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Monday 6.9.14 Test Day

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A. Jerk 1rm B. For Time Russian Swings 70/55 20 Yard out and Back Sprint C. Optional Cool Down As soon as wod is over, walk 200m Test overhead postion Lacrosse Ball Mash Shoulder for 8 minutes each side Retest Position Notes: Come in with a game plan on how you would like to warm up for your jerk today and go after it.

Monday, 06.09.14

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I love this picture!


Squat 3×5 (add 5 lbs to last workout) Press 3×5 (add 2.5 lbs to last workout)


1. Squat 5 RM (rest 3-5 minutes) During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″ 2. Squat 5 RM (rest 3-5 minutes) During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″ 3. Squat 5 RM (rest 3-5 minutes) During 3-5 min rest period, perform 10 single leg box jumps (5 RT/ 5 LT) 16-20″ *you can add weight, take off or stay the same for the 5 RM’s Close Grip Bench 5 RM


"7 Minutes Left, Down by 6" Complete 2 rounds: 1 minute 55/35 lbs DB Push Press – Max reps Rest 1 minute 1 minute 50/35 lbs Weighted Pull Ups – Max reps Rest 1 minute 1 minute Row – Max calories Rest 1 minute 1 minute Burpees- Max reps *Rest 1 minute between rounds.

Sunday 6.8.14

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A. Beat the Coach 1.2 Every 30 seconds for 10 minutes: 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 225/150 lbs **Your score is the weight that is on the bar when you finish. If you take off weight, you can not add weight back on. Rest 5 minutes B. 3:00 minutes max toes to bar rest 60 seconds 3:00 minutes max burpees rest 60 seconds 3:00 minute max double unders


Saturday 6-7-14

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Sorry, late post. But you all know what day it is! Take your time warming up. You will have 3 attempts at a max snatch and 3 attempts at a max clean and jerk. Try to hit a full squat on both, as that's the movement we will be basing percentages off of. Jerk can be any way you like (split or power). Go with your strongest variation.

21 Guns Saturday 6.7.13

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“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

Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity. Want to donate to team RWB? Click here!  
  and don't forget, our Summer Strength and Conditioning Program starts next week!

Friday, 06.06.14

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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

Friday 6.6.14

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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.


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


10 Rounds

90ft Plate Push

3 Tire Flips

8 Toes through Rings

rest 60 sec