2015 06 15
Amateur
Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)
Collegiate
Squat 1, 1, 1, 1, 1 Press 5×5
Conditioning
Complete 5 rounds for time: 185/125 lbs Any Way Overhead – 5 Reps Strict Pull Ups – 7 Reps Seated Med Ball Toss – 9 Reps
2015 06 15
A.
15 minutes to work to a heavy power clean single
B.
For time
10,9,8,7,6,5,4,3,2,1 of
Power cleans at 60% of 1rm
Bar facing burpees
2015 06 13
A. Power snatch - 2RM
B. OHS - 3 reps @ 70% every 1:30 x 8 rounds (adjust weight as needed to accomplish 3 reps in a row)
C. Accumulate 50 evil wheels and 4:00 in a plank (on your elbows). Break it up as needed.
2015 06 13
Mobility Class Begins Tomorrow!
CrossFit South Bend’s very first official mobility class will be happening tomorrow Saturday June 13th at 10am. Wanna be a part of it? Here’s what you need to know.
- What time is the mobility class?
- There are two times. Saturdays at 10:00am-11:00am and Wednesdays from 6:45-7:45pm.
- Can I come to the first class tomorrow (Saturday June 13th from 10:00am-11:00am?
- Yes! BUT we are capping these classes at 20 people per class, AND priority will be given to people who signed up in advance for the class.
- Do I come to one class a week or both classes per week?
- If you decide to sign up for a Mobility class membership you only come to one class per week: the Saturday class or the Wednesday class.
- Do the Saturday and Wednesday classes cover the same material each week?
- Yes, that’s why you’d only to come to one class each week.
- We’ll cover the same material in the Wednesday class that we covered in the previous Saturday class.
- How much does it cost?
- The first class you come to is completely free
- From there it’s $33 a month on top of whatever CrossFit membership you have
- SPECIAL: if you sign up for mobility class membership IMMEDIATELY after your first free class you get 50% off your first month
- Can I drop in on a Mobility class from time to time without having a monthly membership?
- Yes! There’s a $20 drop-in fee for a mobility class if you are not a monthly Mobility class member.
- NOTE: If you come to more than one mobility class per month it’s more cost-effective to be a mobility member than to drop-in.
- How will I know what topics will be covered in the mobility class each week?
- Every month we’ll write the topics for the mobility class on the whiteboard so that if you’d like to drop-in on one in particular class that you’re interested in you can.
- Do discounts apply to this class (e.g., student, military, family, etc.)?
- No, discounts do not apply to this class.
- What if I can’t make those class times on a regular basis but I still want to improve my mobility?
- You can sign up for a package of personal training sessions with one of our coaches that will be scheduled at a time that works for you with the link below:
- Check out our personal training here
- You can sign up for a package of personal training sessions with one of our coaches that will be scheduled at a time that works for you with the link below:
2015 06 12
Amateur
Power Clean 5×3 (add 2.5 lbs to last workout)
Collegiate
Power Clean 3 RM
Conditioning
Complete 3 rounds: Single Arm DB Hang Power Clean – 5 Reps Chin Up – 10 Reps Single Arm DB Hang Power Clean – 5 Reps 40/30 lb Ball Slam – 15 Reps Single Arm DB Hang Power Clean – 5 Reps Burpee Box Jump – 10 Reps Rest 90 seconds
2015 06 11
2015 06 11
Hey everyone.
Break out your Leggings for a 9am Leggings Wod. You'll find out what it is when it gets closer.
Lets see the most beautiful display of spandex ever. I want it to look like a superhero convention.
2015 06 11
SPRINTS
Complete 10 rounds: Lateral Hurdle Hops – 4 Reps 20 yd Sprint Rest 90 seconds *For lateral hurdle hops to sprint, set up four 16″-20″ hurdles, cones or boxes. Hop laterally over the hurdle landing on the other side, immediately hopping laterally over the 2nd, 3rd, and 4th hurdle. Once you clear the 4th hurdle, transition immediately to a 20 yard sprint.
Amateur
Squat 3×5 (add 5 lbs to last workout) Bench Press (add 2.5 lbs to last workout)
Collegiate
Complete the following every minute for 20 minutes: Front Squat – 2 Reps Bench Press – 2 Reps *For Front Squat use 70% of Back Squat 1 RM. For Bench Press use 85% of Bench Press 1 RM. *Alternate exercises at the top of each minute. Minute 1 – Front Squat, Minute 2 – Bench Press, etc. You will complete 10 Rounds of each exercise.
2015 06 10
A. 3-position clean (floor, above knee, hips) + clean - 20min to work to heavy but perfect set of complex
B. Back squat - 5x5@70% of 3RM from 2 weeks ago. **before each set perform a :30 wall sit, your rest is the time it takes you to walk to your barbell**
C. 3 rounds of: 30sec dead bug hold (we will do these together), 30 plank elbow touches (15R/15L), and 20 bridge-ups (extra credit: put feet on a med ball/some kind of wobbly object)
2015 06 10