CrossFit South Bend

[eliteaccordion][elitetoggle title=”Whats going on this week!”]

No big things other than the open – but…leaving us a review is pretty cool!

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

Facebook: Click here!

Google: Click here! 

Follow us on instagram here

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[eliteaccordion][elitetoggle title=”Monday 3.5″]

FIT

A.
Three sets of:
60s to perform: Strict Shoulder Press x 8 reps @ 2111, build
Rest 60 seconds
60s to perform: Strict Ring Rows x 8 reps @ 2110
Rest 60 seconds
60s to perform: Plank Hold on hands x 60 seconds or Max attempt
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Dumbbell/KB Push Press
20 Mountain Climbers
(every step is a rep)

Rest 4 minutes then perform

C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Bench Dips
10 No Push Up Burpees

COMP

A.
Every 2 minutes, for 10 minutes (4 sets):
Strict Shoulder Press x 1 rep

Loads per set (by %): 75, 80, 85, 90, 95

Then rest two minutes, and when the running clock reaches 12:00…

Every 3 minutes, for 6 minutes (2 sets) of:
Strict Shoulder Press x 1 rep @ 101-105%

*Comp is responsible for their own timekeeping

B.
Complete as many rounds and reps as possible in 4 minutes of:
10 Push Press (115/75 lbs)
10 Chest-to-Bar Pull-Ups/Pull Ups

Rest 4 minutes, and when the running clock reaches 8:00…

C.
Complete as many rounds and reps as possible in 4 minutes of:
10 Ring Dips
10 Burpees

Score: A, heaviest press weight for both fit/comp. B, reps. C, reps.

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[eliteaccordion][elitetoggle title=”Tuesday 3.6″]

FIT

A.
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Medicine Ball Leg Curls x 15-20 reps @ 1010
Station 2 – Weighted Sit Ups/Sit Ups x 10 reps @ 3010
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111, build

B.
15 Minute Amrap – Teams of 2, alternating rounds
18 Kettlebell Swings
12 Alternating Reverse Lunges with Kettlebell Goblet Hold
9/6 Calories of Assault Bike

COMP

A.
Every 2 minutes, for 16 minutes (8 sets):
Deadlift x 2 reps @ 80% of 1-RM Deadlift

B.
15 Minute Amrap – Teams of 2, alternating rounds
24 Russian Kettlebell Swings 70/55
12 Alternating Reverse Lunges with Kettlebell Goblet Hold 70/55
12 Box Jumps 24/20

Score: A, bent row weight/deadlift weight. B, rounds + reps.

Notes: Person 1 will perform and entire round, then person 2 will perform an entire round.

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[eliteaccordion][elitetoggle title=”Wednesday 3.7″]

FIT

A.

Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 15-20 Wall Balls / Goblet Squats
Minute 3 – 15-25 Push-Ups
Minute 4 – 15 DB Box Step-Ups or Box Step Ups
Minute 5 – 30-Second Front Leaning Rest on Rings or Max Plank on Hands

COMP

Every minute, on the minute, for 30 minutes (6 sets of each):
Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing)
Minute 2 – 20 Wall Ball Shots (20/14 lbs)
Minute 3 – 25 Push-Ups
Minute 4 – 15 Box Jump-Overs (24″/20″)
Minute 5 – 30-Second Front Leaning Rest on Rings

Score: don’t score it, just do it with quality and intent.

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[eliteaccordion][elitetoggle title=”Thursday 3.8″]

FIT

A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Ring Rows x 10 reps
Interval 2 – Reverse Snow Angels x 7-10 reps @ 2020
Interval 3 – Down Dog Shoulder Taps x 20-30 reps
Interval 4 – 10-20 Russian Twists (with plate)

B.
For time – 10 minute cap
Row 1000 Meters
50 Single-Arm Dumbbell Snatches
30 Hanging Leg Raises

COMP

A.
Every minute, on the minute, for 12 minutes (3 sets) of:
Interval 1 – Wall-Facing Handstand Marching x 20 reps
Interval 2 – L-Sit Hold x 30-45 seconds
(just do a max or scale to tuck if you cannot get it in the time allotted)
Interval 3 – Ring Muscle-Ups x 4-6 reps or Ring Pull-Ups (with False Grip) x 8 reps
Interval 4 – Reverse Snow Angels x 10 reps @ 2020

B.
For time – 10 minute cap
Row 1000 Meters
50 Single-Arm Dumbbell Snatches 50/35
30 Toes to Bar

Score: A, nothing. B,time.

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[eliteaccordion][elitetoggle title=”Friday 3.9″]

FIT

A. 15 minutes to establish an Overhead squat/front squat x3

B.

For time – 14 minute cap

2 rounds

100/50 singles

20 goblet squats

100/50 singles

12 Ring rows

100/50 singles

20 db/kB snatches

100/50 singles

12 ring rows

COMP

A. 15 minutes to establish a overhead squat heavy single

B.

2 rounds – 14 minute cap

100 dbl

20 ohs @50%

100 dbls

12 ring muscle ups/chest to bar

100 dbls

20 db/kB snatches 50/35

100 dbls

12 ring muscle ups/ chest to bar

score a. Weight b. Reps in cap or time

notes. For comp if competitive weight is less than your 50% use competitive weight of 115/80

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[eliteaccordion][elitetoggle title=”Saturday 3.10″]

FIT & COMP

Teams of 2 – 10 Minute Amrap, alternating rounds

5 Power Cleans

10 Hand Release Push Ups

rest 5 minutes

Teams of 2 – 10 minute Amrap, alternating rounds

5 Shoulder to Overhead

10 Kettlebell Swings

Score: total reps for wod 1, and total reps for wod 2 separately

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[eliteaccordion][elitetoggle title=”Sunday 3.11″]

FIT & COMP

Flow Work

40 Minute Amrap

Bike 10 Cals

Overhead Walk 20 yards each arm

Row 10 Cals

Plank on Rings/Hands 20-30s

30 Singles

8 Sots Press or 30s Bottom of Squat hold

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Whats going on this week!”]

No big things other than the open – but…leaving us a review is pretty cool!

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

Facebook: Click here!

Google: Click here! 

Follow us on instagram here

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”A Note for CrossFit Open Competitors”]

Hey everyone who is competing!

A few directives for the week.

1. If you haven’t watched the FB live on preparing your week for the crossfit open, go to the members page, click videos, and watch it. If not…

If you are really trying to save yourself for the Friday Night Lights – prep your week accordingly.

Monday: regular training day
Tuesday: make everything easier than normal, to a point where you have absolutely no problem finishing and simply have some hard breathing at the end.
Wednesday: For weightlifting movements, you should leave 5 reps left in the tank for each set. meaning the chosen weight, once you hit your 8 reps, you felt like you could hit another 5 with no problem. Modify the weight and pace for the workout accordingly, don’t kill yourself.
Thursday: Same rules as Wed, but perhaps even a little easier – another option is to rest this day and move some blood at home, prep, strategize, roll out, etc.

If you are doing the open for fun – just train like normal this week 🙂

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[eliteaccordion][elitetoggle title=”Monday 2.26″]

FIT

A.
Each station at the top of a 2 minute mark – 3 sets (24 minutes)

Station 1: Back Squat x 8 reps @ 31X1
Station 2: Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0
Station 3:Sit ups x 20-30 reps
Station 4:Reverse Snow Angels x 15 reps @ 3131

*build on sets

B.
8 Minute Amrap
50 Russian Kettlebell Swings
30 Burpees/NPBP
Max Calorie Bike in time remaining

COMP

A.
24 Minutes to finish

Four sets of:
Back Squat x 4 reps
Rest 3 minutes

*Increase the weight you used last time by 2%, all sets difficult

B.
For time
50 Double Unders
40 Russian Kettlebell Swings 55/35
40 Single-Arm Kettlebell Thrusters 55/35 (20ea side)
40 Russian Kettlebell Swings
50 Double Unders

Score: A, FIT: BS Weight, COMP: BS Weight. B, reps or cap.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 2.27″]

FIT

A.

4 Sets
5 Minutes to perform
Run 400m
9 Ring Rows
12 Strict Shoulder Presses – pulled from floor
15 V-ups
rest 5 minutes

COMP

B.

4 Sets
5 Minutes to perform
Run 400m
9 Toes to Bar
8-12 Chest-to-Bar Pull-Ups
10-15 Handstand Push Ups
rest 5 minutes

Score: Each round individually as time

Notes: Scale so that you finish in the time, I’m looking for your ability to pace yourself and be consistent with your times.

Yeah, it looks like 57 while I am programming in the forecast…if its rainy/snowy/icy/dangerous…we will do 400yd worth of shuttles (I know 400yd is less than 400m, taking into account the cuts are more difficult and time consuming)

This equates to 40 Ten yard trips…or rather, 20 down and backs at a 10 yard distance.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 2.28″]

FIT

A.
Each station at the top of a 2 min mark – 4 sets (24 min)
Station 1: Split-Stance Romanian Deadlift x 8 reps each leg @ 4011
Station 2: Goblet Squat x 8 reps @ 3211
Station 3: 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

*Build on the sets

B.
Complete as many rounds and reps as possible in 10 minutes of:
12 Dumbbell/KB Snatch
12 Alternating Reverse Lunges with Dumbbells/KB
12 Burpees/NPBP

COMP

A.
Every 2 minutes, for 20 minutes (10 sets):
1 Clean Lift-Off + Hang Clean + Clean

*Build over the sets, comp is responsible for their own timekeeping

B.
Complete as many rounds and reps as possible in 10 minutes of:
6 Power Cleans
12 Front-Racked Alternating Reverse Lunges
12 Bar-Facing Burpees
*weight ranges allowed M:115-135, F:75-95

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 3.1″]

FIT

A.
Each station at the top of a 2 minute mark – 3 sets (18 min)
Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111
Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0
Station 3 – Side Plank x 45 seconds each side

*Build over the sets

B.
2 Sets
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Bench Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups/Incline Push Ups
Rest 30 seconds

COMP

A.
Every 2 minutes, for 10 minutes (5 sets):
Bench Press x 2-4 reps @ 20X1

*Build on this

Followed by…

2 Sets
Bench Press x Max Reps @ 90% of today’s heaviest set

B.
Two sets for max reps of:
90 seconds of Assault Bike for Calories
Rest 30 seconds
90 seconds of Ring Dips
Rest 30 seconds
90 seconds of Rowing for Calories
Rest 30 seconds
90 seconds of Push-Ups
Rest 30 seconds

Score: A, FIT: Bench/Row Weights. COMP: Heaviest Bench set and total reps combined for max sets. B, total reps.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday”]

FIT & COMP

15 minutes of deadlift/clean skill work

FIT

A.

10 minutes to establish a 3rm Deadlift
+
10 Minutes to finish
1 DB/KB Squat *In goblet position
1 Burpee
2 DB/KB Squat
2 Burpees
3,3
4,4
5,5
6,6
7,7
8,8
9,9
10,10

COMP

A.

10 Minutes to finish
1 DB/KB Squat 70/55 *In goblet position
1 Burpee
2 DB/KB Squat
2 Burpees
3,3
4,4
5,5
6,6
7,7
8,8
9,9
10,10
+
10 Minutes to establish 1rm Clean

Score: time/reps in cap and weight.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 3.3″]

FIT

A.

30 Minute Amrap – Teams of 2, alternate movements

15 Cal Bike
30 Russian Kettlebell Swings
15 Strict Pull Ups/Ring Rows

COMP

A.

30 Minute Amrap – Teams of 2, alternate movements

15 Cal Bike
30 RKBS 55/35
15 Chest to Bar/Pull Ups

score: reps + rounds

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday3.4″]

NOTE: If you will be doing/redoing the open workout tomorrow – I will put a primer/practice wod for this group on the board, if not…

FIT & COMP

For time (suggested15 minute cap)

500m row
50 Double Unders/Single Unders
20 Cal Bike
50 Double Unders/Single Unders
500m Row
50 Double Unders/Single Unders
20 Cal Bike
x 2 sets, rest 10 minutes between sets

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Whats going on this week!”]

Free Costco Paleo Grocery Store Tour February 20th- click to reserve your spot (2 SPOTS LEFT!!!)

CROSSFIT OPEN REGISTRATION AND INFO IS UP! 

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

Facebook: Click here!

Google: Click here! 

Follow us on instagram here

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Monday 2.19″]

FIT & COMP

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Alternating Reverse Single Leg Deadlift x 20 reps
Station 2 – Tempo Push-Ups x 12-20 reps @ 1111
Station 3 – Supinated-Grip Pull-Ups x 6-8 reps @ 21X0

*you may add weight to the pull ups if you can hold the rep range and tempo.

B.
2 Sets for times – 7 Minute Cap each round
Assault Bike 40/35 Calories
20 Toes to Bar or Hanging Knee Raises
40 Walking Lunges with Kettlebell/DB Farmer’s Carry Style
rest 7 minutes between sets

Score: A, 1. weight 2. reps 3. reps. B, rounds scored separately.

Notes:
A.
Station 1: keep it clean
Station 2: you can do incline if you can’t keep to the tempo
Station 3: Bands are allowed, as are ring rows.

B.
Coaches Notes: we have 8 bikes, if you have too many for 8 on, with 8 for the rest transition (16 people total) the competitive athletes for the open will Row a 750/600 on the rower instead of the bike.

Suggested weights for Open competitors for walking lunges 55/35 (IN EACH HAND)

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 2.20″]

COSTCO GROCERY STORE TOUR IS TONIGHT! 2 Spots left, click here to fill this out if you’ll be there!

FIT

A.

25 minutes to finish
4-5 Sets
Strict Shoulder Press x 6-8 reps @ 2011, build
Rest 45 seconds
Side Plank Hold x accumulate 45 seconds each side
Rest 45 seconds

B.
Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – 9 L-Seated DB Presses
Minute 2 – 8-15 Burpees
Minute 3 – 15-21 Sit Ups

Adjust the volume accordingly to keep it manageable.

COMP

A.

25 Minutes to finish
4 Sets
Strict Shoulder Press x 3 reps @ 88-92% of 1-RM

Immediately followed by…

3 Sets
Push Press x Max Reps @ same weight as today’s Shoulder Presses

*Try to rest around 90s – 120s between presses and 60-90s after each set of push presses.

B.
Every minute, on the minute, for 12 minutes (4 sets):
Minute 1 – 6-9 Kipping Handstand Push-Ups *up to 3 mats allowed
Minute 2 – 9-12 Chest-to-Bar Pull-Ups/Kipping Pull Ups
Minute 3 – 12-15 Burpees

Adjust the volume accordingly to keep it manageable

Score: A, FIT-heaviest weight. COMP – total # of push presses. B, Don’t score, just do – and move through with quality and intent.

Notes:

*Both parties plan your press sets out before coming in.

FIT:
Elevate the side planks if you cannot hold for 45s, the kids bars work nice for this, as do plyo boxes.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 2.21″]

FIT

A.
3 Sets – 20 minute cap
Front Foot Elevated Split Squat x 8-10 reps each leg @ 3011, build
Rest 30 seconds after each leg
Medicine Ball Hamstring Curls x 15-20 reps @ 2111
Rest 60 Seconds
Strict Pull-Ups/Ring Rows x 6-8 reps @ 2111
Rest 60 seconds

B.
For time – 12 minute cap
40 Wall Ball Shots
20 Box Jump-Up and Step Downs
30 Wall Ball Shots
15 Box Jump-Up and Step Downs
20 Wall Ball Shots
10 Box Jump-Up and Step Downs

COMP

A.
20 minutes to finish
3 sets
Back Squat x 4 reps, all heavy.
Rest 3 minutes

Increase the weight you used last time by around 5%

B.
For time – 12 minute cap
50 Wall Ball Shots (20/14 lbs)
100 Double-Unders
40 Wall Ball Shots
80 Double-Unders
30 Wall Ball Shots
60 Double-Unders

Score: A, FIT – weight for FFESS. COMP – Back Squat weight. B, time or reps in cap.

Notes:

FIT:
A.Use a 45# plate for your front foot – if this is difficult, perform lunges in place.
B. Step ups will be allowed in place of Box Jumps

COMP:
A. All sets heavy
B. Keep yourself honest on the wall balls.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 2.22″]

CROSSFIT OPEN BEGINS TONIGHT!

FIT

A.
3-4 Sets – 20 minute cap, start light/moderate and build on all.
Snatch-Grip Romanian Deadlift x 6 reps @ 4011
Rest 60 seconds
Single-Arm Dumbbell Press x 8 reps each @ 2111
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

B.
For max reps/calories:
2 Minutes of Assault Bike (for calories)
2 Minutes of Russian Kettlebell Swings
2 Minutes of Push-Ups
2 Minutes of Rowing

COMP

A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + 2 Overhead Squats

Build over the course of the 10 sets to today’s heavy.

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Power Snatches (115-135)(75-95)
10 Burpee Box Jump-Overs (24″/20″)

Score: A, score it in your own journals. B, reps.

Notes:

Comp is responsible for their own timekeeping, as usual.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 2.23″]

FIT

A.

4 Sets
5 minutes to complete
20/15 Calories of Rowing
10 Thrusters
20 V-Ups/Sit Ups
20/15 Calories of Assault Bike
rest 5 minutes between sets

COMP

4 Sets
5 Minutes to complete
20/15 Calories of Rowing
15 Thrusters (95/65 lbs)
15 Toes to Bar
20/15 Calories of Assault Bike
rest 5 minutes between sets

Score: Times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 3:35, 3:42, 3:58, 4:05 = 15:20)

Notes:

Keep a running clock.
You’ll run this in waves. As soon as one group hops off the rower, the next crew can jump in and wait until the next minute rounds up. From there, athletes are responsible for figuring their timekeeping on where they start and stop. [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 2.24″]

FIT & COMP

Teams of 2 – 20 minute amrap, alternate movements

8 Toes to Bar

10 DB/KB Clean and Jerks

14/12 Bike Calories

Score: Total Reps

Notes: Person 1 performs the toes to bar…person 2 peforms the KB/DB Clean and Jerks, Person 1 performs the biking…etc, alternate movements to get as many rounds/reps as possible in 20 minutes

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 2.25″]

Notes Up Front:
This is a prep piece for people who are performing the wod tomorrow.

If you are not performing the wod tomorrow, come in and you will be performing something a little different!

A.

15 Minutes @ conversational pace

Bike 10 cals
5 Arms Only Inchworms
Overhead DB/KB Hold 20s Each Arm
Row 10 Cals
5 Legs Only Inchworms
Overhead DB/KB Hold 20s Each Arm

B.

3 Sets
5 Each Arm Childs Pose
5 Each Arm Moose Antlers
10 Scap Pulls

C.
8-10 minutes or 4-5 sets to work up to a speedy/slightly heavy single
Hang Power Clean and Push Press/Jerk

D.
4 Sets
2-3 Toes to Bar
3-4 DB Clean and Jerks Each Arm
6 Calorie Row
rest 2-3 minutes

E.
If you are doing the wod tomorrow…Set up everything, start a timer…then walk away

If you are NOT doing the wod tomorrow…

Perform
30 Hang Power Clean and Jerks
30 Burpees Over the Bar
30 Calorie Row

for time

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Whats going on at CFSB”]

Free Costco Paleo Grocery Store Tour February 20th- click to reserve your spot (2 SPOTS LEFT!!!)

CROSSFIT OPEN REGISTRATION AND INFO IS UP! 

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

Facebook: Click here!

Google: Click here! 

Follow us on instagram here

…[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Monday 2.12″]

FIT

Every 5 minutes, for 30 minutes (6 sets) for times:
15 Ring Rows
15 Sit Ups
15 Incline Push-Ups
15 Wall Ball Shots/Goblet Squats

COMP

Every 5 minutes, for 30 minutes (6 sets) for times:
5/10 Strict Pull-Ups
10/15 Toes to Bar
15/20 Push-Ups
20/25 Wall Ball Shots (20/14 lbs to 10′)

Score: your times for each set.

Notes: Try to be consistent with your round times from the beginning.

Comp: There are two numbers, because I’d like to get two different types of people into comp today when it comes to volume. Choose the volume set you can finish consistently – 5/10/15/20, or 10/15/20/25

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 2.13″]

FIT

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Romanian Deadlift x 8 reps @ 4011, Build
Station 2 – Reverse Snow Angels x 15-20 reps @ 3131
Station 3 – Glute Bridges x 15-20 reps @ 10X0

B.
For time – 9 minute cap
40 Russian Kettlebell Swings
20 Burpees/NPBP
30 Russian Kettlebell Swings
15 Burpees/NPBP
20 Russian Kettlebell Swings
10 Burpees/NPBP

COMP

A.
20 Minutes to finish 4-6 Sets of
Deadlift x 3 reps @ 75% of 1-RM Deadlift
(let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift)
Rest 3 minutes

B.

For time
21.15.9 – 9 Minute Cap
Hang Power Clean (115/75 lbs)
Bar-Facing Burpees Over the Barbell

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 2.14″]

FIT

A.
5 Sets – 3 Minutes to perform
Bike 2 Minutes for Calories
Strict Press x Max Reps in remaining time
Rest 3 minutes between sets.

COMP

A.
5 Sets – 3 minutes to perform
Row 500 Meters
Strict Handstand Push-Ups x Max Reps, up to 3 mats allowed
Rest 3 minutes between sets.

Score: Fit, calories + presses. Comp, hspu reps.

Notes:

Fit: Pick a weight you can perform at least 15-20 unbroken presses in the first round.

Comp: Be consistent on your row times and hspu reps.

If we need to mix and match to alternate well in class with bikes and rowers…do so.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 2.15″]

FIT

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Alternating Reverse Single Leg DL x 16-20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x Max or 45 seconds each side

B.
10 Minute Amrap
15 Double Unders/30 Singles
6 Strict Pull-Ups/Ring Rows
12 Alternating Single-Arm Dumbbell/KB Snatches

COMP

A.
Every 2 minutes, for 20 minutes (10 sets):
2 Clean Lift-Offs + Power Clean

*Clean lift offs are to the knee

B.
10 Minute Amrap
50 Double Unders
6 Ground to Overhead (155/105 lbs)
12 Chest-to-Bar Pull-Ups

Score: A, weight(s) B, time or rounds + reps in cap.

Notes:

Fit A: Choose a weight that you’ll have no problem getting the work done in the 2 minutes. this could be simply bodyweight for some on TGU learning the movement patterns – same goes for Death march.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 2.16″]

FIT

A.

25 Minutes to finish
Three sets of:
Back Squat x 6-8 reps @ 32X1, build
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 21X0, build
Rest 60 seconds
60s Dead Bug
Rest 60 seconds

B.
For time – 9 minute cap
30/20 Calories of Assault Bike
30 Goblet Squats
30 Alternating Reverse Lunges with KB/DB Farmer’s Carry

COMP

A.

25 Minutes to finish
Four sets of:
Back Squat x 6 reps
Rest 3 minutes

Choose the same weights you used last time. If you missed that squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B.
For time – 9 minute cap
30/20 Calories of Assault Bike
30 Front Squats (135-155/85-105 lbs)
30 Alternating Front-Racked Reverse Lunges (135-155/85-105 lbs)

Score: A, weight. B,time/weight

Notes:

Fit: Choose a weight that flows well in part B.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 2.17″]

FIT

In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings
20 x 10 Yard runs
75 Barbell Thrusters
20 x 10 Yard runs
50 Strict Pull-Ups/Ring Rows
20 x 10 Yard runs
75 Barbell Thrusters
20 x 10 Yard runs
100 Kettlebell Swings

*Both athletes perform the run at the same time.

COMP

In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
20 x 10 Yard runs
100 Barbell Thrusters (20/15 kg)
20 x 10 Yard runs
100 Pull-Ups
20 x 10 Yard runs
100 Barbell Thrusters
20 x 10 Yard runs
100 Kettlebell Swings

*Both athletes perform the run at the same time.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 2.18″]

A.

Warm Up

Balloon work
Side Plank Clamshells
Shoulder Taps

B.

10 Minute Amrap
30 Doubles/30 Singles
50 Yard Heavy double KB or Barbell Walk

Score: don’t score it

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Whats going on at CFSB”]

Free Costco Paleo Grocery Store Tour February 20th- click to reserve your spot (2 SPOTS LEFT!!!)

Pre-Order your CrossFit Open Shirt here!

Free Thyroid Talk with FDN Practitioner Robby – Jan 30th

CROSSFIT OPEN REGISTRATION AND INFO IS UP! 

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

Facebook: Click here!

Google: Click here! 

Follow us on instagram here
[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Monday 1.29″]

FIT

A.
20 Minute Amrap for quality, build through the sets if possible.
Goblet Squat x 6 reps @ 3011
Rest 45 seconds/transition
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds/transition
DB/KB Death March x 20 steps @ 2011
Rest 45 seconds/transition

B.
For time – 8 minute cap
30 Russian Kettlebell Swings
15 Strict Presses
20 Russian Kettlebell Swings
10 Strict Presses
10 Russian Kettlebell Swings
5 Strict Presses

Go as heavy as possible on the kettlebell swings and strict presses – its okay if they are broken up.

COMP

A.
20 minutes to finish the below work
Every Minute on the Minute, for 6 minutes (6 sets):
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

B.
8 Minute Amrap

3 Power Cleans 135/95
3 Strict Handstand Push-Ups
6 Power Cleans
6 Strict Handstand Push Ups
9 Power Cleans
9 Strict Handstand Push Ups

12,12…15,15…continue the ladder upwards within the 8 minutes

Notes for coaches and members: Demo/move through/warm up goblet squat, bottoms up carries and DB/KB Death March positions. There won’t be any long skill prior to the comp work today, get in and train if you know the movements.

COMP! build as you move through the sets and movements, comp is responsible for keeping their own time. Start with a light weight and build from there from the start – come prepared to know what you want to make your jumps. If you didn’t read this and didn’t come prepared for comp – thats on you. If you don’t have a 1rm, use your best guess for the sets.

I will allow up to 3 mats under your head for strict HSPU

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 1.30″]

Don’t forget – today is the Free Thyroid Talk with FDN Practitioner Robby

FIT

A.
Every 2 minutes, for 18 minutes (3 sets of each, build):
Station 1 – Back Squat x 6 reps @ 31X1
Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111
Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112

B.
Amrap in 12 minutes
8/8 Single Arm DB/KB Thrusters
16 Alternating Box Step Ups
20 Calories of Biking

COMP

A.
20 minutes to finish
3 sets
Back Squat x 6 reps
Rest 3 minutes

If you know what your weights were for last week, attempt to best it by 5% for all sets – if you have no clue, use the 3 sets to build to a heavy 6 where the last two reps are hard.

B.
Amrap in 12 minutes
10 Thrusters (95/65 lbs)
15 Box Jumps (24″/20″)
20 Calories of Rowing

Notes for coaches and members: Demo/move through/warm up the bent row, hip bridge, squatting positions in your warm up. Understand that if you know your numbers, I’d like them all heavy – if you don’t know, you build.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 1.31″]

FIT

A.
For time – 15 Minute Cap
60 Alternating Reverse Lunges
40 Russian Kettlebell Swings
20 Push-Ups/Incline Push Ups
10 Strict Pull Ups/Ring Rows
80 Singles
10 Strict Pull Ups/Ring Rows
20 Push-Ups
40 Russian Kettlebell Swings
60 Alternating Reverse Lunges

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Dead Bug Hold x 30-40 seconds

COMP

A.
For time – 15 Minute Cap
80 Double-Unders
40 Russian Kettlebell Swings (32/24 kg)
20 Ring Dips
10/5 Bar Muscle-Ups
80 Double Unders
10/5 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings
80 Double-Unders

B.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8-10 reps @ 2111
Minute 2 – Side Plank (Left) x 40 seconds
Minute 3 – Side Plank (Right) x 40 seconds
Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 5 – Hollow Rocks or Hold x 30-40 seconds

Notes for Coaches and Members: Cover the movements in A and dial it in during the warm up. Cover the movements in B to cool down after A.

The 10/5 on Bar muscle ups is set to facilitate a few different groups of people – either bar muscle ups aren’t a problem for you (10)- or you are just now getting them (5, in singles more than likely)

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 2.1″]

DEADLINE TO ORDER YOUR CROSSFIT OPEN T-SHIRTS IS TONIGHT BY MIDNIGHT!Order your CrossFit Open Shirt here!

FIT

A.
25 Minutes to finish
4 Sets, build
Strict Shoulder Press x 3-4 reps
+
4 Sets, build
Push Press x 3-4 reps

B.
For time – 9 minute cap
40/30 Calories of Assault Bike
30 Burpees
20 Strict Pull-Ups/Ring Rows

COMP

A.
25 Minutes to finish
4 Sets, build
Strict Shoulder Press x 3-4 reps
+
4 Sets, build
Push Press x 3-4 reps

B.
For time – 9 minute cap
40/30 Calories of Assault Bike
40 Burpee Pull-Ups
(pull-up bar 6-10″ above standing reach if possible for setup)

Notes for Coaches and Members: Understand the build to a moderate heavy shoulder press, then keep taking it upward with the push press.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 2.2″]

FIT

A.
Every 90 seconds, for 18 minutes (3 sets):
Station 1 – Medicine Ball Hamstring Curls x 15-20 reps @ 1010
Station 2 – Evil Wheels or arms only Inchworms x 10 reps @ 3010
Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111
Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111

B.
3 Sets for time – 15 Minute Cap
20 Ten Yard Down and Backs
10 Strict Hanging Leg Raises
40 Walking Lunges with KBs or DBs

COMP

A.
18 Minutes to establish
Four sets of:
Deadlift x 5 reps @ 70% of 1-RM Deadlift
(open your hands and reset at the bottom of every rep)
Rest as needed

*if you don’t have a 1rm, build through the 4 sets

B.
3 Sets for time – 15 minute cap
20 Ten Yard Down and Backs
20 Toes to Bar
40 Walking Lunges with 55/35 KBs or DBs in each hand

Notes for coaches and members: Keep to your lanes when it comes to the lunges and runs – if we have too  many people for lanes, lunge in place.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Saturday 2.3″]

Fit & Comp

In teams of 5, 30 Minute amrap you can only rotate once everyone has finished
Station 1 – 300/250 Meter Row
Station 2 – 30/20 Push-Ups
Station 3 – 20 DB/KB Push Press
Station 4 – 25/15 Calories of Assault Bike
Station 5 – Rest

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 2.4″]

FIT & COMP

A.

Bike 90s

rest 90s

Row 90s

rest 90s

Run 90s

rest 90s

x 3 Sets

B.

Touch and Go Snatch Skill Work

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Whats going on at CFSB”]

BRING A FRIEND DAY! SATURDAY JANUARY 27th – ALL CROSSFIT CLASSES!

Free Costco Paleo Grocery Store Tour – click to reserve your spot

Pre-Order your CrossFit Open Shirt here!

Free Thyroid Talk with FDN Practitioner Robby – Jan 30th

CROSSFIT OPEN REGISTRATION AND INFO IS UP! 

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

Facebook: Click here!

Google: Click here! 

Follow us on instagram here
[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Monday 1.22″]

FIT

A.
Every 2 minutes, for 16 minutes (4 Sets of each)
Odd Rounds – Snatch-Grip Romanian Deadlift x 8 reps @ 4011
Even Rounds –  Single-Arm Dumbbell Row x 8 reps each @ 2111

B.
12 Minute Amrap
15 Wall Balls
10 Alternating Single-Arm Dumbbell/KB Snatches

COMP

A.
Every 2 minutes, for 16 minutes (8 sets):
High Hang + Hang Snatch

Build over the course of the eight sets.

B.
5 Sets for time – 12 minute cap
20 Wall Ball Shots (20/14 lbs to 10′)
5 Squat Snatches (Men 105- 135, Women 75-95)

Score: A, Weight(s) B, total reps and weight performed.

Notes:

I’m giving the comp Squat Snatch movement a weight range to capture a larger amount of people who can perform them – select a weight within the range. You may power snatch it and overhead squat it if need be – but note that if you are an open competitor and intend on doing it RX’d there is a chance that doing that may not be allowed.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 1.23″]

FIT

A.
Amrap in 15 Min – Teams of 2 – alternate full rounds
10 Single Arm Dumbbell / KB Push Presses – moderate to heavy (5 left, 5 right)
7 Burpees

B.
3 Sets –  NFT
Ring Rows/Strict Pull Ups x 6-8 reps
Accumulate 40s Pillar
Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Accumulate 40s Dead Bug

COMP

A.
Amrap in 15 – Teams of 2 – alternate full rounds
5 Shoulder to Overhead 135/95
10 Burpees Over the Barbell

B.
3 Sets – NFT
Strict Ring Pull-Ups x 6-8 reps
Accumulate 40s Pillar
Landmine Rows x 6-8 reps @ 2111 (Left Arm)
Landmine Rows x 6-8 reps @ 2111 (Right Arm)
Accumulate 60s Dead bug

Score: A, reps. B, don’t score it, work through it for quality.

Notes:

Build on landmine rows

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 1.24″]

FIT

A.
Four sets of:
Back Squat 6-8 reps @ 31X1
Rest 45 seconds
Single Arm Dumbbell Row x 8-10reps each arm
rest 45sec
Dead Bug x 45-60sec
rest 45sec

B.
6 Sets – Teams of two, alternating movements
20 Cal Bike
20 Alternating Cossack Squats
10 Strict Hanging Leg Raises or Knee Raises

COMP

A.
Four sets of:
Back Squat x 8 reps
Rest 3 minutes

Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.

B.
6 Sets – Teams of two, alternating movements
20 Cal Row
30 Alternating Cossack Squats
15 Toes to Bar

Score: A, back squat weight. B, time or reps in cap.

Note this video for Cossack Squats

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 1.25″]

FIT

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Ring Rows x 10-12 reps @ 2111
Station 2 – Nose-to-Wall Handstand Hold/Box HS Hold x 30-60 seconds
Station 3 – L-Sit or Hollow Hold x 30-60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Singles/Double-Unders
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds

COMP

A.
Every 2 minutes, for 18 minutes (3 sets each) of:
Station 1 – Weighted Strict Chest-to-Bar Pull-Ups/Weighted Pull up x 3 reps
(goal is to establish a 3-RM by your fourth set)
Station 2 – 50-75 Foot Handstand Walk
(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)
Station 3 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)

B.
Five rounds for max calories/reps of:
30 seconds of Rowing
Rest 30 seconds
30 seconds of Double-Unders
Rest 30 seconds
30 seconds of Assault Bike
Rest 30 seconds

Score: A, nothing. Just work through for quality. B, calories/reps.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 1.26″]

FIT

A.
25 Minutes to finish
3-4 Sets
Split-Stance Romanian Deadlift x 8 reps each leg @ 4011, build
Arms only inchworms x 5 reps
Bottom’s Up Kettlebell Carry x 25 meters each arm

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Calories of Assault Bike (or Rowing)
20 Russian Kettlebell Swings

COMP

A.
Take 20-25 minutes to build to today’s 1-RM Deadlift

If you begin to lose positioning or proper mechanics, terminate the set immediately.

B.
Complete as many rounds and reps as possible in 8 minutes of:
6 Deadlifts 225/155
12 Box Jump-Overs 24/20

Score: A, weight(s) B, reps.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”BRING A FRIEND DAY! Saturday 1.27″]

FIT

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Pull Ups/6 Ring Rows
6 Hand Release Push Ups
9 Knees to Elbows or Hanging Leg Raises
12 Russian Kettlebell Swings
15 Calories of Rowing

COMP

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (32/24 kg)
15 Calories of Biking

Score: Rounds + Reps

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 1.28″]

FIT & COMP

A.

Bike 60s

rest 60s

Row 60s

rest 60s

Run 60s

rest 60s

x 3 Sets

B.

Thacker Warm Up for Clean

Clean:

General Barbell Warm Up: RDL, Press, Squat, x5 of each a 1-3 sets (until loose/warm)

A, B, Cs’:

As:

1) Squatting Quad Muscle Clean x3-5

2) Squatting Quad Power Clean x3

3) Squatting Quad Power Clean TO Front Squat x3

4) Squatting Quad Clean x3

Bs:

1) 3 Part Pausing Power Clean x3

2) 3 Part Pausing Power Clean TO Front Squat x3

3) 3 Part Pausing Clean x3

Cs:

1) 3/2/1 Part Pausing Power Clean TO Full Speed Power Clean

2) 3/2/1 Part Pausing Power Clean TO Front Squat TO Full Speed Power Clean TO Front Squat To Jerk

3) 3/2/1 Part Pausing Clean TO Full Speed Clean To Jerk

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Whats going on at CFSB”]

Free Costco Paleo Grocery Store Tour – click to reserve your spot

Pre-Order your CrossFit Open Shirt here!

Free Thyroid Talk with FDN Practitioner Robby – Jan 30th

CROSSFIT OPEN REGISTRATION AND INFO IS UP! 

Our Christmas Party Is Coming Up! Make sure you let us know you’ll be there – click here to let us know! 

Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here

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

Facebook: Click here!

Google: Click here! 

Follow us on instagram here

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Monday 1.15″]

FIT

A.
25 Minutes to complete
3 Sets
Back Squat x 8 reps @ 31X1
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)

*after the fifth push press, go directly into the walk
*build on sets to as heavy as possible

B.
For time – 13 Minute Cap
40 No Push Up Burpees
40 Weighted Lunges/Walking Lunges
40 V-Ups/Sit Ups
40 Push-ups/Incline Push Ups
40 No Push Up Burpees

COMP

A.
25 Minutes to complete
Three sets of:
Back Squat x 8 reps
Rest 3 minutes

*Select a weight that will make your final 2 reps of each set extremely difficult. I want each set heavy

B.
For time – 13 Minute Cap
40 No Push Up Burpees onto 2×45’s
40 Box Jumps (24″/20″)
40 Toes to Bar
40 Hand Release Push-ups
40 No Push Up Burpees onto 2×45’s

*2×45’s means two stacked #45 plates

Score. A, weight(s) B, time or reps in cap.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 1.16″]

FIT

A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Banded Supinated-Grip Pull-Ups/Ring Rows x 8-10 reps @ 2110
Station 2 – Handstand Hold/Box HS/Plank x 45-60 seconds
Station 3 – L-Sit/Tuck Sit x 20-60 seconds

*nose to wall if possible in hs hold
*I have a pretty large range in the l/tuck to accomdate

B.
3 Sets for time – 13 Minute Cap
30/20 Calories of Rowing
30 American Kettlebell Swings

COMP

A.
Every 2 minutes, for 12 minutes (2 sets of each):
Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps
*or 6-8 Muscle Up Transitions
Station 2 – Handstand Walk x 10 meters (use partner assist if needed)
Station 3 – L-Sit x 45-60 seconds *does not have to be unbroken

B.
3 Sets for time – 13 minute Cap
30/20 Calories of Biking
15 Chest to bar/Pull ups
10 Strict Handstand Push-Ups

*I will only allow up to 3 mats for your head on the strict Hspu

Score A, nothing. B, time or reps in cap.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Wednesday 1.17″]

FIT

Warm Up: Clean Skill Work

A.
20 Minutes to perform

3 Heavy working sets of the complex below

5 Deadlift
4 Hang Power Cleans
3 Front Squats

one set is constituted as the 5+4+3, rest as needed between the sets

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Dumbbell Ground to Overhead
10 Burpees

COMP

A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:
High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):
Clean x 1 rep @ 80+% of 1-RM Clean

*athlete is responsible for keeping the time themselves

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Ground to Overhead (115/75 lbs)
10 Ring Dips

Score: A, weight. B, reps.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Thursday 1.18″]

FIT & COMP

A.
Complete as many reps as possible in 10 minutes of:
30 Seconds of Wall Ball Shots (Partner A)
30 Seconds of Wall Ball Shots (Partner B)

If you don’t have a partner, you’ll simply work for 30 seconds, then rest for 30 seconds, for 10 sets.

B.
Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3111
Rest while partner works
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest while partner work

Score: A, reps. B, Weight(s)

*Scaling modifications for BSS – Lunges in place, from there, modify height or perform single leg glute bridges.

*Post up with knee on a box for the SA DB Row

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Friday 1.19″]

FIT

A.
21 Minutes to perform
3 Sets
Dumbbell Bench Press x 8-10 reps @ 21X1
Bent-Over Dumbbell Reverse Flies x 12-15 reps
L-Sit Tuck/ or Tuck to Extension x 6 reps @ 1212

*for bent over DB Reverse flies – use small plates, or small DB’s

B.
5 Sets for time –  15 Minute Cap
15/10 Calorie Row
20 Alternating Single-Arm Dumbbell Snatches

COMP

A.
15 Minutes to establish a Bench Press 3rm

Once you have found your 3-RM, then perform the following…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set

B.
5 Sets for time – 15 minute cap
15/10 Calories of Assault Bike
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)

*If we have too many on the bikes, turn into team format where each person much finish 5 sets

score: A, weight(s) B, time or reps in cap.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”CFSB HOLIDAY PARTY! Saturday 1.20″]

FIT

In teams of two, complete five rounds for time of:
Both Partners Complete 50 Singles each
50 Kettlebell Swings (25 each)
20 Strict Pull-Ups (10 each)

*Partners must perform singles together, and may only start kettlebell swings once both are finished.

COMP

In teams of two, complete five rounds for time of:
Both Partners Complete 50 Doubles each
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)

*Partners must perform doubles together, and may only start deadlifts once both are finished.

Score: time.

[/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Sunday 1.21″]

FIT & COMP

A.

5 Sets
Row 30s
rest 30s
Run 30s
rest 30s
Bike 30s
rest 30s
Singles 30s
rest 30s

B.

Full Thacker Warm Up

[/elitetoggle][/eliteaccordion]