
*You can load slightly if you feel confident in your movement today

B. Every 2:00 x 7 Sets; make each set pretty, stick to moderate weights
Touch and Go Power Clean and Jerk x 3

C. 3 Sets @ increasing run pace
Run 200m; increase pace each round
12 Box Jumps w/Step Down (UB)
16 Alternating DB/KB Snatches (UB)
rest 60s

Score:
A. No
B. Heaviest load
C. Don’t score, just pay attention to increasing your run paces each round

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[eliteaccordion][elitetoggle title=”Saturday 11.3″]

FIT

A. 24 Min Grind
30m Reverse Sled Drag, tough
400/350m Row @ D1
45-60s Forearm Plank
10 Prisoner Tall Kneeling to standing *weighted if possible
45-60s Wall Sit
.5/.4 Mile Bike
60s Ring Plank
16 Lateral Box Step Over (outside leg)

COMP

A. 24 Min Grind
30m Reverse Sled Drag, tough
400/350m Row @ D1
12 Ring Body Saw
10 KB Front Rack Tall Kneeling to Standing
60s Goblet DB Wall Sit
.5/.4 Mile Bike
60s Ring Plank
16 Lateral Box Step Over (outside leg)

Score:
No score, go heavy, move steady, grind.

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[eliteaccordion][elitetoggle title=”Sunday 11.4″]

FIT

A. 5 Sets NFT
40s Singles/Double Under Attempts
KB Complex (3 SAKB Sit Ups + 1 Turkish Get Up + 3 KB Windmills/arm)

B. 3 Sets
Bike 1 Min; Tough
8 Plank Walk Outs
rest 90s
Row 1 Min @ D10; TOUGH
40m Farmers Carry
rest 90s

COMP

A. 5 Sets NFT
40s Double Unders
KB Complex (3 SAKB Sit Ups + 1 Turkish Get Up + 3 KB Windmills/arm)

B. 3 Sets
Bike 1 Min; Tough
3 Wall Walks
rest 90s
Row 1 Min @ D10; Tough
40m Farmers Carry
rest 90s

Score:
A. No
B. Bike/Row pace each round

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Upcoming + Whats going on!”]

October 8th – Reboot Challenge, Learn more by clicking here!
October 20th AM – Barbells For Boobs – Details Here!
October 20th PM – Halloween Party! – Details Here!
October 27th – Olympic Weightlifting Camp – Spots Limited, Register here! 
November 10th – Wades Army Lift Off! All proceeds go to the Wades Army Charity! Click here for more details
November 13th – FREE Costco Grocery Store Tour – Click here to register

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!
Facebook PLACE REVIEW: Click here!
Google: Click here! 
Follow us on instagram here

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Monday 10.15″]

FIT

A. 10 Minute Amrap w/KB; For Quality, not for score.
10 Kettlebell Deadlifts
10 American KB Swings
10/Arm KB Push Press
10 Goblet Squats

B. Every 1:15 x 9 Sets; build
Hang Muscle Snatch x 6; work speed
or
6 Box Jumps w/Step Down; choose a challenging height

C. 3-4 Sets; all sets tough
8 Supinated Grip Bent Over Barbell Row, rest 60s
100′ Dbl Kb Front Rack Carry, rest 60s
15 Abmat Sit Ups, rest 60s

COMP

A. 10 Minute Amrap w/Barbell; For Quality, not for score.
10 Snatch Lift Off to Knee
10 Hang Muscle Snatch from top of knee
10 Snatch Push Presses
10 Overhead Squats

B. Every 1:15 x 9 Sets; build
Full Snatch 1.1

C. 3-4 Sets; all sets tough
8 Supinated Grip Bent Over Barbell Row, rest 60s
100′ Dbl Kb Front Rack Carry, rest 60s
10 Strict Toes Through Rings, rest 60s

Score:
B. Heaviest weight or highest height
C.Bent Row Weight

Notes:
A. Maybe a little demonstration prior, but this is the warm up/primer for the day – stick to what you know and move with quality.
B.Again, stick to what you know – don’t each shit on box jumps.
C. all sets tough – if you cannot perform the strict TTR, Hanging Knee Raises on Bar/Rings is acceptable. Pay attention to your own timekeeping.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 10.16″]

FIT

A. Each Station @ A 1:30 Mark; 5 Sets; all sets tough
1. @30X0; Back Squat x 6-8
2. @31X1; DB Press x 6-8

B. For time – 10 Minute Cap; high breathing rate
3.6.9.12.15.18
Goblet Squats
No Push Up Burpees

COMP

A. Each Station @ A 1:30 Mark; 5 Sets; all sets tough
1. @30X0; Back Squat x 3
2. @31X1; DB Press x 3

B. For time – 10 Minute Cap
3.6.9.12.15.18
Wall Balls 20/14#, 10/9′
Burpees Over 10# Plate (Facing)

Score
A. Weights
B. Time or reps in cap

Notes:
A. All sets tough, minor adjustments up or down is fine.
B.
Fit: Choose something that feels “smooth”
Comp: Use the weights listed and go to town, think of this as 10 minutes at a 12 minute pace.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 10.17″]

FIT

A. 10 Minute Amrap w/Barbell; For Quality/Light, not for score.
10 Barbell RDL
10 Barbell Push Press
20-30s Forearm Plank
5 Box Jumps w/step down

B. Every 1:15 x 9 Sets; all sets the same weight
Hang Muscle Clean + Push Press x 4+4; work quality/speed
or
RDL + Push Press x 4+4

C. 4 Sets; high breathing rate
3 Minute Amrap
16 American KB Swings
50 Jump Rope Singles/35 Dbls
90s Rest

COMP

A. 10 Minute Amrap w/ Barbell; for quality; not for score.
10 Clean Lift Offs
10 Hang Muscle Cleans
10 Front Squats
10 Split Jerks

B. Every 1:15 x 9 Sets; build
Full Clean and Split Jerk (2+1)

C. 4 Sets; high breathing rate
3 Minute Amrap
8 KB Clean and Push Press/arm; moderate
35 Double Unders
90s Rest

Score:
B. Heaviest weight
C. Lowest # Rounds + Reps

Notes:
A. Maybe a little demonstration prior, but this is the warm up/primer for the day – stick to what you know and move with quality.
B.Again, stick to what you know
C. choose something that you can cycle like a boss.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 10.18″]

FIT

A. 3-4 Sets; all sets tough
@3111; Front Squat x 6-8, rest 2 minutes between

B. 3 Sets; all tough
Banded Strict Pull Up @31X1; x8-10; rest 90s
Dumbbell Split Squat @ 2111; x8-10/leg; rest 90s

C. 5 Sets @ 100%
10s Assault Bike
rest/walk 90-120s between

COMP

A. 3-4 Sets; all sets tough
@5551 Front Squat x 5; rest 2-3 minutes between

B. 3 Sets; all tough
Strict Pull Up @31X1; x6-8; rest 90s
KB Front Rack Front Foot Elevated Split Squat @ 2111; x6-8/leg; rest 90s (*use 25# plate)

C. 5 Sets @ 100%
10s Assault Bike
rest/walk 90-120s between

Score:
A. Heaviest weight
B. Split Squat weight
C. Just get it

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 10.19″]

FIT

A.
@32X1; Bench Press x 3×8-10,2×6-8 rest 2 minutes between

B. 4 Sets @ consistent pace
3 Minute Amrap
60s Bike for Cals
20 Prisoner Step Ups 24/20″
Max Singles/Doubles in remaining time
3 Minute Rest B/W Rounds

COMP

A.
@32X1; Bench Press x 6.5.4.4.3, rest 2 minutes between

B. 4 Sets @ consistent pace
3 Minute Amrap
60s Bike/Row for Cals
20 Prisoner Step Ups 24/20″
Max Double Unders in remaining time
3 Minute Rest B/W rounds

Score:
A. Heaviest weight
B. Lowest # of Dbls/Singles

Notes:
B. Be consistent on the # of Calories you get
Scale the height if you need to for the prisoner step ups to finish them all and and get into dbls/singles

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 10.20 NO NORMAL CLASSES! BARBELLS FOR BOOBS IS TODAY!”]

Time:
Arrive at 9:00am, sign up for heats and warm up
First Heat Begins at 10:00am and will go as long as we have heats!

Cost:
The event will be free for our members, we will be taking donations though!

The wod

“Grace”
For Time
30 Clean and Jerks @ 135/95

*We will be putting out a scaled workout for people who do not want to perform Grace.

Also, our Halloween Party is tonight! EVERYONE IS INVITED!

Where?
Coach Meg Stuk’s house
10777 Chelsea Dr. Osceola, In 46561

When?
Oct 20th @ 5pm

Whats going Down?
Chili Cook Off
Pie eating contest
Costume contest for adults and kids
potluck/apple bar
BYOB
BYO Pumpkin to carve or paint

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 10.21″]

FIT & COMP

“Flow”
40 Minute Amrap
Farmers Walk 100yd
Row 350m @ D1
50 JR Singles
20s Ring Plank
10m Bear Crawl
20s Handstand Hold

Don’t score, just move blood, I will modify accordingly.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Upcoming + Whats going on!”]

October 8th – Reboot Challenge, Learn more by clicking here!
October 20th AM – Barbells For Boobs – Details Here!
October 20th PM – Halloween Party! – Details Here!
October 27th – Olympic Weightlifting Camp – Spots Limited, Register here! 
November 10th – Wades Army

Childhoood cancer is the leading cause of death in children under 15. 1 in every 285 children in the US will be diagnosed with cancer before the age of 20.

Wade’s Army is here to lead the charge against childhood cancer, and working hard to bring relief to families overburdened with the cost and stress of treatment.

Donate to Crossfit South Bends page or become a fundraiser’ then select the initiative you want to support. A $35 donation and you can claim your 2018 Wade’s Army shirt.
1. International Neuroblastoma Research Initiative ?
2. Direct financial support of family battling neuroblastoma ?
3. Green Kitchen in Children’s Hospital ?
4. Wade’s Army operation costs ?

DONATION LINK
https://give.classy.org/cfsb

Ever checked out our YouTube channel? You should! We have a ton of helpful (and also some ridiculous) videos! Click here to subscribe when we get a new video up

Love us at CFSB? Want to leave us a review? It really helps!

Facebook PAGE REVIEW: Click here!
Facebook PLACE REVIEW: Click here!
Google: Click here! 
Follow us on instagram here

[/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”Monday 10.8″]

FIT

A. 20 Min Cap – Tough Effort
10.9.8.7.6.5.4.3.2.1
Push Up/Incline Push Up
Farmers Carry 30m after each set

B. 20 Min Cap – Tough Effort
1.2.3.4.5.6.7.8.9.10
Dumbbell/KB Deadlifts
6-10 Ab Mat Sit Ups between each set

COMP

A. 20 Min Cap – Tough Effort
10.9.8.7.6.5.4.3.2.1
Ring Push Up
Farmers Carry 30m after each set

B. 20 Min Cap – Tough Effort
1.2.3.4.5.6.7.8.9.10
Dumbbell/KB Deadlifts
Strict Toes Through Rings/ Kipping Toes through rings

Score:
A. Time and FC weight
B. Time and DB/KB Weight

Notes:
A/B. Pick a weight and modification that allows for the first set to be tough but unbroken.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 10.9″]

FIT

A. 30 Minute Amrap
15 Russian Kettlebell Swings
35 Double Unders/Singles
15 Ball Slams
200m Run
15 Box Jumps with Step Down
10/8 Cal Bike

COMP

A. 30 Minute Amrap
15 American Kettlebell Swings
35 Double Unders
15 Ball Slams
200m Run
15 Box Jumps with Step Down 24″/20″
10/8 Cal Bike

Score:
Rounds + Reps

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 10.10″]

FIT

A. 15 Minute cap
Establish a heavy Back Squat x5 @3111 for the day

B.
Max Strict Ring Rows in 5 minutes

C. For time – 12 Minute Cap
20 Db/Kb Suitcase Reverse Lunges
300m Run
50 JR Singles/50 Dbls
16 Db/Kb Suitcase Reverse Lunges
200m Run
50 JR Singles/35 Dbls
12 Heavy Db/Kb Front Rack Walking Lunges
100m Run
50 JR Singles/20 Dbls

COMP

A. 15 Minute cap
Establish a heavy Back Squat Single for the day

B.
Max Strict Pull Ups in 5 minutes

C. For time – 12 Minute Cap
12 Heavy Dbl Db/Kb Front Rack Walking Lunges
300m Run
50 Double Unders
10 Heavy Db/Kb Front Rack Walking Lunges
200m Run
35 Double Unders
8 Heavy Db/Kb Front Rack Walking Lunges
100m Run
20 Double Unders

Score:
A. Weight
B. First set unbroken, total reps.
C. Time/Weight

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 10.11″]

FIT

A. 15 Minutes to finish
3 Sets
12m Slow Bear Crawl
75 JR Singles
30s Side Plank/Side
Row 150m/125m, hard
rest/walk 2 minutes

B. 15 Minute Cap
Deadlift – build to a heavy Double, however you are feeling, go for it.

C. KB Complex
3-4 Sets
12 Dual DB Deadlifts
9 Dual DB Cleans
6 Dual DB Push Press
20m Dual DB Rack Carry
Rest as needed between

COMP

A. 15 Minutes to finish
3 Sets
12m Slow Bear Crawl
75 JR Singles
30s Side Plank/Side
Row 150m/125m, hard
rest/walk 2 minutes

B. 15 Minute Cap
Power Clean and Jerk – build to a heavy single today, however you are feeling, go for it.

C. KB Complex
3-4 Sets
12 Dual KB Sumo Deadlifts
9 Dual KB Cleans
6 Dual KB Push Press
20m Dual KB Rack Carry
Rest as needed between

Score:
A. nothing – this is a warm up
B. Heaviest load
C. Heaviest Complex Weight

Notes:
A. We will cover the movements for the warm up and then get right after it, if you finish it early, get right into warming up for B.
B. You know what to do.
C. These sets are meant to be unbroken, build to the heaviest set you can manage.

Dual KB Sumo DL: https://www.youtube.com/watch?v=qpyRYvjBnP4

Dual KB Clean: https://www.youtube.com/watch?v=8tFmEJ9ElaM

Dual DB Deadlift: https://www.youtube.com/watch?v=gSBJUnrw3uI

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 10.12″]

FIT

A. Gymnastics – 15 minute amrap @ smooth pace
20m Dumbbell Bear Crawl
16 Sit Ups
16 Reverse Lunges
50 JR Singles

B. Breathing – 15 Minute Amrap
16/12 Cal Bike or Row
50yd Farmers Walk, tough
12 Rep Plank March (L/R=1)
50 JR Singles

COMP

A. Gymnastics – 15 Minute Amrap @ smooth pace
10m Handstand Walk
6-10 Toes to Bar
6-10 Alternating Pistols
10 Box Jumps with SD 24″/20″

B. Breathing – 15 Minute Amrap
20/16 Cal Bike or Row
50yd Farmers Walk, tough
3 Wall Walks
50 Double Unders

Score:
A. Don’t score this one, just flow through it with intent
B. Score FW weight and Rounds + Reps

Plank March: https://www.youtube.com/watch?v=Uw83y7v63W8

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 10.13″]

FIT

A. 4 Sets NFT
30s Alternating Childs Pose
30s Bottom Squat Hold
30s Overhead Squats/Front Squats @ smooth pace – LIGHT

B. 15 Minute Cap
Overhead Squat / Front Squat – build to a heavy double

C. EMOM x 12 Min
1. 15 Wall Balls
2. Bike 10/7 Cals
2. 14 Alternating DB Curls

COMP

A. 12 Minute Cap – NFT Pace
row 1k or bike 1 mile
20 Empty Bar Muscle Snatch
20 Behind the neck empty bar Snatch Push Press
20 Empty Bar OHS

B. 15 Minute Cap
Power Snatch – build to a heavy single for the day

C. EMOM x 12 Min
1. 15 Wall Balls
2. Bike 13/10 Cals, tough (scale to 10/7 if needed)
2. 14 Alternating DB Curls

Score:
A. Nothing, this is a warm up.
B. Heaviest weight.
C. Don’t score, just challenge yourself.

Notes:
A. This is the warm up, notice they are different. Fit will be walked through the warm up, comp should know what this is and be able to perform it without being walked through it.
B. Just a heavy set for the day.
C. If these numbers don’t work for you, find something challenging that you can maintain, I want this to be tough but doable during the range.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 10.14″]

FIT

A. 20 Min Cap – Tough Effort
10.9.8.7.6.5.4.3.2.1
KB/DB Deadlift, heavy
HR Push Up/Incline Push Up
+
rest 5 minutes
+
NFT get it done
15.12.9.6.3
DB Z Press
GHD Back Extensions

Score:
A. Time
B. No score, get it done

COMP

A. 20 Min Cap – Tough Effort
10.9.8.7.6.5.4.3.2.1
KB/DB Deadlift, heavy
HR Push Up
+
rest 5 minutes
+
NFT get it done
15.12.9.6.3
DB Z Press
GHD Back Extensions / Weighted

Score:
A. Time
B. No score, get it done

[/elitetoggle][/eliteaccordion]