[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”Things coming soon at CrossFit South Bend” parent_id=”” id=”” class=”” style=””]Things coming soon at CrossFit South Bend
More details coming soon – this Friday Night Lights we will be having a potluck! all are welcome to watch the last of the open wods here at CFSB! come, eat, drink, hang out afterwards. More details to come.
16.6 details announced this week….stay tuned…
Should I be taking a supplement part 1
Limited Spots Available! Aileen Wu, CrossFit HQ Weightlifting Staff – Snatch Clinic
Optimal Health Chiropractic Coming to CFSB!
St Patricks Day Amy’s Treat Corner
April Fundamentals begins soon
Mobility Class Schedule and topics[/accordion_item][accordion_item title=”Monday 3.28.16″ parent_id=”” id=”” class=”” style=””]Monday 3.28.16
A.
5 Rounds – Not For Time
2 Power Snatches AHAP
Max Unbroken Strict Pull Ups
rest 60 seconds between rounds
B.
8 minutes to perform
750m Row Buy In
as many rounds in the time remaining of…
15 Ball Slams 40/30
15 Box Jumps 24/20
Notes:
Climb or stay the same on the not for time work, and substitution is acceptable for the pull ups
[/accordion_item][accordion_item title=”Tuesday 3.29.16″ parent_id=”” id=”” class=”” style=””]Tuesday 3.29.16
A.
15 minutes to find Tempo Squat Heavy 2
Tempo – 3 down, 3 seconds at the bottom, fast as possible up, 1 second at the top.
B.
3 Rounds
Close Grip Bench x 10
25 Burpees
50 Double Unders
rest 3 minutes between rounds
Notes:
Keep the tempo honest on the squats
the workout has 3 minutes of rest between efforts, it should give you plenty of time to conga line into the bench and switch any plates out that you might need to for your turn just be mindful and watch the clock.
The weight for the workout? you decide, I want something that is doable across all rounds for 10 straight for you.
depending on your own anatomical positioning, close grip is arms straight out in front of you
[/accordion_item][accordion_item title=”Wednesday 3.30.16″ parent_id=”” id=”” class=”” style=””]Wednesday 3.30.16
A.
Teams of 2, one person working at a time
20 minute amrap
50 Ten Yard Shuttles
40 Kettlebell Swings 70/55
30 Push Presses 115/75
Notes:
10 Yard shuttles back and forth across the mats, kettle bell on one side, barbell on the other.[/accordion_item][accordion_item title=”Thursday 3.31.16″ parent_id=”” id=”” class=”” style=””]Thursday 3.31.16
A.
15 minutes to work to a Hang Power Clean x 2
***If flexibility allows, perform a hang clean
B.
10 minute ladder
3 Hang Power Cleans @ 65% of today’s 2rm
3 Chest to Bar Pull Ups
6 Hang Power Cleans @ 65% of today’s 2rm
6 Chest to Bar Pull Ups
9 Hang Power Cleans @ 65% of today’s 2rm
9 Chest to Bar Pull Ups
moving up by 3’s each round until the time cap is up.
Notes:
Even if you hang clean in the strength, still perform a hang power clean in the wod
[/accordion_item][accordion_item title=”Friday 4.1.16″ parent_id=”” id=”” class=”” style=””]Friday 4.1.16
A.
15 minutes to establish a heavy Push Press x 2
B.
15-12-9-6-3 of
Wall Balls 30/20
Burpee Box Jumps 24/20
[/accordion_item][accordion_item title=”Saturday 4.2.16″ parent_id=”” id=”” class=”” style=””]Saturday 4.2.16
A.
Teams of 2, with only one partner working at a time, alternate rounds to complete
10 minute amrap
200m Run
15 Toes to bar
rest 5 minutes then perform
10 minute amrap
10 Power Snatches 75/55
10 Overhead Lunges 75/55
[/accordion_item][accordion_item title=”Sunday 4.3.16″ parent_id=”” id=”” class=”” style=””]Sunday 4.3.16
A.
4 Rounds
30 Seconds Muscle Ups
rest 30 seconds
30 seconds Handstand Push Ups
rest 30 seconds
30 seconds Deadlifts 250/165
rest 30 seconds[/accordion_item][/accordion][/vc_column][/vc_row]
