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Buddy Week Workouts 8.28 – 9.3

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[cs_content][cs_section parallax=”false” separator_top_type=”none” separator_top_height=”50px” separator_top_angle_point=”50″ separator_bottom_type=”none” separator_bottom_height=”50px” separator_bottom_angle_point=”50″ style=”margin: 0px;padding: 45px 0px;”][cs_row inner_container=”true” marginless_columns=”false” style=”margin: 0px auto;padding: 0px;”][cs_column fade=”false” fade_animation=”in” fade_animation_offset=”45px” fade_duration=”750″ type=”1/1″ style=”padding: 0px;”][x_accordion][x_accordion_item title=”Whats going on at CFSB” open=”false”]Fall CrossFit Class Schedule

Meals by Maura @ CFSB

Inbody Body Fat Analysis now available at CFSB

September Fundamentals

Buddy Week @ CrossFit South Bend!

Are your genes your destiny?

CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page

***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**[/x_accordion_item][x_accordion_item title=”Monday 8.28″ open=”false”]FIT

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

10 Ring Rows
10 Goblet Squats

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

200m Jog
6 Burpee Box Step Overs

COMP

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

10 Pull Ups
10 Goblet Squats 70/55

Rest exactly five minutes, and then . . .

In teams of two, with only one partner working at a time, complete as many rounds and reps as possible in 10 minutes of:

200m Jog
6 Burpee Box Jump Overs 24/20

Scoring: score rounds + reps separately between the two wods!

Notes: You can share the work however you’d like! have at it. We are kicking the week off with a simple workout, no strength portion.[/x_accordion_item][x_accordion_item title=”Tuesday 8.29″ open=”false”]FITNESS

20 Minutes to find..
Bench Press 12rm
+
3 Rounds
60s Max  Russian Kettlebell swings
rest 30s
60s Max Row for Calories
rest 30s
60s Max Sit Ups
rest 30s

COMP

20 Minutes to find..
Bench Press 12rm
+
3 Rounds
60s Max American Kettlebell swings 70/55
rest 30s
60s Max Bike for cals
rest 30s
60s Max Toes to Bar
rest 30s

Scoring: Score weight for bench, Score total reps for wod![/x_accordion_item][x_accordion_item title=”Wednesday 8.30″ open=”false”]FITNESS

20 Minutes to find
12rm Back Squat

+

Teams of 3 – 15 Minute Cap, 1 person working at a time

250 Ball Squats
200 Ball Slams
150 Box Jump/Step Overs

COMP

20 Minutes to find
12rm Back Squat
+
Teams of 3 – 15 Minute Cap, 1 person working at a time
250 Ball Squats
200 Ball Slams 30/40
150 Box Jumps (with dumbells)

Scoring: Score weight for BS, score time for wod or reps in that time![/x_accordion_item][x_accordion_item title=”Thursday 8.31″ open=”false”]FITNESS

20 Minutes to find
12rm RDL

+

8 Rounds
30s Incline or Regular Push Ups
30s rest
30s Russian Twists
30s rest
30s Jump Rope Singles
30s rest

COMP

20 Minutes to find
12rm RDL

+

8 Rounds
30s Handstand Push Ups
30s rest
30s Russian Twists with kettlebell
30s Rest
30s Double Unders
30s Rest

Scoring: Score Weight on RDL, score reps on the wod[/x_accordion_item][x_accordion_item title=”Friday 9.1″ open=”false”]FIT AND COMP

25 Minute Amrap – NFT – Don’t Score

50 Yard Prowler Push, heavy
50 Yard Farmers Walk, heavy
15 Sledgehammer Swings each arm
50 Yard Keg Carry, heavy

Score, nothing, go heavy and grind it out[/x_accordion_item][x_accordion_item title=”Saturday 9.2″ open=”false”]FIT

Man Overboard – 15 Minute Amrap, Teams of 5

Pace Setter – Run 400m
Max Single Arm KB Push Press
Max Row for Cals
Max No Push Up Burpees
Rest

COMP

Man Overboard – 15 Minute Amrap, Teams of 5

Pace Setter – Run 400m
Max Single Arm KB Push Press
Max Bike for Cals
Max No Push Up Burpees
Rest

[/x_accordion_item][x_accordion_item title=”Sunday 9.3″ open=”false”]FITNESS AND COMP

30 Minute Cap
Seven rounds for time of:

7 Pull-Ups
7 Box Jumps
7 Dumbbell Ground to Overhead

You will complete this workout in teams of two or three, with only one partner working at a time. One partner will blast through a full round before the next begins. Repeat until all teammates have completed seven rounds.

Scoring: Either time or the amount of reps in the time![/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

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