CrossFit South Bend

A.

“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

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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!  

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  and don't forget, our Summer Strength and Conditioning Program starts next week!

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

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

A. 20 Minute Amrap Partner 1 performs 10 Sledgehammer Strikes (5R/5L) Partner 2 performs 10 Sledgehammer Strikes (5R/5L) Partner 1 performs 20 Yard Bear Crawl Partner 2 performs 20 Yard Bear Crawl Partner 1 performs 30 Yard Sandbag shuttle (30 Yards out and back) Partner 2 performs 30 Yard Sandbag shuttle (30 Yards out and back)