CrossFit South Bend

SWOD

Deadlift 5 RM (add 10 lbs to last workout)

DWOD

Complete 3 rounds for time: 1 One Arm DB Power Snatch + 1 One DB Push Press (Right) - 7 reps 1 One Arm DB Power Snatch + 1 One DB Push Press (Left) - 7 reps 25 lbs Weighted Chin Ups - 7 reps *Complete 7 reps of a single arm DB power snatch to single arm push press. A single rep constitutes 1 single arm DB power snatch & single arm DB push press. Complete 7 reps for the right and left, then complete 7 weighted chin ups. Repeat 2 more times.

SWOD

Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)

DWOD

Complete 10 rounds: 4 Lateral Hurdle Hops 20 yard sprint *90 seconds between efforts. *For lateral hurdle hops to sprint...set up four 16"-20" hurdles, cones or boxes. Jump laterally over the hurdle landing on the other side, immediately laterally jumping over the 2nd hurdle, then the 3rd and the 4th. Once you clear the 4th hurdle, transition immediately in a 20 yard sprint. *Alternate starting sides each rep. You should have 5 reps starting from the left, and 5 reps starting from the right.

Monday

Tuesday

Thursday

Friday

Don't forget to join our Wade's Army Team to help fight neuroblastoma, and aid in research. Keith, Mike, Robb, Vishnu, Johnny get on it :) It would be awesome for everyone to be rocking their Wade's Army shirt on November 12th when we do this workout. To make sure you have it by then you need to have made your minimum donation of $30 by October 20th. As of now we have met our initial goal of $1,000, so I have bumped it up to $1500. You guys can help push us closer to the new goal!

SWOD

Power Clean 5x3 (add 2.5 lbs to last workout) Back Extensions 3x10

DWOD

The "OG" Volkswagen 21, 15, 9 reps of: Bench Press @ body weight Pull Ups

Volkswagen 5.23.13 Results 

On Monday Brandon and I went to Penn High School to participate in a health fair, which is the high school we went to. It was nice to see that they have gotten new platforms and added 2 more. Hopefully they are putting them to good use.

DWOD

Squat 3x5 (add 5 lbs to last workout)

SWOD

On the minute Sprint 100 yards on the minute for 12 minutes.

Welcome to class to Barry!!!

SWOD

Deadlift 5 RM (add 10 lbs to last workout) Pendlay Row 3x8

DWOD

Complete 3 rounds for time: Walking Lunge w/ 1.5 pood in each hand - 20 yards Strict Pull Ups - 15 reps

SWOD

Squat 3x5 (add 5 lbs to last workout) Press 3x5 (add 2.5 lbs to last workout)

DWOD

Complete 10 rounds: 3 Box Overs w/ 20" box 15 yard sprint *Rest is the walk back to the boxes *For box overs...set up three 20” boxes 3-4 feet apart. Jump over the first box landing on the other side between the boxes. Immediately bound over the 2nd box and then the 3rd. Once landing on the other side of the 3rd box, immediately transition into a 15 yard sprint.

Monday

Tuesday

Thursday

Friday

Join Our Army!

SWOD

Power Clean 5x3 (add 2.5 lbs to last workout)

DWOD

As many rounds as possible in 12 minutes: 40 lbs Ball Slams - 10 reps Towel Pull Ups - 5 reps

SWOD

Bench 3x5 (add 2.5 lbs to last workout)

DWOD

Complete 5 rounds: Squats (use same weight from Monday's squat workout) - 3 reps 10 yard Flying Start - 1 rep *Rest 3 minutes between efforts