2014 06 07
2014 06 07
“21 Guns”
A 21 Gun Salute is the Nation’s highest display of honor, appropriately reserved for our Fallen troops. Our WOD intends to replicate this honor, on behalf of the functional fitness community, to honor our Nation’s Warriors, past, present, and future.
This WOD includes 21 repetitions signifying a 21-gun salute. The 5 exercises are one for each Branch of the Military.
Please join us in hosting or participating in WOD with Warriors as we’re doing it bigger, better, and more effectively this year.
The WOD – “21 Guns”
21 minute AMRAP (As many rounds as possible)
*400 meter run
21 pushups
21 box jumps (24”/20”)
15 burpees
9 pull-ups
2014 06 06
2014 06 06
Congrats to some of our Penn Rugby Players. Blake was selected 2nd Team JV All State, Zack and Jack were selected 1st Team JV All State. Your hard worked paid its dividends, and excited to see what all of you will do in the years to come!
Power Clean 5×3 (add 2.5 lb to last workout)
Power Clean 3 RM
Complete 10 rounds for time: 185/125 lbs Ground to Overhead – 3 reps Evil Wheels - 10 reps
2014 06 05
Achieve the dreamiest dreams you ever dreamed with dreamy coaching at @crossfitsouthbend - "Mike Landes"
*Program Notes: This is a transition week. We will back off some of the heavy stuff and work in some sessions that are less typical for our program. Stick with the program, understand that transition weeks are designed to give you the the recovery to excel in the next cycle, and resist the urge to add in extra work. I shouldn’t have to impress upon you the importance of an occasional deload week. Google It. The next cycle begins on Monday, June 9. Then we will get back to building up your foundational strength and aerobic base, and be ready to set some new PRs in the next 9 week block.
A.
7 sets, work to heaviest set of:
1 Power Clean from Mid-thigh + 1 Power Clean from Below the Knees + 1 Power Clean from the Floor + 1 Power Jerk
Click here to view video of the complex
B.
10 Rounds
90ft Plate Push
3 Tire Flips
8 Toes through Rings
rest 60 sec
2014 06 05
Squat 3×5 (add 5 lbs to last workout)
Squat 3 @ 75%, 3 @ 80%, 2 @ 85%, 3×1 @ 90%
12, 9, 6 reps of: Bench Press @ body weight Bent Over Rows @ 205 lbs
Rest 10 minutes then…
On the minute Sprint 100 yards on the minute for 8 minutes.
2014 06 05
2014 06 05
A. 3 Rounds
5 Jerks @ 60% heaviest jerk from 5.22.14
10 Plyo Push Ups
5 Jerks @ 65% heaviest jerk from 5.22.14
10 Ring Rows
5 Jerks @ 70% heaviest jerk from 5.22.14
30 sec handstand hold or Handstand walk 10yds
Rest 3 minutes between rounds
B.
3 Rounds
200m Run
10 Medball Cleans 40/30lbs
2014 06 04
Summer Strength and Conditioning Program
2014 06 04
