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Monday 10-13-14

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A) hang power snatch + hang snatch - 3x2@75%, 3x2@80% of 1RM B) front squat - 3x5@70% of 1RM from last week C) 2:00 max single leg KB DL 75/55 (alternating every 5 reps) 2:00 max butterfly sit-ups w/ med ball 2:00 max KB Russian swings 75/55 2:00 max knees-to-elbows (:15 transition between movements)

2014 10 13

Monday 10.13.14

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This is your last day to donate and claim your shirt for Wades Army! Click here to donate. Once you donate $30 or more, you will get an email, this is important (check your junk mail), there is a link in that email that states "claim your shirt" you must CLICK THAT LINK, enter your information, and then put the verification code up. A. Bench 1rm B. For Time 600m Run (200 mark and back, 100 mark and back) 20 burpees over bar 20 hang power cleans 155/105 20 front rack reverse lunges 155/105 10 minute cap

2014 10 12

Saturday 10.11.14

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A. 3 minutes max reps Thrusters 95/65 2 minutes max reps Kettlebell Swings 55/35 *American style 1 minute max reps Thrusters 95/65 3 minutes max reps Toes to Bar 2 minutes max reps Kettlebell Swings 55/35 *American style 1 minutes max reps Toes to Bar Notes: Score Thrusters, Kettlebell Swings, and Toes to bar separately.

2014 10 10

Friday 10.10.14

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Help us meet our goal! Click here to donate to Wades Army CFSB Page!  Get in on this guys! make your own page, join our team! (search for Crossfit South Bend) Lets do this! A. Power Clean 3.3.3.3.3 B. For Time 40 Chest to Bar Pull Ups 40 Wall Balls 30/20 The clock will be set for an every minute on minute counting up, every minute on the minute when the bell goes off, you must stop and perform 5 burpees. Beginning at the very first minute. 10 minute cap Notes: Score is either time, or total reps performed.  

2014 10 09

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