CrossFit South Bend

A.

15 minutes to find Squat 3rm

B.

4 rounds

400m run

10 push press 135/95

10 pull ups

13 minute cap

[vc_row][vc_column width=”1/1″][text_output]A.

15-20 minutes of Handstand Push Up Skill Work

B.

Max Lo-Rep Range Handstand Push Up 3 x 4-7

C.

For Time:

30 Box Jumps 24/20

30 Plate GTO 45/35

30 Cal Row

30 Russian Twists 45/35

6 minute cap[/text_output][accordion][accordion_item title=”Low Rep Range Progression”]Key Points for progressing for low rep range hspu:

**TRANSITIONING: You may not transition until you have achieved three sets of 7 or more perfect repetitions at the current level.

**STAYING AND MOVING BACK: Once you have transitioned, If you cannot achieve a minimum of  three sets of 4 repetitions at the next progression, as long as you are continuing to hit 1 or 2 repetitions at the harder progression, continue with it.

**STANDARDS: the movement standard for repetitions will be:

“vertical forearm” constitutes around a 90 degree angle as seen in the push up picture – You may be around a 80 or 70 depending on how you are built.

**You must maintain a hollow body position throughout the movement.

**You must finish with your head pushed through at the top for hspu work as seen in the wall facing hspu picture.

**You must touch the crown of your head into the triangle tripod position as seen in the 40″ picture[/accordion_item][accordion_item title=”High Rep Range Progression”]Key Points for progressing for high rep range hspu:

**TRANSITIONING: You may not transition until you have achieved three sets of 12 or more perfect repetitions at the current level.

**STAYING AND MOVING BACK: Once you have transitioned, If you cannot achieve a minimum of  three sets of 8 repetitions at the next progression, move back and continue past 12 to 15-20 repetitions. Then progress.

**STANDARDS: the movement standard for repetitions will be:

“vertical forearm” constitutes around a 90 degree angle as seen in the push up picture – You may be around a 80 or 70 depending on how you are built.

**You must maintain a hollow body position throughout the movement.

**You must finish with your head pushed through at the top for hspu work as seen in the wall facing hspu picture.

**You must touch the crown of your head into the triangle tripod position as seen in the 40″ picture[/accordion_item][/accordion][/vc_column][/vc_row]

WEAR SOCKS FOR ROPE CLIMBS TODAY! or long pants…or a pillow…or leather chaps. Something.

New Gear, Team RWB, Goals Stuff! Click here for CFSB News and Events!

A.

15-20 minutes of Rope Climbing Skill Work

B.

4 Rounds

1 minute Rope Climbs

1 minute to perform 6 Deadlifts @ 70-80% of 5rm from 4/7/15

1 minute Burpees

1 minute Rest

Help us out guys!

Wades Army is doing a “30 Days for Wade” Campaign, and we want you to wear your Wades Army shirts when you come in here on Tuesday night at 5:30pm. We are going to get a nice group picture to support 30 Days for Wade!

Details from WadesArmy.org

Wade’s Army is excited to announce a Spring campaign, 30 Days For Wade! This campaign is focused 100% on the financial support of families in the fight against neuroblastoma. While exciting breakthroughs are being made on the neuroblastoma research front, most families begin the fight with the current standard treatment. Treatment is costly, and combining this burden with the emotional toll of a child’s fight with cancer is often too much for a family to fathom. Our mission extends well past awareness and funding research, we make a connection with a family like Ethan Martin‘s and help in anyway we can!

For this campaign a limited edition t-shirt design is now available in our new online store! Orders can be placed on this site and the shirts will be shipped to your door step! With the hopes to KAPOW this pediatric cancer, we have also expanded to offering youth size t-shirts so the entire family may represent Wade and the fight against neuroblastoma.

These shirts will only be available from April 1st-30th, so please do not hold off. During these 30 days we will be featuring families who have requested the assistance of Wade’s Army, highlighting successful fights against neuroblastoma, and catching up on the research you all have funded from the Wade’s Day 2014 campaign!

THE ABC’S OF GETTING INVOLVED WITH ’30 DAYS’!

Awareness
Please follow our social media outlets (Facebook, Twitter, and Instagram) and show us how you are showing your support for Wade’s Army and the fight against neuroblastoma! Please include a link to wadesarmy.org, show off that powerful shirt, and apply the #’s: #WadesArmy, #Neuroblastoma, #KAPOWcancer, and #jointhefight!

Buy the Limited Edition ‘KAPOW’ shirt
Every Army needs a uniform and now they are available for the whole family! Only a small amount of these shirts were printed and are only available from April 1-30th! Once the deadline hits, they will not be recreated. Check out our new online store for more information!

Connection
If you know of a family who has a child battling neuroblastoma, is need of support, and would like to put us in touch, please email: wadesarmy@powerathletehq.com

Donations
We are still accepting donations on our Fundraising Page, and all donations within the 30 Days for Wade will be directed to a family in need. We have set a personal goal of $15,000 for April 1-30th, and we want to spread that as many families as we can!

A.

Bench 5rm

Note:

This is not a pause, but we want you to beat your pause number from 4.13.2015. 

B. 

5 rounds – not for time, post weights used

Lunge 10 yards to lateral flexion (1 arm kb)

Switch arms

Lunge 10 yards back to lateral flexion ( 1 arm kb)

10-20-30 yard shuttle (10 back 20 back 30 back)

5 strict toes to bar

Hey everyone! We will still be doing the class wod at 10:00am, the food wod will be at 11:30am.

Coming in to do the food wod? post to comments! If you don’t know what it is, you’ll find out when you get here!