CrossFit South Bend

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

Wellness Wednesday: Mari’s Story – No More Cankles

Free Thyroid Talk with FDN Practitioner Robby – Jan 30th

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

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[eliteaccordion][elitetoggle title=”Monday 1.8″]

FIT & COMP

30 Minute Amrap
60s Row/Bike
20-30s forearm plank
30 Doubles/Singles
20-30s Active Hang on Bar
15 American Kettlebell Swings
10 Prisoner Tall Kneeling To Standing – alternate legs

Score: Don’t score it, move some blood and move with intent and quality

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[eliteaccordion][elitetoggle title=”Tuesday 1.9″]

FIT

Warm Up/Skill
Incorporate Kettlebell Windmills

A.
20 -25 Minutes to finish
3 Sets of
Back Squat x 8-10 reps @ 31X1
Rest 3-5 Minutes b/w
*build

B.
2 Sets
4 Minute Amrap
20/15 Calorie Row
15 Thrusters/DB Thrusters
Max Reps of Burpees in time remaining
Rest 4 minutes between sets

COMP

A.
20-25 Minutes to work to a Back Squat 1rm

B.
2 Sets
4 Minute Amrap
30 Calorie Row
15 Thrusters 95/65
Max Reps of Bar-Facing Burpees in time remaining
Rest 4 minutes between sets

Score: A, weight. B,burpee reps (total)

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[eliteaccordion][elitetoggle title=”Wednesday 1.10″]

Warm Up
Incorporate Farmers Carries

FIT

A.
20 Minutes to finish
3 Sets
Dumbbell Shoulder Press x 8-10 reps @ 2111
Pull Ups/Ring Rows x 6-9 @ 2111
*build

B.
3 Sets For Time: 15 minute cap
20 Ten Yard Shuttles
30 American/Russian Kettlebell Swings
20 Jumping Pull Ups/Ring Rows

COMP

A.
12 Minutes to establish a Press 1rm

once you have found your Press 1rm then perform…

8 Minutes to finish
2 Sets
Push Press x Max Reps @ 80-85% of today’s 1-RM

B.
“Shuttle Helen”
Three rounds for time of:
20 Ten Yard Shuttles
21 American Kettlebell Swings 70/55
12 Pull-Ups

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

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[eliteaccordion][elitetoggle title=”Thursday 1.11″]

Warm Up
High Hang Snatch, Hang Snatch, OHS work

A.
20 Minutes to finish
4 Sets
Overhead Squat/Front Squat x 6-8 reps @ 3311
*build

B.
Four sets for max reps/calories:
30 seconds of Row
Rest 30 seconds
30 seconds of Alternating Reverse Lunge
Rest 30 seconds
30 seconds of V-Ups

COMP

A.
20 Minutes to build to a heavy set of the complex
High Hang Snatch + Hang Snatch

B.
Four sets for max reps/calories:
30 seconds of Assault Bike (for calories)
Rest 30 seconds
30 seconds of Jumping Lunges
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds

Score: A, weight. B, total reps.

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[eliteaccordion][elitetoggle title=”Friday 1.12″]

FIT

A.
Complete as many rounds and reps as possible in 15 minutes of:
15 Cal Row
20 Alternating Cossack Squats with Kettlebell Goblet Hold/or Balance Assisted
20 Single-Arm KB/DB Presses (10 each arm)

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
50 Singles/25 Dbls
40 Push-Ups/Incline Push Ups
20 Wall Balls

COMP

A.
Complete as many rounds and reps as possible in 15 minutes of:
20 Cal Bike
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Cal Row
40 Hand Release Push-Ups
20 Wall Balls 20/14

Score: A, reps. B, reps.
Notes:

Pay attention to quality of the Cossack squats, you don’t stay low and grind with these, you’ll come up. Keep your heels down.

I’ll allow up to 4 Mats on Strict Handstand Push Ups

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[eliteaccordion][elitetoggle title=”Saturday 1.13″]

FIT

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
25 Air Squats
20 Mountain Climbers
15 American Kettlebell Swings
10 Burpees
5 Strict Pull-Ups

Partner A starts with 25 air squats, Partner B then performs 20 mountain climbers, Partner A then performs 15 kettlebell swings, Partner B does 10 burpees, Partner A does 5 strict pull-ups, then Partner B does 25 air squats…and so on.

COMP

In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:
50 Air Squats
40 Kettlebell Swings
30 Shoulder to Overhead (95/65 lbs)
20 Burpees
10 Strict Pull-Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.

Score rounds + reps

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[eliteaccordion][elitetoggle title=”Sunday 1.14″]

FIT & COMP

30 Minute Amrap
20 Cal Row
10 Yard Lateral Bear Crawl with Sandbag pull Left
10 Yard Lateral Bear Crawl with Sandbag pull Right
30s Bottom of Squat KB Front Rack Hold

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

Taylor’s Story: Selecting A New Product

Wellness Wednesday: Why isn’t everyone skinny and rich?

Free Thyroid Talk with FDN Practitioner Robby – Jan 30th

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

Jenn’s Story: What I Am Capable Of

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=”Closed New Years Day Monday 1.1″] Closed! [/elitetoggle][/eliteaccordion]

[eliteaccordion][elitetoggle title=”Tuesday 1.2″]

Global Warm Up: Understanding of Fit Gymnastics part A.

FIT

A.
12-15 Minutes of Gymnastics Practice
Arms only Inchworms > Wall Climb > Handstand Hold

B.
5 Sets for time: 25 Minute Cap
10 Pull Ups/Ring Rows
20 Russian Kettlebell Swings
30 Anchored Sit-Ups
40 Singles/20 Doubles

COMP

A.
12-15 Minutes of Gymnastics Practice
Wall Climb > Handstand Walking > Freestanding HS Practice

B.
5 Sets for time: 25 Minute Cap
10 Chest-to-Bar Pull-Ups/Pull Ups
20 American KB Swings 70/55
30 Anchored Sit-Ups
40 Double-Unders

Score: B, time or reps in cap.

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[eliteaccordion][elitetoggle title=”Wednesday 1.3″]

Global Warm Up: Shoulder to overhead work – press, push press, ITA split jerk.

FIT

A.
Take 20 minutes to build to a heavy single press/push press

B.
For Max Reps:
3 Minutes of Rowing for Calories
Rest 60 seconds
3 Minutes of Box Step-Overs
Rest 60 seconds
3 Minutes of Thrusters/DB Thrusters

COMP

A.
Take 20 minutes to build to today’s heavy Split Jerk

B.
For Max Reps:
3 Minutes of Assault Bike or Rowing for Calories
Rest 60 seconds
3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs)
Rest 60 seconds
3 Minutes of Thrusters (115/83 lbs)

Score: A, weight. B, total reps.

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[eliteaccordion][elitetoggle title=”Thursday 1.4″]

FIT

For time:
15 Twenty Yard Runs
15 DB or Barbell Ground to Overhead
30 Push-Ups/Incline Push Ups
15 Twenty Yard Runs
10 DB or Barbell Ground to Overhead
20 Push-Ups/Incline Push Ups
15 Twenty Yard Runs
5 DB or Barbell Ground to Overhead
10 Push-Ups/Incline Push Ups

COMP

For time:
15 Twenty Yard Runs
15 Barbell Ground to Overhead (135/95 lbs)
30 Push-Ups
15 Twenty Yard Runs
10 Barbell Ground to Overhead
20 Push-Ups
15 Twenty Yard Runs
5 Barbell Ground to Overhead
10 Push-Ups

Score: time.

Notes: If performing DB GTO for fit, perform that number of reps EACH ARM.

The twenty yard run, is 10 yards out, 10 yards back.

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[eliteaccordion][elitetoggle title=”Friday 1.5″]

FIT

A.
Four sets of: (25 Minute Cap)
DB/KB/or Barbell Front Racked Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Strict Pull Ups/Ring Rows x 4-6 reps @ 2110
Rest 90 seconds

B.
For time: 11 Minute Cap
40 Wall Ball Shots
20 Pull-Ups/Ring Rows
30 Wall Ball Shots
15 Pull-Ups/Ring Rows
20 Wall Ball Shots
10 Pull-Ups/Ring Rows
10 Wall Ball Shots
5 Pull-Ups/Ring Rows

COMP

A.
Four sets of: (25 Minute Cap)
Barbell Front Racked Alternating Reverse Lunges x 16-20 reps
Rest 90 seconds
Weighted Pull-Ups x 4-6 reps @ 2110
Rest 90 seconds

B.
For time: 11 Minute Cap
40 Wall Ball Shots (20/14 lbs to 10′)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups

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

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[eliteaccordion][elitetoggle title=”Saturday 1.6″]

FIT

Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 Lateral Box Jump/step-Overs
15 Thrusters/Dumbell Thrusters
20 V-ups/Sit Ups

While one partner works through the round, the other must hold a medicine ball fully extended overhead. If the medicine ball is dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round.

COMP

Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 Lateral Box Jump-Overs (24″/20″)
15 Thrusters (95/65 lbs)
20 Toes to Bar

While one partner works through the round, the other must hold a bar 75/55 fully extended overhead. If the barbell is dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round.

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[eliteaccordion][elitetoggle title=”Sunday 1.7″]

FIT & COMP

30 Minute Amrap
10 Yard Spiderman with vertical twist
10 Yard Bear Crawl with Sandbag pull
10 Cal Row
10 Yard Spiderman with Hamstring Stretch
10 Yard Lateral Bear Crawl L
10 Yard Lateral Bear Crawl R
10 Cal Row

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

Click here for details on Holiday Closings

Our Next CF Kids Camp Registration is open here!

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

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[eliteaccordion][elitetoggle title=”Tuesday 12.26″]

Hey all! I’ll get Wed – Sunday out on Tuesday, its been a hectic weekend!

FIT

A.
Every 3 minutes, for 18 minutes (6 sets):
Deadlift 4-6

B.
For time:
1000 Meter Row
50 Russian Kettlebell Swings

COMP

A.
Every 3 minutes, for 18 minutes (6 sets):
Power Clean x 1.1.1
(rest 10 seconds between singles)

B.
For time:
1000 Meter Row
50 American Kettlebell Swings

Score: A, heaviest weight. B, time and weight.

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[eliteaccordion][elitetoggle title=”Wednesday 12.27″]

FIT

A. Score Weights, Build
4 Sets – 20 Minutes to finish
Single Arm Overhead Press x 8-10 reps each arm

B. Score reps
AMRAP in 10 minutes
10 Push Presses/Press
10 Alternating Reverse Lunges
10 Burpees/NPBP

C. Optional – If time allows, no score
2 Sets
60 seconds of Reverse Snow Angels (slow & controlled)
60 seconds of Side-Plank Hold (Left Side)
60 seconds of Band Pull-Aparts
60 seconds of Side-Plank Hold (Right Side)

COMP

A. Score Weights, Build
4 Sets – 20 Minutes to finish
Single Arm Overhead Press x 8-10 reps each arm

B. Score reps
AMRAP in 10 Minutes:
10 Push Presses (95/65 lbs)
10 Alternating Overhead Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

C. Optional – If time allows, no score
2 Sets
60 seconds of Reverse Snow Angels (slow & controlled)
60 seconds of Side-Plank Hold (Left Side)
60 seconds of Band Pull-Aparts
60 seconds of Side-Plank Hold (Right Side)

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[eliteaccordion][elitetoggle title=”Thursday 12.28″]

FIT

A. Score fastest and slowest  times through the workout (i.e. 3:55 – 4:10)
Every 5 minutes, for 35 minutes (7 sets) for times:
Row 250/200m
8 Ring Rows
12 Sit Ups/Scaled TTB
16 Push Ups/Incline Push Ups

COMP

A. Score fastest and slowest  times through the workout (i.e. 3:55 – 4:10)
Every 5 minutes, for 35 minutes (7 sets) for times:
Bike 15 Calories
8 Strict Pull-Ups
12 Toes to Bar
16 Push-Ups

Notes:
Scale so that you can finish

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[eliteaccordion][elitetoggle title=”Friday 12.29″]

FIT

A. Score heaviest weight(s), build over the sets
Every 4 minutes, for 20 minutes (5 sets):
4 -6 Deadlifts
immediately followed by…
12 Alternating Reverse Lunges

B. Score time
45.30.15
Kettlebell Swings
Bench Dips

COMP

A. Score heaviest set – for comp this is a complex, Build
Every 4 minutes, for 20 minutes (5 sets):
4 Power Cleans
immediately followed by…
12 Front-Racked Alternating Reverse Lunges

B. Score time
“Elizabeth”
21.15.9 of
Power Clean 135/95
Ring Dips

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[eliteaccordion][elitetoggle title=”Saturday 12.30″]

You thought Christmas was over

FIT

12 Days of Christmas – 30 minute cap

1 – 25 Singles
2 – Burpee Box Jump/Step Ups
3 – Push-Ups
4 – Scaled Toes to Bar/Sit ups
5 – Burpees
6 – Dumbbell Grounds to Overhead
7 – Push-ups
8 – Walking/Reverse Lunges
9 – Kettlebell Swings
10 – SA Dumbbell Shoulder to Overhead
11 – Goblet Squats KB or DB
12 – Pull-Ups/Ring Rows

COMP

12 Days of Christmas – 30 minute cap

1 – 25 Double-Unders
2 – Power Cleans 135/95
3 – Ring Dips
4 – SA KB Ground to Overhead 70/55
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings 70/55
10 – Pull-ups
11 – Front Squats 135/95
12 – Shoulder to Overhead 135/95

Follow the movements to the tune of the song 12 days of Christmas.

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[eliteaccordion][elitetoggle title=”CLOSED New Years Eve Sunday 12.31″]

We are closed the New Year

I hope you all have a safe and wonderful New Years

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[eliteaccordion][elitetoggle title=”CLOSED New Years Day Monday 1.1.2018″]

Everyone okay?

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

Click here for details on Holiday Closings, New Swag, Christmas Dress Up Wod, Official South Bend Barbell Club and our Center for the Homeless Toy/Glove/Hat/Coat drive!

Sarah F’s Amazing Progress!

Our Next CF Kids Camp Registration is open here!

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

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[eliteaccordion][elitetoggle title=”Monday 12.18″]

FIT & COMP

A.

Five sets of:
90 seconds of Rowing (for Calories)
30 seconds of Rest
90 seconds of Russian Kettlebell Swings (for max reps)
30 seconds of Rest
90 seconds of Running (for 10yd trips)
30 seconds of Rest
90 seconds of Front Leaning Rest on Hands
30 seconds of Rest

Score: A, total run trips, kb swings, cal row. Don’t score the FLR.

Notes:

For Comp – Perform American KB Swings and FLR on Rings

We will be staggering people at different starting positions here –

-Accumulate as much time as possible during the 90s on the FLR – keep torso rigid in a “hollow” position, palms driving through the floor or rings.

-Using Plates or Kids Pull Up Bars to Scale the Plank for Quality is acceptable.

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[eliteaccordion][elitetoggle title=”Tuesday 12.19″]

FIT

Warm Up for Fit&Comp – Clean and Jerk Warm Up/Skill Work, keep it light and fast.

A.
Every 2 minutes, for 18 minutes (9 sets)
Deadlift x 3, build

B.
Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees/NPBP
15 Shoulder to Overhead
20 Pull-Ups/Ring Rows

COMP

A.
Every 2 minutes, for 18 minutes (9 sets)
Clean & Jerk, build

*Sets 1, 4 & 7 = 3 reps
*Sets 2, 5 & 8 = 2 reps
*Sets 3, 6 & 9 = 1 rep

B.
Complete as many rounds and reps as possible in 6 minutes of:
10 Burpees over the bar
15 Shoulder to Overhead (115/75 lbs)
20 Pull-Ups

Score: A, heaviest weight. B, reps.

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[eliteaccordion][elitetoggle title=”Wednesday 12.20″]

FIT

A.

25 Minute Cap
Five sets of:
Back Squat x 6-8 reps
Rest 2-3 minutes between sets

B.

9 Minute Cap
Three rounds for time of:
40 Singles
30 Alternating Reverse Lunges
20 Sit Ups

COMP

A.

25 Minute Cap
Five sets of:
Back Squat x 5 reps
Rest 2-3 minutes between sets

B.

9 Minute Cap
Three rounds for time of:
40 Double-Unders
30 Alternating Front Rack Reverse Lunges with KBs/DBs
20 V-Ups

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

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[eliteaccordion][elitetoggle title=”Thursday 12.21″]

FIT

A.

25 Minute Cap
Four sets of:
Bench Press x 6-9 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds

B.
Five sets for max reps (of Bench Dips):
In 60 seconds, complete 8 No Push Up Burpees and then as many reps as possible of Unbroken Seated Dips
Rest 60 seconds between sets

COMP

A.

25 Minute Cap
Four sets of:
Bench Press x 4-6 reps
Rest 30 seconds
45-60 second Side Plank each side
Rest 60 seconds

B.
Five sets for max reps (of Dips):
In 60 seconds, complete 10 Burpees and then as many reps as possible of Unbroken Ring Dips
Rest 60 seconds between sets

Score: A, bench weight. B, total dips.

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[eliteaccordion][elitetoggle title=”Friday 12.22″]

FIT

Warm Up for Fit&Comp – Snatch Warm Up/Skill Work, keep it light and fast.

A.

20 Minute Cap
Four sets of:
6-9 Overhead Squats/Front Squats
Rest 2-3 minutes

B.
Three sets for max reps/cal of:
60 seconds of Scaled TTB/Sit Ups
60 seconds of SA Alternating Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets

COMP

A.

20 Minute Cap
Four sets of:
Snatch + 2 Overhead Squats
Rest 2-3 minutes

B.
Three sets for max reps/cal of:
60 seconds of Toes to Bar
60 seconds of SA Alternating Dumbbell Ground to Overhead
60 seconds of Row for Calories
Rest 60 seconds between sets

Score: A, heaviest weight. B, total reps.

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[eliteaccordion][elitetoggle title=”Saturday 12.23″]

Want to know what it is? Check out our Instagram page below

https://www.instagram.com/crossfitsouthbend/

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[eliteaccordion][elitetoggle title=”CLOSED CHRISTMAS EVE”]

Hey everyone, we are closed 🙂 [/elitetoggle][/eliteaccordion]