CrossFit South Bend

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[eliteaccordion][elitetoggle title=”Monday 3.26″]

FIT

A.
EMOM x 4 Sets, build or remain heavy
Minute 1: 8-10 Goblet Squats @ 31X0
Minute 2: 8-10 Ring Rows @ 31X0
Minute 3: Left Side Plank 30-60s
Minute 4: Right Side Plank 30-60s

B.
AMRAP in 12 minutes – Teams of 2
15 Cal Bike
15 Wall Balls/Goblet Squats
10 Scaled Toes to Bar/Sit Ups

COMP

A.
EMOM x 4 Sets
Minute 1: 2 Squat Cleans, Build
Minute 2: 1-4 Muscle Ups or 4-8 Chest to Bar
Minute 3:  Left Side Plank Clamshells 30-60s
Minute 4: Right Side Plank Clamshells 30-60s

B.
AMRAP in 12 minutes – Teams of 2
15 Cal Row
20 Wall Balls #20/14 – 10’/9′
10 Toes to Bar

Score: A, squat weight. B, total repetitions.

Notes:

B. Format is the following – Person 1 Bikes, Person 2 Bikes, Person 1 Performs Wall Balls, Person 2 Performs Wall Balls…

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[eliteaccordion][elitetoggle title=”Tuesday 3.27″]

FIT

A.

EMOM x 4 Sets
Minute 1: Max Unbroken Push Ups/Incline Push Ups @ 20X0
Minute 2: 60s Banded Good Mornings @ 2210
Minute 3: 30-50 Singles

B.

Amrap in 8 Minutes
30 Russian Kettlebell Swings
15 Burpees/NPBP

COMP

A.

EMOM x 4 Sets
Minute 1: Max Unbroken Ring Dips @ 2010
Minute 2: 5 UB Hang Power Snatches, build
Minute 3: 30-50 Double Unders
B.

Amrap in 8 Minutes
20 Alternating KB Snatches
10 Burpees Over your kettlebell

Score: A, Total Push Ups/Ring Dips. B, total reps.

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[eliteaccordion][elitetoggle title=”Wednesday 3.28″]

FIT & COMP

A.
5 Sets – 1 Minute at each station, 20s transition between stations

Ball Slams
SA Farmers Walk 30ft increments (switch every 30ft)
Run 30ft increments
SA Overhead Walk  30ft increments (switch every 30ft)
Box Jumps with Step Down

Score: Don’t score it, choose a weight that feels smooth

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[eliteaccordion][elitetoggle title=”Thursday 3.29″]

FIT

A.
4 Sets – NFT – 15 minute cap
8 Heavy Front Rack Sandbag Squats, build
60s or Max Plank on Rings

B.

4 Sets – NFT – 20 minute cap

12 Bench Press
12 Strict Pull Ups/Ring Rows

COMP

A.
4 Sets – NFT – 15 minute cap
8 Heavy Front Rack Sandbag Squats,build
60s or MAX Plank on elbows – whichever comes first

B.

4 Sets – NFT – 20 minute cap

Max Bodyweight Bench Press
Max Strict Pull Ups

Score: A, weights used. B, weight/total reps.

Notes: For sandbags, you can use the heavier rogue ones as well in a barrel grip

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[eliteaccordion][elitetoggle title=”Friday 3.30″]

FIT & COMP

A.

For time @ moderate pace – 11 minute cap

50/40 Cal Bike
40 Thrusters @ 45/35
30 Burpees over your bar

B.

Teams of 5

Person 1: 20s Bike @AFAP
rest 20s
Person 2: 20s Bike AFAP
rest 20s
Person 3: 20s Bike AFAP
rest 20s
Person 4: 20s Bike AFAP
rest 20s
Person 5: 20s Bike AFAP
rest 20s
x3 Sets

Notes:

For B –
this is effectively

20s Bike AFAP
rest 3:20, if you do not have 5 people, note that you should have ghost people so that you rest 3:20. If the 3:20 rest is too much, you aren’t working hard enough.

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[eliteaccordion][elitetoggle title=”Saturday 3.31″]Surprise Easter Wod! [/elitetoggle][/eliteaccordion]
[eliteaccordion][elitetoggle title=”CLOSED EASTER SUNDAY!”]Closed, have a great Easter![/elitetoggle][/eliteaccordion]