CrossFit South Bend

2014 Pancake Wod

A.

10 Minutes mess around session

1. Ninja Get Up into a Squat Position

2. Ninja Get Up into a Squat + Lunge

3. Ninja Get Up into a Squat + Lunge + Step Up

4. Ninja Get Up into a Lunge

B.

20 Minutes to perform

5 Sets Lower Body Primal Complex

4 Dumbbell Squats + 4 Walking Lunges + 4 Box Step Ups + 4 Reverse Lunges + 4 Squats

Notes: The squats will be held in a front rack position, the rest will be done with the dumbbells at their sides in a suit case position. You will have 5 sets to work to your heaviest weight. No wedding steps on the lunges. No dive off the back foot on the step ups, and you will finish with one leg extended and the other in a high knee position. The box height will be set up so they are at parallel. Step Ups will more than likely be the limiting factor for most of you.

C.

2 attempts at a Max Effort 500m Row

Rest as needed in between the efforts

Click here to get on the roster for our March Fundamentals.

Current members, why don’t you sucker your friends into two free weeks of our Fundamentals too? I mean…its free? why not? Send them the link to sign up here . Then laugh at their newfound soreness over the first two weeks.

A.

3×10 Squat, are done from racks

3×12 Deficit Push Ups, ideally using parallets

3×12 Ring Rows

3×10 Single Arm Kettbell RDL

3×10 Thruster, pulled from ground

3×12 Toes To Bar

3×10 Straight Bar Curls

3×12 Banded Tricep Extensions

Notes: We are ditching the 80 seconds per round interval and going with the 60 seconds rest in between sets. You are also going to add 2.5-10lbs on your barbell movements

A.

Deadlift 1rm

Notes: if you are recently off of the Fundamentals program, you will find a 5rm

B.

Teams of 4

3 rounds

5 right, 5 left single arm dumbbell power cleans
15 burpees
30 double unders

Our in house competition from a few years ago!

A.

20 Minutes to find Press 1.1.1

Notes:Try to start your first single at your final weight from 3s from 2.05.15 (if you have the number.) Also, if you are within 2 months off of Fundamentals, you will perform a 5.5.5

B.

10 minute amrap

15 calorie row
15 burpees over the rower
15 hang power cleans 135/95
15 kettle bell swings 55/35 *american

“Cindy”

20 minute amrap

5 Pull Ups

10 Push Ups

15 Air Squats

Notes: Since it’s Valentines Day, you may choose to do it with a partner that corresponds with your sexual orientation 🙂

Keega and Ryan at the Sweethearts competition over the last weekend! Nice job getting the Bronze metal you two 🙂

A.

5 Rounds

Every 2:30 Perform

1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat

Notes: Work to your heaviest set of the complex, you have 5 sets to get there. Stay connected to the bar.

B.

5 Rounds Not For Time

8-12 Barbell Bent Over Rows from RDL Position

6 Strict Toes To Bar

3 Wall Walks