Blog Search

Wednesday 5-20-15

By: 0

A.  Clean DL + 3-sec deload to ground + clean -  warm-up, then 1 sets of the complex every 1:45 x 7 rounds. Increase weight as long as form allows! B.  Back squat - 30 reps - rest as needed, divide as needed. Make them fast out of the bottom. Like, really fast. 
  • 6@70% of 1RM
  • 6@75%
  • 6@80%
  • 6@85%
  • 6@90%
C.  50 evil wheels - for time

2015 05 19

Tuesday, 5.19.15

By: 0

IMG_7139

The group of boys that have trained here at some point during the last year, after a very hard fought game. At the end of the weekend the variety walked away placing 4th in the Nation.

ASWOD/CSWOD

Complete the following on the minute for 8 minutes: Deadlift – 3 Reps 30/24″ Box Jump – 3 Reps *For Deadlift, use 80% of your 5 RM. *Box Jump must be performed by landing with hips above parallel.

Conditioning

Complete 10 rounds:

40 yd Sprint *Rest 45 seconds between Sprints.

2015 05 18

JORTS DAY! Monday 5.18.15

By: 0

Its Jorts day. You'd better have a sweet pair of Jean Shorts painted on dat booty. A. 15 minutes to find Squat Heavy Single Note: No Fails today, just a heavy single. Feeling good because the power the jean shorts are giving you? go for it. But we don't want you grinding this out today. 15 minutes to find Push Press 5rm B. For Time 30 Back Squats at 55-65% of today's heavy single 1000m Row Note: You pick the weight, score is time and weight used.

2015 05 17

Monday 5-18-15

By: 0

We're changing the lifts/days up a bit. Trying to keep things interesting! A.  Push press - 2RM - focus on keeping that dip tight, fast, and exploding the bar off of your shoulders B.  Front squat - every 2:00 x 7 rounds - 2 fast-out-of-the-bottom reps at 70% of 1 RM, 10 plank hold step outs C.  10min AMRAP - 5 KB windmills each arm AHAP (10 total), 30 Russian twists (R+L=1)

2015 05 17

Jorts Day Tomorrow, don’t forget

By: 0

[vc_row][vc_column width="1/1"][text_output]Guess what its shorts season and on Monday May 18th its time to expose yourself and get them quads out its okay show them a little sun get them out there don't be shy do it Its okay, they had an article about it here oh... who is that? is that your shiny white quads? come on out here little fellas there we go much better you look good who knows what the workout is, it might be this or it might even be this [/text_output][/vc_column][/vc_row][vc_row][vc_column width="1/1"][vc_raw_html]JTNDaWZyYW1lJTIwd2lkdGglM0QlMjI1NjAlMjIlMjBoZWlnaHQlM0QlMjIzMTUlMjIlMjBzcmMlM0QlMjJodHRwcyUzQSUyRiUyRnd3dy55b3V0dWJlLmNvbSUyRmVtYmVkJTJGTUZUck1yNk5vSWslMjIlMjBmcmFtZWJvcmRlciUzRCUyMjAlMjIlMjBhbGxvd2Z1bGxzY3JlZW4lM0UlM0MlMkZpZnJhbWUlM0U=[/vc_raw_html][/vc_column][/vc_row]

2015 05 17

Blog Search

Blog

A TRAINING EXPERIENCE LIKE NO OTHER

TRY CrossFit South Bend FREE!

Simply choose your experience level and get registered for your FREE Introduction today!

CLICK HERE to get started if you are visiting from out of town

  • Free eBooks

    Learn inside tricks on how to get fit FAST!

    Download Now