CrossFit South Bend

Its about that time…

Want  to know when our next Bring a Friend Day is?!

[custom_headline type=”left” level=”h1″ looks_like=”h1″]Sunday March 22nd[/custom_headline]

Thats when.

What time?

[custom_headline type=”left” level=”h1″ looks_like=”h1″]10:00am[/custom_headline]

I want you to get on your phone within the next 10 minutes

Make a group text

and hit up two other people that you want to come in with you

Its gonna be a team wod

Reading this and don’t have any friends here?

No worries

You come in too

You see those buttons below?

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all over the interwebz

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A.

Thruster 1-1-1-1-1

B. 

For time

30 calorie row

30 thrusters @40% of today’s heaviest thruster 

30 american kettlebell swings 55/35

30 burpee box jumps 24/20

7:30 minute cap

7 Minute Ladder

3 Power Cleans 155/105

3 Ring Push Ups

6 Power Cleans 155/105

6 Ring Push Ups

9 Power Cleans 155/105

9 Ring Push Ups

12,12…15,15…18,18…Continue Up the ladder as long as you are able in the time allotted

[vc_row][vc_column width=”1/1″][text_output]I will announce workout tips and warm up at the beginning of class!

WORKOUT 15.3

Rx’d

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots
100 double-unders

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Scaled

(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet[/text_output][/vc_column][/vc_row][vc_row][vc_column width=”1/1″][accordion][accordion_item title=”Rx’d Notes”]Rx’d Standards

Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet

Notes
This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.

Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time

Tiebreak

In this workout, we are using a special tiebreak method. At the end of each set of double-unders, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed your last set of double-unders.

For example, a male athlete finishes 2 complete rounds, plus an additional 2 muscle-ups for a total of 316 reps. This is his score. During his second round, he finished his 100th double-under at 13:20. In this case he will enter 13:20 as his time in the tiebreak field. This athlete would be ranked above someone who got 316 reps and a tiebreak time of 13:45, but below someone with 316 reps and a tiebreak time of 13:00.

[/accordion_item][accordion_item title=”Scaled/Masters/Teens”]Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Men use 14-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Teens
(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 14 minutes of:
100 double-unders
50 wall-ball shots
7 muscle-ups

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots
200 single-unders

Boys use 14-lb. ball to 9 feet, Girls use 10-lb. ball to 9 feet[/accordion_item][/accordion][/vc_column][/vc_row]

Again, if you are doing 15.3 Tomorrow, don’t be a dummy. This is some light work through these movements. Figure out your pacing on the doubles and singles. Get your hips open for the Wall Ball and get some rhythm going with them, Make sure you are hitting your target.

A.

Warm Up For Friday

*Coaches Choice Hip Opener 2:30 each leg ( 5 min total )

*Coaches Choice Calf Stretch 2:30 each leg (5 min total )

B.

More Warm up!

Choose whichever your scaling for 15.3 is and…

Accumulate 5 minutes skipping rope working on single efficiency if you are in the scaled division

or

Accumulate 5 minutes with sets of 10-30 unbroken doubles, with about 30 seconds rest between if you are in the RX’d division

Rest 2 minutes then perform

3 Rounds

1 Wall Ball

2 Unbroken Wall Balls

3 Unbroken Wall Balls

4 Unbroken Wall Balls

5 Unbroken Wall Balls

Note: This is not a race, it is not for time. Move through at your own pace, stop short  on the ladder if you feel the wall balls will make you sore the next day.

B.

For Time

5 Rounds

10 Kettlebell Swings 55/35 Russian

10 Burpees

5 minute cap -Score is total repetitions

A.

5 Rounds

45 sec Muscle Up Transitions 

45 sec Rest

45 sec 180 Degree Box Walks

45 sec Rest

45 sec Hard Effort Row

45 sec Rest

45 sec Box Jump Overs 24/20

45 sec Rest

Notes:

This is meant to be some skill practice,

Who liked it when I posted a picture of the results to the blog each night? Want it back? post “Bring it back” to comments! If we have 20 people that want it, I’m bringing it back!

A.

9 Rounds

Teams of 3

15 Halfway Down and Back Runs

20 Shoulder to overhead 95/65

Notes:

Each team member will be responsible for 3 rounds, alternating in a conga line format. The next person may not start their round until the person before them has finished. I’m bringing back hyperlinking movements as well so that you can get a leg up on the workout before coming in to strategize.

The goal here is to select a weight for the workout that you feel you could confidently get all 20 shoulder to overheads without stopping on the first round if you needed to, you do not have to straight set them, but I would prefer you felt as though you could if you had to.

Hey everyone, still need to get 15.2 in today or redoing the wod? We have a validation at 12-1 and 3-4!

A.

Every 2:30 x 5 perform

3 Front Squats + 1 Push Jerk

*** work up to your heaviest set of the complex, must be a push jerk