CrossFit South Bend

[eliteaccordion][elitetoggle title="Whats going on this week!"] Want to get cut up for the summer? Check out our Physique Cohort Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here! Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 4.23"] FIT A. EMOM,Build 6-9 Barbell RDL 6-9 Dumbbell Press 6-8 Left Side Plank rotations @ 3 down, 3 up 6-8 Right Side plank rotations @ 3 down, 3 up x 4 sets (16 min total) B. 30s Left Arm Russian KB Swing 30s Right Arm Russian KB Swing 30s Left Arm KB Push Press 30s Right Arm KB Push Press 60s Singles/Dbl Practice x 4 sets (12 minutes total) COMP A. @ the top of a 2 minute mark x 8 sets (16 minutes) Build, Hang Power Clean + Jerk (2+2) B. 30s Hang Power Cleans @ 60% of today's complex 30s Burpees Over Bar 30s Double Unders 90s Rest x 4 sets - work consistency from set to set (12 minutes total) Scoring: Fit A. RDL Weight Comp A.HPC Weight Fit B. Total Reps CompB. Total Reps Notes: The clock will be set for an EMOM for part A, and a 30/30/30/30 for part B. If that isn't your time scheme - pay attention - figure it out and be present in the workout. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 4.24"] FIT A. 20 minutes to finish, Build, keep sets mostly heavy 3 Sets 6-9 Back Squats 9-12 Single Arm Bent Over Rows Left 9-12 Single Arm Bent Over Rows Right 30-60s Plank on elbows B. For time - 9 minute cap Row 1000/850m 50 Thrusters 30 No Push Up Burpees COMP A. 20 minutes to finish,Build 3 Sets Back Squat x 3 3+ Max Strict Pull Ups 10 Hanging L-sit Flutter Kicks (L/R=1) B. "Jackie" For time - 9 minute cap Row 1000m (m/f) 50 Thrusters @ 45# 30 Pull Ups Score: FitA: Squat Weight and Bent Row Weight CompA: Squat Weight and Pull Up Weight Fit B: Time or reps in cap Comp B: Time or reps in cap [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 4.25"] FIT A. 30 Minutes to finish Full Thacker Method Warm Up for Clean B. EMOM 10 Minutes 2-3 Hang Power Cleans Notes: B. Keep it fast and smooth, work quality of movement - don't load if it looks bad. Mods RDL > Hang Clean Pull > Hang Power Clean COMP A. 30 Minutes to finish Full Thacker Method Warm Up for Clean B. EMOM 10 Minutes Hang Clean x 2 Build to a heavy set of the complex Notes: B. Keep it fast and smooth Score: Complex Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 4.26"] FIT A. 15 minutes to finish, build 3x8 Overhead Squat B. 20 Minute Amrap 21 Air Squats 15 Sit ups 9 Ring Rows COMP A. 15 Minutes to finish, Find a 3rm Overhead Squat B. 20 Minute Amrap 5 Pull Ups 10 Push Ups 15 Air Squats Score: Fit and Comp A:Weight Fit and Comp B: Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 4.27"] FIT A. 2:00 to finish at each station (24 minutes total) Build Close Grip Bench Press x 3-6 20 Landmine Twists 10 Single Leg Glute Bridges each leg x4 sets B. 90s to finish 8 No Push Up Burpees 12 Russian KB Swings Run in remaining time rest 90s between sets x3 Sets COMP A. 2:00 to finish at each station (24 minutes total) 3.2.1.3.2.1 Close Grip Bench Press 15 Weighted Glute Bridges x6 Sets B. 90s to finish 10 Burpees 15 Russian KB Swings Run in remaining time x3 sets Score: Fit & Comp A: Bench Weight Fit & Comp B: No score, just get after it. Notes: For Comp on the bench - I want the second 3.2.1 to be heavier than the first [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 4.28"] FIT & COMP A. Teams of 5 Bike 20s Very Hard Transition 40s x4 Sets *At minimum Teams of 4, more rest is okay, less rest is not. B. 15 Minute Amrap 10 Turkish Get Ups 100 Doubles/Singles [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 4.29"] FIT& COMP A. 1 Minute Bike 1 Minute Step Ups 1 Minute Row 1 Minute Sled Push 1 Minute Heavy KB Front Rack Walk x7 Sets [/elitetoggle][/eliteaccordion]

2018 04 22

Programming 4.16 – 4.22

By: Brandon Wilton 0

[eliteaccordion][elitetoggle title="Whats going on this week!"] Our next Kids Class registration is closing soon! Click here to fill out the form if you are interested! Want to get cut up for the summer? Check out our Physique Cohort Love us at CFSB? Want to leave us a review? It really helps! Facebook PAGE REVIEW: Click here! Facebook PLACE REVIEW: Click here! Google: Click here! Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 4.16"] FIT A. EMOM,Build 8-10 Left - Rear Foot Elevated RDL 8-10 Right - Rear Foot Elevated RDL 8-10 Left Arm Dumbbell Press 8-10 Right Arm Dumbbell Press 30-60s Left Side Plank 30-60s Right Side Plank x 4 sets (24 min total) B. For time - 8 minute cap 30.20.10 Russian KB Swings Push Ups COMP A. @ the top of a 2 minute mark 8 RDL, Start moderate, build to heavy 8 Unbroken Shoulder to Overhead, Start moderate, build to heavy 6+ Max Unbroken TTB *stop 3 reps short of fail x4 Sets (24 Minutes total) B. 8 Minute Amrap 20 KB/DB Snatches 55/35 10 Handstand Push Ups Score: FitA: Heaviest RDL Weight and DB Press Weight CompA: Heaviest RDL Weight,Shoulder to Overhead Weight, total TTB. FitB: Time or reps in cap CompB: Reps Notes: Fit A: Build on the sets, start off moderate. Fit B: Mods > Incline Push Ups, Deficit Push Ups CompA: You should have enough time to transition your weight from RDL to UB STO - this is pulled from the floor on the first one. CompB: I will allow Ring Dips (not scaled ones) or Strict/Kipping HSPU up to 2 mats under the head. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 4.17"] FIT A. 20 Minute Amrap @ Conversational pace - NFT 10 Ring Rows, moderate 30s Front Rack Bottom of Squat Hold 30-60s Dead Bug Hold B. 20 Minutes to establish Back Squat 5rn COMP A. EMOM (20 minutes) 8-10 Bent Over Row, build 3-6 Left Side Plank Clamshells 3-6 Right Side Plank Clamshells 60s rest x 5 sets B. 20 Minutes to establish Back Squat 1rm Score: FitA: No score, conversational pace CompA: No Score, conversational pace FitB: Heaviest weight CompB: Heaviest Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 4.18"] FIT A. 30 Minutes to finish Full Thacker Method Warm Up for Snatch B. Every 90s x 8 Sets (12 min) 3-4 Hang Power Snatches Notes: B. Keep it fast and smooth, work quality of movement - don't load if it looks bad. Mods Snatch RDL > Hang Pull > Hang Power Snatch COMP A. 30 Minutes to finish Full Thacker Method Warm Up for Snatch B. Every 90s x 8 Sets (12 minutes) Build to a heavy Power Snatch + Overhead Squat (1+3) Build to a heavy set of the complex Notes: B. Keep it fast and smooth Score: Complex Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 4.19"] FIT A. 4 Sets - 20 Minutes to finish 9-12 Strict Pull Ups 100' Farmers walk, heavy B. 150 Wall Balls for time - 8 minute cap COMP A. 4 Sets - 20 minutes to finish Weighted Pull Up x 3 100' Farmers Walk B. Karen 150 Wall Balls for time 20/14#, 10/9 - 8 minute cap Score: FitA: Total pull ups and lowest Farmers Walk Weight. CompA: Heaviest pull up set and lowest farmers walk weight. Fit B: Time or reps in cap CompB: Time or reps in cap Notes: For farmers walks - Start heavy and challenging - you get ONE set down, if you have to set it down more than once during your set, you must grab another weight for your next set. Because some of you MFers will game the system - If you set it down more than once on your last set (because you don't have another set coming after that)- subtract #20 from your score. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday"] FIT A. 90s to finish each station Close Grip Bench Press x 5-8, build Banded Good Mornings x 8-10 Ab Mat Sit Ups x 10-20 x4 sets B. 20 Minutes to find Deadlift 5rm COMP A. 20 Minutes to finish 4 Sets Close Grip Bench Press x2-3, build to a heavy set in the range B. 20 Minutes to find a Power Clean 1rm Score: FitA: Bench press weight CompA: Bench press weight FitB: DL Weight CompB: PC Weight [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 4.21"] FIT & COMP 20 Minute Amrap 10 Alternating Turkish Get Ups 40 Doubles or 80 Singles 20 Alternating KB Snatches 40 Doubles or 80 Singles 30 American Kettlebell Swings 40 Doubles or 80 Singles Score: Total reps in the time [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 4.22"] Gym roll up doors open at 10, if you care about the modality you choose - line up at the door and wait because it will be first come first serve. I will have 8 Biking Spots 6 Rowing Spots 5 Weighted Vest Spots The people who come in first will write their name on the board to choose what they want do to. FIT & COMP 50-60 minute Bike or 50-60 minute Row or 50-60 minute Weighted Vest Walk this allows for 19 Spots, if more people come in, you'll be carrying a sandbag on your back for 60 minutes. Score: Total Cals for Bike Total Meters for Row Total Yards for Weighted Vest Walk [/elitetoggle][/eliteaccordion]

2018 04 15

Programming Week 3.19

By: Brandon Wilton 0

[eliteaccordion][elitetoggle title="Whats going on this week!"] Free Talk! Tuesday March 20th Natural Solutions for Heart Health and High Cholesterol Signature Series Coach Shirts - LIMITED RUN! Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here! Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 3.19"] FIT A. Every 2 minutes, for 24 minutes - 3 sets, BUILD. Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011 Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111 Station 3 – Med-Ball Hamstring Curls x 10-12 reps @ 2111 Station 4 – Ab-Wheel or Sit Ups x 12-15 reps B. For time - 8 minute cap Row 15/10 Calories 10 Russian Kettlebell Swings 10 Burpees/NPBP 10 Kettlebell Swings 10 Burpees/NPBP 10 Kettlebell Swings Bike 15/10 Calories COMP A. Every 3 minutes, for 24 minutes (8 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 5 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 rep @ 85% *Sets 5-8 – 1 rep @ 90% B. For time - 8 minute cap Row 15/10 Calories 10 American Kettlebell Swings 70/55 10 Burpees 10 American Kettlebell Swings 70/55 10 Burpees 10 American Kettlebell Swings 70/55 Bike 15/10 Calories Score: FIT/A: RDL Weight, COMP/A: DL Weight. B: Time or reps in cap [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 3.20"] Free Talk Tonight! Tuesday March 20th Natural Solutions for Heart Health and High Cholesterol FIT A. Every 2 minutes, for 18 minutes - 3 sets Station 1 – Ring Rows x 10-12 reps @ 2111 Station 2 – Nose-to-Wall Handstand Hold, or Modified HS Hold x Max or 60 seconds (whichever comes first) Station 3 – Tuck Sit or Hollow Hold x Max or 60 seconds (whichever comes first) B. 12 Minute Amrap 30 Double Unders/60 Singles 10 Strict Pull-Ups COMP A. Every 2 minutes, for 18 minutes (3 sets each) of: Station 1 – Max or 8 Ring Muscle-Ups Station 2 – Max or 50 Foot Handstand Walk (use partner assist if possible) I'll allow a few kickups on this one. Station 3 – L-Sit x Max or 60 seconds B. 12 Minute Amrap 60 Double Unders 9 Toes to Bar 6 Chest-to-Bar Pull-Ups 3 Bar Muscle-Ups Score: A:nothing...just move through and practice. B: Reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 3.21"] FIT A. Every 2 minutes, for 18 minutes 3 Sets, BUILD Station 1 – Back Squat x 10 reps @ 30X1 Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111 Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112 B. For time - 10 minute cap 30 Wall Ball Shots 30 Walking Lunges with KB/DB Farmer’s Carry Position 20 Wall Ball Shots 20 Walking Lunges with KB/DB Farmer’s Carry Position 10 Wall Ball Shots 10 Walking Lunges with KB/DB Farmer’s Carry Position COMP A. Every 2 minutes, for 14 minutes (7 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Sets 5-7 – 2 reps @ 90-94% B. For time - 10 minute cap 40 Wall Ball Shots (20/14 lbs) 20 Burpee Box Jump-Overs (24″/20″) 30 Wall Ball Shots 15 Burpee Box Jump-Overs 20 Wall Ball Shots 10 Burpee Box Jump-Overs Score: A: Back squat weight. B: Time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.22"] FIT A. 20 Minutes to finish 4-5 Sets, BUILD: Dumbbell Z-Press x 8-10 reps @ 2111 Rest 60 seconds Stationary Dips/Bench Dips x Max Reps @ 1111 (add weight or assistance to allow your rep range to sit between 10-15 reps) Rest 60 seconds B. Complete as many rounds and reps as possible in 8 minutes of: 15/10 Calories of Assault Bike 30 Russian Kettlebell Swings COMP A. Every 2 minutes, for 16 minutes (8 sets): Push Press *Set 1 – 3 reps @ 70-74% of 1-RM *Set 2 – 3 reps @ 75-79% *Set 3 – 2 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 1 rep @ 90-94% *Set 6 – 1 rep @ 95% *Sets 7-8 – 1 rep @ 95+% B. Complete as many rounds and reps as possible in 12 minutes of: 40 Double-Unders 10 Strict Handstand Push-Ups (up to 3 mats allowed) 20 American Kettlebell Swings 55/35 Score: FIT/A: Z-press weights and total reps. COMP/A: PP Weight. B: total reps. If too many athletes for Fit/A - alternate Bike/Cal Rowing for the same amount of Cals. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 3.23"] FIT & COMP WARM UP A. General Prep Coaches choice: "move blood" B. Dynamic Prep Coaches choice: Lats, Hips, Shoulders C. CNS 8 Minutes to hit a heavy thruster 4-5 Sets 1-2 Thrusters D. If time allows - pacing and specific prep 2-3 Sets at increasing pace 3 Thrusters 3 Pull Ups (at your scaling) 2 Thrusters 2 Pull Ups 1 Thruster 1 Pull Up rest 2 minutes between sets FIT Complete as many reps as possible in 7 minutes of: 3 thrusters 3 jumping chin over bar pull ups 6 thrusters 6 jumping chin over bar pull ups 9 thrusters 9 jumping chin over bar pull ups 12 thrusters 12 jumping chin over bar pull ups 15 thrusters 15 jumping chin over bar pull ups 18 thrusters 18 jumping chin over bar pull ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. COMP Complete as many reps as possible in 7 minutes of: 3 thrusters 100/65 3 chest to bar/pull ups 6 thrusters 6 chest to bar/pull ups 9 thrusters 9 chest to bar/pull ups 12 thrusters 12 chest to bar/pull ups 15 thrusters 15 chest to bar/pull ups 18 thrusters 18 chest to bar/pull ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Score: Reps Notes: Use the CNS prep to get a good idea of a weight you should be using, guidelines are around 30-50% of what you hit for your single. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 3.24"] FIT 3 Minute Bike for Calories 2 Minute Burpee Box Step Over /NPBP 1 Minute Kettlebell Swings + rest 3 minutes x2 Rounds COMP 3 Minute Bike for Calories 2 Minute Burpee Box Jump Overs 24/20 1 Minute Power Cleans 135-155/85-105 + rest 3 minutes x2 Rounds Score: Total Repetitions [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 3.25"] FIT & COMP A. Warm Up Side Plank ClamShells Shoulder Taps Bear Crawls Band Resisted Dead Bugs B. 5 Rounds 5 Heavy Front Squats - HEAVY 30 Double Unders/30 Singles rest 2 minutes between rounds [/elitetoggle][/eliteaccordion]

2018 03 18

Programming Week of 3.12

By: Brandon Wilton 0

[eliteaccordion][elitetoggle title="Whats going on this week!"] Free Talk! Tuesday March 20th Natural Solutions for Heart Health and High Cholesterol BRING A FRIEND DAY! Saturday March 17th Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here! Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 3.12"] FIT A. Every 90 seconds, for 18 minutes - 3 Sets, BUILD Station 1 – Snatch-Grip Romanian Deadlift x 6-8 reps @ 4011 Station 2 – Dumbbell Z-Press x 6-8 reps @ 2111 Station 3 – Supinated-Grip Hang from Pull-Up Bar x 30-45 seconds Station 4 – L-Sit Taps x 10 each leg - or Max Plank on Elbows B. Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – Strict Pull-Ups/Ring Rows x Max Reps in 40 seconds *does not have to be unbroken Minute 2 – Alternating Dumbbell /KB Snatches x 20 reps COMP A. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Build over the course of the 10 sets to today’s heavy single. B. Every minute, on the minute, for 10 minutes (5 sets of each): Minute 1 – 5 Hang Squat Snatches Minute 2 – 6 Bar Muscle-Ups or 12 Pull-Ups Pick a weight for the squat snatches that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout. Score: A, Fit: Sn Grip RDL. Comp: Snatch. B. Fit: Total pull ups and snatch weight. Comp: Snatch Weight. Notes: Fit and Comp Warm Up: Main skill today will be covering the Snatch grip RDL, Z-press, and L-sit taps. Comp is responsible for figuring out their own timekeeping for A. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 3.13"] FIT A. Every 2 minutes, for 18 minutes, 2 sets, BUILD Station 1 – Back Squat x 12 reps @ 20X1 Station 2 – Unbroken Russian Kettlebell Swings x 30 reps Station 3 – Single-Arm Dumbbell Row x 6 reps each @ 2111 B. For time - 9 minute cap 40/30 Calories of Rowing 30/20 Calories of Assault Bike 20 Goblet Squats 40 Jumping Lunges/Reverse Alt Lunges COMP A. Back Squat - every 2 minutes *Set 1 – 5 reps @ 75-80% of 1-RM *Set 2 – 3 reps @ 80-85% *Set 3 – 1 rep @ 85-90% *Set 4 – 5 reps @ 80-85% *Set 5 – 3 reps @ 85-90% *Set 6 – 1 rep @ 90-95% B. For time - 9 minute cap 40/30 Calories of Rowing 30/20 Calories of Assault Bike 10 Front Squats (M:135-155 - F:85-105 lbs) 20 Burpee Box Jump-Overs 24″/20″ 10 Front Squats (M:135-155 - F:85-105 lbs) Score: A. Back Squat Weight. B. Time or reps in cap. Notes: Fit & Comp Warm Up: quick primer for back squat, comp will go to build up to their 75-80% first set while fit gets settled into KBS and SADBR. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 3.14"] FIT A. Every 90 seconds, for 18 minutes 3 Sets each, BUILD Station 1 – Dumbbell Bench Press *Neutral Grip x 8-10 reps @ 2111 Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Station 3 – Sit Ups x 10-20 reps @ 3011 Station 4 – Side Plank x Max or 45 seconds each side - whichever comes first B. Complete as many rounds and reps as possible in 12 minutes: 9 Single Arm Dumbbell/KB Push Presses 12 Push-Ups 15 Russian Kettlebell Swings COMP A. Take 20 minutes to build to today’s 2-RM Bench Press B. Complete as many rounds and reps as possible in 12 minutes: 12 Deadlifts (M:185-225/F:135-155 lbs) 12 Single Arm Dumbbell Push Press (50/35 lbs) *12 ea arm. 12 Ring Dips Score: A, bench weight. B,total reps. Notes: Fit & Comp Warm Up: Dumbell bench, supinated grip row are the primers in the warm up. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.15"] FIT & COMP 7 Minute Amrap Row 400/300 Meters Run 400 Meters Bike 30/20 Cals 50 Double-Unders/Singles rest 3 minutes between sets x4 sets Score: Rounds + Reps - score rounds separately. Looking for consistency in where you sit round to round here. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 3.15"] Yep. For time-9 Minute Cap (the whole thing) 21 deadlifts 21 hand-release push-ups 15 deadlifts 15 hand-release push-ups 9 deadlifts 9 hand-release push-ups *note: now you'll add 25% to whatever was just on the bar for the second set of 21.15.9 21 deadlifts 50-ft. bear crawl 15 deadlifts 50-ft. bear crawl 9 deadlifts 50-ft. bear crawl Score: time, or reps in cap Notes - be conservative on the first 21.15.9 in preparation for having 25% more on the bar If you want to do the "scaled"version for the open, its 135/95, then 185/135 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="SATURDAY BRING A FRIEND DAY 3.17"] Fit & Comp Man OverBoard - Teams of 5 - 15 minute amrap Station 1: Pace Setter: 100 Yard Single Arm Farmers Walk Station 2: Calorie Assault Bike Station 3: Ball Slam Station 4: Calorie Row Station 5: Rest Accumulate as many reps at each station as possible within the time. You can only transition once the pace setting has come in and you get tagged out. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 3.18"] Fit & Comp A. 5 Sets 20 Landmine Twists 10 Landmine Rows each arm B. 3 Sets Hard Bike 15 Calories 30s Side plank each side [/elitetoggle][/eliteaccordion]

2018 03 11

Programming Week of 3.5

By: Brandon Wilton 0

[eliteaccordion][elitetoggle title="Whats going on this week!"] No big things other than the open - but...leaving us a review is pretty cool! Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here! Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 3.5"] FIT A. Three sets of: 60s to perform: Strict Shoulder Press x 8 reps @ 2111, build Rest 60 seconds 60s to perform: Strict Ring Rows x 8 reps @ 2110 Rest 60 seconds 60s to perform: Plank Hold on hands x 60 seconds or Max attempt Rest 60 seconds B. Complete as many rounds and reps as possible in 4 minutes of: 10 Dumbbell/KB Push Press 20 Mountain Climbers (every step is a rep) Rest 4 minutes then perform C. Complete as many rounds and reps as possible in 4 minutes of: 10 Bench Dips 10 No Push Up Burpees COMP A. Every 2 minutes, for 10 minutes (4 sets): Strict Shoulder Press x 1 rep Loads per set (by %): 75, 80, 85, 90, 95 Then rest two minutes, and when the running clock reaches 12:00… Every 3 minutes, for 6 minutes (2 sets) of: Strict Shoulder Press x 1 rep @ 101-105% *Comp is responsible for their own timekeeping B. Complete as many rounds and reps as possible in 4 minutes of: 10 Push Press (115/75 lbs) 10 Chest-to-Bar Pull-Ups/Pull Ups Rest 4 minutes, and when the running clock reaches 8:00… C. Complete as many rounds and reps as possible in 4 minutes of: 10 Ring Dips 10 Burpees Score: A, heaviest press weight for both fit/comp. B, reps. C, reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 3.6"] FIT A. Every 90 seconds, for 18 minutes (4 sets): Station 1 – Medicine Ball Leg Curls x 15-20 reps @ 1010 Station 2 – Weighted Sit Ups/Sit Ups x 10 reps @ 3010 Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111, build B. 15 Minute Amrap - Teams of 2, alternating rounds 18 Kettlebell Swings 12 Alternating Reverse Lunges with Kettlebell Goblet Hold 9/6 Calories of Assault Bike COMP A. Every 2 minutes, for 16 minutes (8 sets): Deadlift x 2 reps @ 80% of 1-RM Deadlift B. 15 Minute Amrap - Teams of 2, alternating rounds 24 Russian Kettlebell Swings 70/55 12 Alternating Reverse Lunges with Kettlebell Goblet Hold 70/55 12 Box Jumps 24/20 Score: A, bent row weight/deadlift weight. B, rounds + reps. Notes: Person 1 will perform and entire round, then person 2 will perform an entire round. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 3.7"] FIT A. Every minute, on the minute, for 30 minutes (6 sets of each): Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing) Minute 2 – 15-20 Wall Balls / Goblet Squats Minute 3 – 15-25 Push-Ups Minute 4 – 15 DB Box Step-Ups or Box Step Ups Minute 5 – 30-Second Front Leaning Rest on Rings or Max Plank on Hands COMP Every minute, on the minute, for 30 minutes (6 sets of each): Minute 1 – 10/7 Calories of Assault Bike (or 200/150 Meters of Rowing) Minute 2 – 20 Wall Ball Shots (20/14 lbs) Minute 3 – 25 Push-Ups Minute 4 – 15 Box Jump-Overs (24″/20″) Minute 5 – 30-Second Front Leaning Rest on Rings Score: don't score it, just do it with quality and intent. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.8"] FIT A. Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 – Ring Rows x 10 reps Interval 2 – Reverse Snow Angels x 7-10 reps @ 2020 Interval 3 – Down Dog Shoulder Taps x 20-30 reps Interval 4 – 10-20 Russian Twists (with plate) B. For time - 10 minute cap Row 1000 Meters 50 Single-Arm Dumbbell Snatches 30 Hanging Leg Raises COMP A. Every minute, on the minute, for 12 minutes (3 sets) of: Interval 1 – Wall-Facing Handstand Marching x 20 reps Interval 2 – L-Sit Hold x 30-45 seconds (just do a max or scale to tuck if you cannot get it in the time allotted) Interval 3 – Ring Muscle-Ups x 4-6 reps or Ring Pull-Ups (with False Grip) x 8 reps Interval 4 – Reverse Snow Angels x 10 reps @ 2020 B. For time - 10 minute cap Row 1000 Meters 50 Single-Arm Dumbbell Snatches 50/35 30 Toes to Bar Score: A, nothing. B,time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 3.9"] FIT A. 15 minutes to establish an Overhead squat/front squat x3 B. For time - 14 minute cap 2 rounds 100/50 singles 20 goblet squats 100/50 singles 12 Ring rows 100/50 singles 20 db/kB snatches 100/50 singles 12 ring rows COMP A. 15 minutes to establish a overhead squat heavy single B. 2 rounds - 14 minute cap 100 dbl 20 ohs @50% 100 dbls 12 ring muscle ups/chest to bar 100 dbls 20 db/kB snatches 50/35 100 dbls 12 ring muscle ups/ chest to bar score a. Weight b. Reps in cap or time notes. For comp if competitive weight is less than your 50% use competitive weight of 115/80 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 3.10"] FIT & COMP Teams of 2 - 10 Minute Amrap, alternating rounds 5 Power Cleans 10 Hand Release Push Ups rest 5 minutes Teams of 2 - 10 minute Amrap, alternating rounds 5 Shoulder to Overhead 10 Kettlebell Swings Score: total reps for wod 1, and total reps for wod 2 separately [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 3.11"] FIT & COMP Flow Work 40 Minute Amrap Bike 10 Cals Overhead Walk 20 yards each arm Row 10 Cals Plank on Rings/Hands 20-30s 30 Singles 8 Sots Press or 30s Bottom of Squat hold [/elitetoggle][/eliteaccordion]

2018 03 04

Programming 2.26 – 3.4

By: Brandon Wilton 0

If you haven't watched the FB live on preparing your week for the crossfit open, go to the members page, click videos, and watch it. If not...

If you are really trying to save yourself for the Friday Night Lights - prep your week accordingly. Monday: regular training day Tuesday: make everything easier than normal, to a point where you have absolutely no problem finishing and simply have some hard breathing at the end. Wednesday: For weightlifting movements, you should leave 5 reps left in the tank for each set. meaning the chosen weight, once you hit your 8 reps, you felt like you could hit another 5 with no problem. Modify the weight and pace for the workout accordingly, don't kill yourself. Thursday: Same rules as Wed, but perhaps even a little easier - another option is to rest this day and move some blood at home, prep, strategize, roll out, etc. If you are doing the open for fun - just train like normal this week :) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 2.26"] FIT A. Each station at the top of a 2 minute mark - 3 sets (24 minutes) Station 1: Back Squat x 8 reps @ 31X1 Station 2: Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Station 3:Sit ups x 20-30 reps Station 4:Reverse Snow Angels x 15 reps @ 3131 *build on sets B. 8 Minute Amrap 50 Russian Kettlebell Swings 30 Burpees/NPBP Max Calorie Bike in time remaining COMP A. 24 Minutes to finish Four sets of: Back Squat x 4 reps Rest 3 minutes *Increase the weight you used last time by 2%, all sets difficult B. For time 50 Double Unders 40 Russian Kettlebell Swings 55/35 40 Single-Arm Kettlebell Thrusters 55/35 (20ea side) 40 Russian Kettlebell Swings 50 Double Unders Score: A, FIT: BS Weight, COMP: BS Weight. B, reps or cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.27"] FIT A. 4 Sets 5 Minutes to perform Run 400m 9 Ring Rows 12 Strict Shoulder Presses - pulled from floor 15 V-ups rest 5 minutes COMP B. 4 Sets 5 Minutes to perform Run 400m 9 Toes to Bar 8-12 Chest-to-Bar Pull-Ups 10-15 Handstand Push Ups rest 5 minutes Score: Each round individually as time Notes: Scale so that you finish in the time, I'm looking for your ability to pace yourself and be consistent with your times. Yeah, it looks like 57 while I am programming in the forecast...if its rainy/snowy/icy/dangerous...we will do 400yd worth of shuttles (I know 400yd is less than 400m, taking into account the cuts are more difficult and time consuming) This equates to 40 Ten yard trips...or rather, 20 down and backs at a 10 yard distance. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 2.28"] FIT A. Each station at the top of a 2 min mark - 4 sets (24 min) Station 1: Split-Stance Romanian Deadlift x 8 reps each leg @ 4011 Station 2: Goblet Squat x 8 reps @ 3211 Station 3: 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm *Build on the sets B. Complete as many rounds and reps as possible in 10 minutes of: 12 Dumbbell/KB Snatch 12 Alternating Reverse Lunges with Dumbbells/KB 12 Burpees/NPBP COMP A. Every 2 minutes, for 20 minutes (10 sets): 1 Clean Lift-Off + Hang Clean + Clean *Build over the sets, comp is responsible for their own timekeeping B. Complete as many rounds and reps as possible in 10 minutes of: 6 Power Cleans 12 Front-Racked Alternating Reverse Lunges 12 Bar-Facing Burpees *weight ranges allowed M:115-135, F:75-95 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 3.1"] FIT A. Each station at the top of a 2 minute mark - 3 sets (18 min) Station 1 – Dumbbell Bench Press x 12-15 reps @ 2111 Station 2 – Single-Arm Kettlebell Row x 8 reps each @ 21X0 Station 3 – Side Plank x 45 seconds each side *Build over the sets B. 2 Sets 90 seconds of Assault Bike for Calories Rest 30 seconds 90 seconds of Bench Dips Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Push-Ups/Incline Push Ups Rest 30 seconds COMP A. Every 2 minutes, for 10 minutes (5 sets): Bench Press x 2-4 reps @ 20X1 *Build on this Followed by… 2 Sets Bench Press x Max Reps @ 90% of today’s heaviest set B. Two sets for max reps of: 90 seconds of Assault Bike for Calories Rest 30 seconds 90 seconds of Ring Dips Rest 30 seconds 90 seconds of Rowing for Calories Rest 30 seconds 90 seconds of Push-Ups Rest 30 seconds Score: A, FIT: Bench/Row Weights. COMP: Heaviest Bench set and total reps combined for max sets. B, total reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday"] FIT & COMP 15 minutes of deadlift/clean skill work FIT A. 10 minutes to establish a 3rm Deadlift + 10 Minutes to finish 1 DB/KB Squat *In goblet position 1 Burpee 2 DB/KB Squat 2 Burpees 3,3 4,4 5,5 6,6 7,7 8,8 9,9 10,10 COMP A. 10 Minutes to finish 1 DB/KB Squat 70/55 *In goblet position 1 Burpee 2 DB/KB Squat 2 Burpees 3,3 4,4 5,5 6,6 7,7 8,8 9,9 10,10 + 10 Minutes to establish 1rm Clean Score: time/reps in cap and weight. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 3.3"] FIT A. 30 Minute Amrap - Teams of 2, alternate movements 15 Cal Bike 30 Russian Kettlebell Swings 15 Strict Pull Ups/Ring Rows COMP A. 30 Minute Amrap - Teams of 2, alternate movements 15 Cal Bike 30 RKBS 55/35 15 Chest to Bar/Pull Ups score: reps + rounds [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday3.4"] NOTE: If you will be doing/redoing the open workout tomorrow - I will put a primer/practice wod for this group on the board, if not... FIT & COMP For time (suggested15 minute cap) 500m row 50 Double Unders/Single Unders 20 Cal Bike 50 Double Unders/Single Unders 500m Row 50 Double Unders/Single Unders 20 Cal Bike x 2 sets, rest 10 minutes between sets [/elitetoggle][/eliteaccordion]

2018 02 25

Programming 2.12 – 2.18

By: Brandon Wilton 0

[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Free Costco Paleo Grocery Store Tour February 20th- click to reserve your spot (2 SPOTS LEFT!!!) CROSSFIT OPEN REGISTRATION AND INFO IS UP! Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here! Follow us on instagram here ...[/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 2.12"] FIT Every 5 minutes, for 30 minutes (6 sets) for times: 15 Ring Rows 15 Sit Ups 15 Incline Push-Ups 15 Wall Ball Shots/Goblet Squats COMP Every 5 minutes, for 30 minutes (6 sets) for times: 5/10 Strict Pull-Ups 10/15 Toes to Bar 15/20 Push-Ups 20/25 Wall Ball Shots (20/14 lbs to 10′) Score: your times for each set. Notes: Try to be consistent with your round times from the beginning. Comp: There are two numbers, because I'd like to get two different types of people into comp today when it comes to volume. Choose the volume set you can finish consistently - 5/10/15/20, or 10/15/20/25 [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 2.13"] FIT A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Romanian Deadlift x 8 reps @ 4011, Build Station 2 – Reverse Snow Angels x 15-20 reps @ 3131 Station 3 – Glute Bridges x 15-20 reps @ 10X0 B. For time - 9 minute cap 40 Russian Kettlebell Swings 20 Burpees/NPBP 30 Russian Kettlebell Swings 15 Burpees/NPBP 20 Russian Kettlebell Swings 10 Burpees/NPBP COMP A. 20 Minutes to finish 4-6 Sets of Deadlift x 3 reps @ 75% of 1-RM Deadlift (let the barbell come to a dead-stop on each rep, open your hand with the barbell on the floor, then re-grip and lift) Rest 3 minutes B. For time 21.15.9 - 9 Minute Cap Hang Power Clean (115/75 lbs) Bar-Facing Burpees Over the Barbell [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 2.14"] FIT A. 5 Sets - 3 Minutes to perform Bike 2 Minutes for Calories Strict Press x Max Reps in remaining time Rest 3 minutes between sets. COMP A. 5 Sets - 3 minutes to perform Row 500 Meters Strict Handstand Push-Ups x Max Reps, up to 3 mats allowed Rest 3 minutes between sets. Score: Fit, calories + presses. Comp, hspu reps. Notes: Fit: Pick a weight you can perform at least 15-20 unbroken presses in the first round. Comp: Be consistent on your row times and hspu reps. If we need to mix and match to alternate well in class with bikes and rowers...do so. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.15"] FIT A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Alternating Reverse Single Leg DL x 16-20 reps Station 2 – Turkish Get-Ups x 6 reps (3 each side) Station 3 – Side Plank x Max or 45 seconds each side B. 10 Minute Amrap 15 Double Unders/30 Singles 6 Strict Pull-Ups/Ring Rows 12 Alternating Single-Arm Dumbbell/KB Snatches COMP A. Every 2 minutes, for 20 minutes (10 sets): 2 Clean Lift-Offs + Power Clean *Clean lift offs are to the knee B. 10 Minute Amrap 50 Double Unders 6 Ground to Overhead (155/105 lbs) 12 Chest-to-Bar Pull-Ups Score: A, weight(s) B, time or rounds + reps in cap. Notes: Fit A: Choose a weight that you'll have no problem getting the work done in the 2 minutes. this could be simply bodyweight for some on TGU learning the movement patterns - same goes for Death march. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.16"] FIT A. 25 Minutes to finish Three sets of: Back Squat x 6-8 reps @ 32X1, build Rest 60 seconds Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 21X0, build Rest 60 seconds 60s Dead Bug Rest 60 seconds B. For time - 9 minute cap 30/20 Calories of Assault Bike 30 Goblet Squats 30 Alternating Reverse Lunges with KB/DB Farmer’s Carry COMP A. 25 Minutes to finish Four sets of: Back Squat x 6 reps Rest 3 minutes Choose the same weights you used last time. If you missed that squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult. B. For time - 9 minute cap 30/20 Calories of Assault Bike 30 Front Squats (135-155/85-105 lbs) 30 Alternating Front-Racked Reverse Lunges (135-155/85-105 lbs) Score: A, weight. B,time/weight Notes: Fit: Choose a weight that flows well in part B. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 2.17"] FIT In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings 20 x 10 Yard runs 75 Barbell Thrusters 20 x 10 Yard runs 50 Strict Pull-Ups/Ring Rows 20 x 10 Yard runs 75 Barbell Thrusters 20 x 10 Yard runs 100 Kettlebell Swings *Both athletes perform the run at the same time. COMP In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (32/24 kg) 20 x 10 Yard runs 100 Barbell Thrusters (20/15 kg) 20 x 10 Yard runs 100 Pull-Ups 20 x 10 Yard runs 100 Barbell Thrusters 20 x 10 Yard runs 100 Kettlebell Swings *Both athletes perform the run at the same time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 2.18"] A. Warm Up Balloon work Side Plank Clamshells Shoulder Taps B. 10 Minute Amrap 30 Doubles/30 Singles 50 Yard Heavy double KB or Barbell Walk Score: don't score it [/elitetoggle][/eliteaccordion]

2018 02 11

Programming 1.29 – 2.4

By: Brandon Wilton 0

[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Free Costco Paleo Grocery Store Tour February 20th- click to reserve your spot (2 SPOTS LEFT!!!) Pre-Order your CrossFit Open Shirt here! Free Thyroid Talk with FDN Practitioner Robby - Jan 30th CROSSFIT OPEN REGISTRATION AND INFO IS UP! Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here! Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 1.29"] FIT A. 20 Minute Amrap for quality, build through the sets if possible. Goblet Squat x 6 reps @ 3011 Rest 45 seconds/transition 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Rest 45 seconds/transition DB/KB Death March x 20 steps @ 2011 Rest 45 seconds/transition B. For time - 8 minute cap 30 Russian Kettlebell Swings 15 Strict Presses 20 Russian Kettlebell Swings 10 Strict Presses 10 Russian Kettlebell Swings 5 Strict Presses Go as heavy as possible on the kettlebell swings and strict presses - its okay if they are broken up. COMP A. 20 minutes to finish the below work Every Minute on the Minute, for 6 minutes (6 sets): High Hang Clean x 1 rep @ 50-65 of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 1 rep @ 65-80% of 1-RM Clean Rest 60 seconds, and then… Every 2mins, for 6 minutes (3 sets): Clean x 1 rep @ 80+% of 1-RM Clean B. 8 Minute Amrap 3 Power Cleans 135/95 3 Strict Handstand Push-Ups 6 Power Cleans 6 Strict Handstand Push Ups 9 Power Cleans 9 Strict Handstand Push Ups 12,12...15,15...continue the ladder upwards within the 8 minutes Notes for coaches and members: Demo/move through/warm up goblet squat, bottoms up carries and DB/KB Death March positions. There won't be any long skill prior to the comp work today, get in and train if you know the movements. COMP! build as you move through the sets and movements, comp is responsible for keeping their own time. Start with a light weight and build from there from the start - come prepared to know what you want to make your jumps. If you didn't read this and didn't come prepared for comp - thats on you. If you don't have a 1rm, use your best guess for the sets. I will allow up to 3 mats under your head for strict HSPU [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.30"] Don't forget - today is the Free Thyroid Talk with FDN Practitioner Robby FIT A. Every 2 minutes, for 18 minutes (3 sets of each, build): Station 1 – Back Squat x 6 reps @ 31X1 Station 2 – Supinated-Grip Bent-Over Row x 8-10 reps @ 2111 Station 3 – Single-Leg Hip Bridge x 15 reps each leg @ 2112 B. Amrap in 12 minutes 8/8 Single Arm DB/KB Thrusters 16 Alternating Box Step Ups 20 Calories of Biking COMP A. 20 minutes to finish 3 sets Back Squat x 6 reps Rest 3 minutes If you know what your weights were for last week, attempt to best it by 5% for all sets - if you have no clue, use the 3 sets to build to a heavy 6 where the last two reps are hard. B. Amrap in 12 minutes 10 Thrusters (95/65 lbs) 15 Box Jumps (24″/20″) 20 Calories of Rowing Notes for coaches and members: Demo/move through/warm up the bent row, hip bridge, squatting positions in your warm up. Understand that if you know your numbers, I'd like them all heavy - if you don't know, you build. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 1.31"] FIT A. For time - 15 Minute Cap 60 Alternating Reverse Lunges 40 Russian Kettlebell Swings 20 Push-Ups/Incline Push Ups 10 Strict Pull Ups/Ring Rows 80 Singles 10 Strict Pull Ups/Ring Rows 20 Push-Ups 40 Russian Kettlebell Swings 60 Alternating Reverse Lunges B. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled) Minute 5 – Hollow Rocks or Dead Bug Hold x 30-40 seconds COMP A. For time - 15 Minute Cap 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10/5 Bar Muscle-Ups 80 Double Unders 10/5 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders B. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled) Minute 5 – Hollow Rocks or Hold x 30-40 seconds Notes for Coaches and Members: Cover the movements in A and dial it in during the warm up. Cover the movements in B to cool down after A. The 10/5 on Bar muscle ups is set to facilitate a few different groups of people - either bar muscle ups aren't a problem for you (10)- or you are just now getting them (5, in singles more than likely) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 2.1"] DEADLINE TO ORDER YOUR CROSSFIT OPEN T-SHIRTS IS TONIGHT BY MIDNIGHT!Order your CrossFit Open Shirt here! FIT A. 25 Minutes to finish 4 Sets, build Strict Shoulder Press x 3-4 reps + 4 Sets, build Push Press x 3-4 reps B. For time - 9 minute cap 40/30 Calories of Assault Bike 30 Burpees 20 Strict Pull-Ups/Ring Rows COMP A. 25 Minutes to finish 4 Sets, build Strict Shoulder Press x 3-4 reps + 4 Sets, build Push Press x 3-4 reps B. For time - 9 minute cap 40/30 Calories of Assault Bike 40 Burpee Pull-Ups (pull-up bar 6-10″ above standing reach if possible for setup) Notes for Coaches and Members: Understand the build to a moderate heavy shoulder press, then keep taking it upward with the push press. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 2.2"] FIT A. Every 90 seconds, for 18 minutes (3 sets): Station 1 – Medicine Ball Hamstring Curls x 15-20 reps @ 1010 Station 2 – Evil Wheels or arms only Inchworms x 10 reps @ 3010 Station 3 – Single-Arm Dumbbell Row (Left) x 6-8 reps @ 2111 Station 4 – Single-Arm Dumbbell Row (Right) x 6-8 reps @ 2111 B. 3 Sets for time - 15 Minute Cap 20 Ten Yard Down and Backs 10 Strict Hanging Leg Raises 40 Walking Lunges with KBs or DBs COMP A. 18 Minutes to establish Four sets of: Deadlift x 5 reps @ 70% of 1-RM Deadlift (open your hands and reset at the bottom of every rep) Rest as needed *if you don't have a 1rm, build through the 4 sets B. 3 Sets for time - 15 minute cap 20 Ten Yard Down and Backs 20 Toes to Bar 40 Walking Lunges with 55/35 KBs or DBs in each hand Notes for coaches and members: Keep to your lanes when it comes to the lunges and runs - if we have too many people for lanes, lunge in place. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 2.3"] Fit & Comp In teams of 5, 30 Minute amrap you can only rotate once everyone has finished Station 1 – 300/250 Meter Row Station 2 – 30/20 Push-Ups Station 3 – 20 DB/KB Push Press Station 4 – 25/15 Calories of Assault Bike Station 5 – Rest [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 2.4"] FIT & COMP A. Bike 90s rest 90s Row 90s rest 90s Run 90s rest 90s x 3 Sets B. Touch and Go Snatch Skill Work [/elitetoggle][/eliteaccordion]

2018 01 28

Programming 1.15 – 1.21

By: Brandon Wilton 0

[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Free Costco Paleo Grocery Store Tour - click to reserve your spot Pre-Order your CrossFit Open Shirt here! Free Thyroid Talk with FDN Practitioner Robby - Jan 30th CROSSFIT OPEN REGISTRATION AND INFO IS UP! Our Christmas Party Is Coming Up! Make sure you let us know you'll be there - click here to let us know! Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here! Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 1.15"] FIT A. 25 Minutes to complete 3 Sets Back Squat x 8 reps @ 31X1 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm) 5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm) *after the fifth push press, go directly into the walk *build on sets to as heavy as possible B. For time - 13 Minute Cap 40 No Push Up Burpees 40 Weighted Lunges/Walking Lunges 40 V-Ups/Sit Ups 40 Push-ups/Incline Push Ups 40 No Push Up Burpees COMP A. 25 Minutes to complete Three sets of: Back Squat x 8 reps Rest 3 minutes *Select a weight that will make your final 2 reps of each set extremely difficult. I want each set heavy B. For time - 13 Minute Cap 40 No Push Up Burpees onto 2x45's 40 Box Jumps (24″/20″) 40 Toes to Bar 40 Hand Release Push-ups 40 No Push Up Burpees onto 2x45's *2x45's means two stacked #45 plates Score. A, weight(s) B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.16"] FIT A. Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Banded Supinated-Grip Pull-Ups/Ring Rows x 8-10 reps @ 2110 Station 2 – Handstand Hold/Box HS/Plank x 45-60 seconds Station 3 – L-Sit/Tuck Sit x 20-60 seconds *nose to wall if possible in hs hold *I have a pretty large range in the l/tuck to accomdate B. 3 Sets for time - 13 Minute Cap 30/20 Calories of Rowing 30 American Kettlebell Swings COMP A. Every 2 minutes, for 12 minutes (2 sets of each): Station 1 – Muscle-Ups with a Pause at Receiving and Pause at Full Extension x 2-5 reps *or 6-8 Muscle Up Transitions Station 2 – Handstand Walk x 10 meters (use partner assist if needed) Station 3 – L-Sit x 45-60 seconds *does not have to be unbroken B. 3 Sets for time - 13 minute Cap 30/20 Calories of Biking 15 Chest to bar/Pull ups 10 Strict Handstand Push-Ups *I will only allow up to 3 mats for your head on the strict Hspu Score A, nothing. B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 1.17"] FIT Warm Up: Clean Skill Work A. 20 Minutes to perform 3 Heavy working sets of the complex below 5 Deadlift 4 Hang Power Cleans 3 Front Squats one set is constituted as the 5+4+3, rest as needed between the sets B. Complete as many rounds and reps as possible in 10 minutes of: 10 Dumbbell Ground to Overhead 10 Burpees COMP A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor. Every minute, on the minute, for 5 minutes: High Hang Clean x 1 rep @ 50-65% of 1-RM Clean Rest 60 seconds, and then… Every 90 seconds, for 6 minutes (4 sets): Hang Clean x 1 rep @ 65-80% of 1-RM Clean Rest 60 seconds, and then… Every 2mins, for 6 minutes (3 sets): Clean x 1 rep @ 80+% of 1-RM Clean *athlete is responsible for keeping the time themselves B. Complete as many rounds and reps as possible in 10 minutes of: 10 Ground to Overhead (115/75 lbs) 10 Ring Dips Score: A, weight. B, reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.18"] FIT & COMP A. Complete as many reps as possible in 10 minutes of: 30 Seconds of Wall Ball Shots (Partner A) 30 Seconds of Wall Ball Shots (Partner B) If you don’t have a partner, you’ll simply work for 30 seconds, then rest for 30 seconds, for 10 sets. B. Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest while partner works Single-Arm Dumbbell Row x 8 reps each arm @ 2111 Rest while partner work Score: A, reps. B, Weight(s) *Scaling modifications for BSS - Lunges in place, from there, modify height or perform single leg glute bridges. *Post up with knee on a box for the SA DB Row [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.19"] FIT A. 21 Minutes to perform 3 Sets Dumbbell Bench Press x 8-10 reps @ 21X1 Bent-Over Dumbbell Reverse Flies x 12-15 reps L-Sit Tuck/ or Tuck to Extension x 6 reps @ 1212 *for bent over DB Reverse flies - use small plates, or small DB's B. 5 Sets for time - 15 Minute Cap 15/10 Calorie Row 20 Alternating Single-Arm Dumbbell Snatches COMP A. 15 Minutes to establish a Bench Press 3rm Once you have found your 3-RM, then perform the following… Every 3 minutes, for 6 minutes (2 sets): Bench Press x Max Reps @ -10 to 15 lbs off today’s last set B. 5 Sets for time - 15 minute cap 15/10 Calories of Assault Bike 20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) *If we have too many on the bikes, turn into team format where each person much finish 5 sets score: A, weight(s) B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="CFSB HOLIDAY PARTY! Saturday 1.20"] FIT In teams of two, complete five rounds for time of: Both Partners Complete 50 Singles each 50 Kettlebell Swings (25 each) 20 Strict Pull-Ups (10 each) *Partners must perform singles together, and may only start kettlebell swings once both are finished. COMP In teams of two, complete five rounds for time of: Both Partners Complete 50 Doubles each 20 Deadlifts (10 each – 225/155 lbs) 30 Pull-Ups (15 each) *Partners must perform doubles together, and may only start deadlifts once both are finished. Score: time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 1.21"] FIT & COMP A. 5 Sets Row 30s rest 30s Run 30s rest 30s Bike 30s rest 30s Singles 30s rest 30s B. Full Thacker Warm Up [/elitetoggle][/eliteaccordion]

2018 01 14

CrossFit Blog Programming 1.8 – 1.14

By: Brandon Wilton 0

[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Wellness Wednesday: Mari's Story - No More Cankles Free Thyroid Talk with FDN Practitioner Robby - Jan 30th Our Christmas Party Is Coming Up! Make sure you let us know you'll be there - click here to let us know! Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here! Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 1.8"] FIT & COMP 30 Minute Amrap 60s Row/Bike 20-30s forearm plank 30 Doubles/Singles 20-30s Active Hang on Bar 15 American Kettlebell Swings 10 Prisoner Tall Kneeling To Standing - alternate legs Score: Don't score it, move some blood and move with intent and quality [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.9"] FIT Warm Up/Skill Incorporate Kettlebell Windmills A. 20 -25 Minutes to finish 3 Sets of Back Squat x 8-10 reps @ 31X1 Rest 3-5 Minutes b/w *build B. 2 Sets 4 Minute Amrap 20/15 Calorie Row 15 Thrusters/DB Thrusters Max Reps of Burpees in time remaining Rest 4 minutes between sets COMP A. 20-25 Minutes to work to a Back Squat 1rm B. 2 Sets 4 Minute Amrap 30 Calorie Row 15 Thrusters 95/65 Max Reps of Bar-Facing Burpees in time remaining Rest 4 minutes between sets Score: A, weight. B,burpee reps (total) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 1.10"] Warm Up Incorporate Farmers Carries FIT A. 20 Minutes to finish 3 Sets Dumbbell Shoulder Press x 8-10 reps @ 2111 Pull Ups/Ring Rows x 6-9 @ 2111 *build B. 3 Sets For Time: 15 minute cap 20 Ten Yard Shuttles 30 American/Russian Kettlebell Swings 20 Jumping Pull Ups/Ring Rows COMP A. 12 Minutes to establish a Press 1rm once you have found your Press 1rm then perform... 8 Minutes to finish 2 Sets Push Press x Max Reps @ 80-85% of today’s 1-RM B. “Shuttle Helen” Three rounds for time of: 20 Ten Yard Shuttles 21 American Kettlebell Swings 70/55 12 Pull-Ups Score: A, press weight. B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.11"] Warm Up High Hang Snatch, Hang Snatch, OHS work A. 20 Minutes to finish 4 Sets Overhead Squat/Front Squat x 6-8 reps @ 3311 *build B. Four sets for max reps/calories: 30 seconds of Row Rest 30 seconds 30 seconds of Alternating Reverse Lunge Rest 30 seconds 30 seconds of V-Ups COMP A. 20 Minutes to build to a heavy set of the complex High Hang Snatch + Hang Snatch B. Four sets for max reps/calories: 30 seconds of Assault Bike (for calories) Rest 30 seconds 30 seconds of Jumping Lunges Rest 30 seconds 30 seconds of Toes to Bar Rest 30 seconds Score: A, weight. B, total reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.12"] FIT A. Complete as many rounds and reps as possible in 15 minutes of: 15 Cal Row 20 Alternating Cossack Squats with Kettlebell Goblet Hold/or Balance Assisted 20 Single-Arm KB/DB Presses (10 each arm) Rest 5 minutes, and when the running clock reaches 20:00… B. Complete as many rounds and reps as possible in 15 minutes of: 50 Singles/25 Dbls 40 Push-Ups/Incline Push Ups 20 Wall Balls COMP A. Complete as many rounds and reps as possible in 15 minutes of: 20 Cal Bike 50 Double-Unders 10 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… B. Complete as many rounds and reps as possible in 15 minutes of: 20 Cal Row 40 Hand Release Push-Ups 20 Wall Balls 20/14 Score: A, reps. B, reps. Notes: Pay attention to quality of the Cossack squats, you don't stay low and grind with these, you'll come up. Keep your heels down. I'll allow up to 4 Mats on Strict Handstand Push Ups [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 1.13"] FIT In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 25 Air Squats 20 Mountain Climbers 15 American Kettlebell Swings 10 Burpees 5 Strict Pull-Ups Partner A starts with 25 air squats, Partner B then performs 20 mountain climbers, Partner A then performs 15 kettlebell swings, Partner B does 10 burpees, Partner A does 5 strict pull-ups, then Partner B does 25 air squats…and so on. COMP In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of: 50 Air Squats 40 Kettlebell Swings 30 Shoulder to Overhead (95/65 lbs) 20 Burpees 10 Strict Pull-Ups Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 burpees, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on. Score rounds + reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 1.14"] FIT & COMP 30 Minute Amrap 20 Cal Row 10 Yard Lateral Bear Crawl with Sandbag pull Left 10 Yard Lateral Bear Crawl with Sandbag pull Right 30s Bottom of Squat KB Front Rack Hold [/elitetoggle][/eliteaccordion]

2018 01 07

CrossFit Main Blog Programming 1.1 – 1.7

By: Brandon Wilton 0

[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Taylor's Story: Selecting A New Product Wellness Wednesday: Why isn't everyone skinny and rich? Free Thyroid Talk with FDN Practitioner Robby - Jan 30th Our Christmas Party Is Coming Up! Make sure you let us know you'll be there - click here to let us know! Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here Jenn's Story: What I Am Capable Of Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here! Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Closed New Years Day Monday 1.1"] Closed! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 1.2"] Global Warm Up: Understanding of Fit Gymnastics part A. FIT A. 12-15 Minutes of Gymnastics Practice Arms only Inchworms > Wall Climb > Handstand Hold B. 5 Sets for time: 25 Minute Cap 10 Pull Ups/Ring Rows 20 Russian Kettlebell Swings 30 Anchored Sit-Ups 40 Singles/20 Doubles COMP A. 12-15 Minutes of Gymnastics Practice Wall Climb > Handstand Walking > Freestanding HS Practice B. 5 Sets for time: 25 Minute Cap 10 Chest-to-Bar Pull-Ups/Pull Ups 20 American KB Swings 70/55 30 Anchored Sit-Ups 40 Double-Unders Score: B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 1.3"] Global Warm Up: Shoulder to overhead work - press, push press, ITA split jerk. FIT A. Take 20 minutes to build to a heavy single press/push press B. For Max Reps: 3 Minutes of Rowing for Calories Rest 60 seconds 3 Minutes of Box Step-Overs Rest 60 seconds 3 Minutes of Thrusters/DB Thrusters COMP A. Take 20 minutes to build to today’s heavy Split Jerk B. For Max Reps: 3 Minutes of Assault Bike or Rowing for Calories Rest 60 seconds 3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs) Rest 60 seconds 3 Minutes of Thrusters (115/83 lbs) Score: A, weight. B, total reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 1.4"] FIT For time: 15 Twenty Yard Runs 15 DB or Barbell Ground to Overhead 30 Push-Ups/Incline Push Ups 15 Twenty Yard Runs 10 DB or Barbell Ground to Overhead 20 Push-Ups/Incline Push Ups 15 Twenty Yard Runs 5 DB or Barbell Ground to Overhead 10 Push-Ups/Incline Push Ups COMP For time: 15 Twenty Yard Runs 15 Barbell Ground to Overhead (135/95 lbs) 30 Push-Ups 15 Twenty Yard Runs 10 Barbell Ground to Overhead 20 Push-Ups 15 Twenty Yard Runs 5 Barbell Ground to Overhead 10 Push-Ups Score: time. Notes: If performing DB GTO for fit, perform that number of reps EACH ARM. The twenty yard run, is 10 yards out, 10 yards back. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 1.5"] FIT A. Four sets of: (25 Minute Cap) DB/KB/or Barbell Front Racked Alternating Reverse Lunges x 16-20 reps Rest 90 seconds Strict Pull Ups/Ring Rows x 4-6 reps @ 2110 Rest 90 seconds B. For time: 11 Minute Cap 40 Wall Ball Shots 20 Pull-Ups/Ring Rows 30 Wall Ball Shots 15 Pull-Ups/Ring Rows 20 Wall Ball Shots 10 Pull-Ups/Ring Rows 10 Wall Ball Shots 5 Pull-Ups/Ring Rows COMP A. Four sets of: (25 Minute Cap) Barbell Front Racked Alternating Reverse Lunges x 16-20 reps Rest 90 seconds Weighted Pull-Ups x 4-6 reps @ 2110 Rest 90 seconds B. For time: 11 Minute Cap 40 Wall Ball Shots (20/14 lbs to 10′) 20 Pull-Ups 30 Wall Ball Shots 15 Pull-Ups 20 Wall Ball Shots 10 Pull-Ups 10 Wall Ball Shots 5 Pull-Ups Score: A, weight(s) B, time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 1.6"] FIT Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 Lateral Box Jump/step-Overs 15 Thrusters/Dumbell Thrusters 20 V-ups/Sit Ups While one partner works through the round, the other must hold a medicine ball fully extended overhead. If the medicine ball is dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. COMP Teams of two will complete three rounds each (total of 6 rounds per team) of: 10 Lateral Box Jump-Overs (24″/20″) 15 Thrusters (95/65 lbs) 20 Toes to Bar While one partner works through the round, the other must hold a bar 75/55 fully extended overhead. If the barbell is dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 1.7"] FIT & COMP 30 Minute Amrap 10 Yard Spiderman with vertical twist 10 Yard Bear Crawl with Sandbag pull 10 Cal Row 10 Yard Spiderman with Hamstring Stretch 10 Yard Lateral Bear Crawl L 10 Yard Lateral Bear Crawl R 10 Cal Row [/elitetoggle][/eliteaccordion]

2017 12 31

Crossfit Blog Programming 12.26 – 1.1.2018

By: Brandon Wilton 0

[eliteaccordion][elitetoggle title="Whats going on this week!"] Click here for details on Holiday Closings Our Next CF Kids Camp Registration is open here! Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here Love us at CFSB? Want to leave us a review? It really helps!

Facebook: Click here!

Google: Click here!

Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 12.26"] Hey all! I'll get Wed - Sunday out on Tuesday, its been a hectic weekend! FIT A. Every 3 minutes, for 18 minutes (6 sets): Deadlift 4-6 B. For time: 1000 Meter Row 50 Russian Kettlebell Swings COMP A. Every 3 minutes, for 18 minutes (6 sets): Power Clean x 1.1.1 (rest 10 seconds between singles) B. For time: 1000 Meter Row 50 American Kettlebell Swings Score: A, heaviest weight. B, time and weight. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.27"] FIT A. Score Weights, Build 4 Sets - 20 Minutes to finish Single Arm Overhead Press x 8-10 reps each arm B. Score reps AMRAP in 10 minutes 10 Push Presses/Press 10 Alternating Reverse Lunges 10 Burpees/NPBP C. Optional - If time allows, no score 2 Sets 60 seconds of Reverse Snow Angels (slow & controlled) 60 seconds of Side-Plank Hold (Left Side) 60 seconds of Band Pull-Aparts 60 seconds of Side-Plank Hold (Right Side) COMP A. Score Weights, Build 4 Sets - 20 Minutes to finish Single Arm Overhead Press x 8-10 reps each arm B. Score reps AMRAP in 10 Minutes: 10 Push Presses (95/65 lbs) 10 Alternating Overhead Reverse Lunges (95/65 lbs) 10 Burpees Over the Barbell C. Optional - If time allows, no score 2 Sets 60 seconds of Reverse Snow Angels (slow & controlled) 60 seconds of Side-Plank Hold (Left Side) 60 seconds of Band Pull-Aparts 60 seconds of Side-Plank Hold (Right Side) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.28"] FIT A. Score fastest and slowest times through the workout (i.e. 3:55 - 4:10) Every 5 minutes, for 35 minutes (7 sets) for times: Row 250/200m 8 Ring Rows 12 Sit Ups/Scaled TTB 16 Push Ups/Incline Push Ups COMP A. Score fastest and slowest times through the workout (i.e. 3:55 - 4:10) Every 5 minutes, for 35 minutes (7 sets) for times: Bike 15 Calories 8 Strict Pull-Ups 12 Toes to Bar 16 Push-Ups Notes: Scale so that you can finish [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.29"] FIT A. Score heaviest weight(s), build over the sets Every 4 minutes, for 20 minutes (5 sets): 4 -6 Deadlifts immediately followed by… 12 Alternating Reverse Lunges B. Score time 45.30.15 Kettlebell Swings Bench Dips COMP A. Score heaviest set - for comp this is a complex, Build Every 4 minutes, for 20 minutes (5 sets): 4 Power Cleans immediately followed by… 12 Front-Racked Alternating Reverse Lunges B. Score time “Elizabeth” 21.15.9 of Power Clean 135/95 Ring Dips [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.30"] You thought Christmas was over FIT 12 Days of Christmas - 30 minute cap 1 – 25 Singles 2 – Burpee Box Jump/Step Ups 3 – Push-Ups 4 – Scaled Toes to Bar/Sit ups 5 – Burpees 6 – Dumbbell Grounds to Overhead 7 – Push-ups 8 – Walking/Reverse Lunges 9 – Kettlebell Swings 10 – SA Dumbbell Shoulder to Overhead 11 – Goblet Squats KB or DB 12 – Pull-Ups/Ring Rows COMP 12 Days of Christmas - 30 minute cap 1 – 25 Double-Unders 2 – Power Cleans 135/95 3 – Ring Dips 4 – SA KB Ground to Overhead 70/55 5 – Burpees 6 – Toes to Bar 7 – Push-ups 8 – Box Jumps 9 – Kettlebell Swings 70/55 10 – Pull-ups 11 – Front Squats 135/95 12 – Shoulder to Overhead 135/95 Follow the movements to the tune of the song 12 days of Christmas. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="CLOSED New Years Eve Sunday 12.31"] We are closed the New Year I hope you all have a safe and wonderful New Years [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="CLOSED New Years Day Monday 1.1.2018"] Everyone okay? [/elitetoggle][/eliteaccordion]

2017 12 25

Programming 12.18 – 12.24

By: Brandon Wilton 0

[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Click here for details on Holiday Closings, New Swag, Christmas Dress Up Wod, Official South Bend Barbell Club and our Center for the Homeless Toy/Glove/Hat/Coat drive! Sarah F's Amazing Progress! Our Next CF Kids Camp Registration is open here! Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here Love us at CFSB? Want to leave us a review? It really helps!

Facebook: Click here!

Google: Click here!

Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 12.18"] FIT & COMP A. Five sets of: 90 seconds of Rowing (for Calories) 30 seconds of Rest 90 seconds of Russian Kettlebell Swings (for max reps) 30 seconds of Rest 90 seconds of Running (for 10yd trips) 30 seconds of Rest 90 seconds of Front Leaning Rest on Hands 30 seconds of Rest Score: A, total run trips, kb swings, cal row. Don't score the FLR. Notes: For Comp - Perform American KB Swings and FLR on Rings We will be staggering people at different starting positions here - -Accumulate as much time as possible during the 90s on the FLR - keep torso rigid in a “hollow” position, palms driving through the floor or rings. -Using Plates or Kids Pull Up Bars to Scale the Plank for Quality is acceptable. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 12.19"] FIT Warm Up for Fit&Comp - Clean and Jerk Warm Up/Skill Work, keep it light and fast. A. Every 2 minutes, for 18 minutes (9 sets) Deadlift x 3, build B. Complete as many rounds and reps as possible in 6 minutes of: 10 Burpees/NPBP 15 Shoulder to Overhead 20 Pull-Ups/Ring Rows COMP A. Every 2 minutes, for 18 minutes (9 sets) Clean & Jerk, build *Sets 1, 4 & 7 = 3 reps *Sets 2, 5 & 8 = 2 reps *Sets 3, 6 & 9 = 1 rep B. Complete as many rounds and reps as possible in 6 minutes of: 10 Burpees over the bar 15 Shoulder to Overhead (115/75 lbs) 20 Pull-Ups Score: A, heaviest weight. B, reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.20"] FIT A. 25 Minute Cap Five sets of: Back Squat x 6-8 reps Rest 2-3 minutes between sets B. 9 Minute Cap Three rounds for time of: 40 Singles 30 Alternating Reverse Lunges 20 Sit Ups COMP A. 25 Minute Cap Five sets of: Back Squat x 5 reps Rest 2-3 minutes between sets B. 9 Minute Cap Three rounds for time of: 40 Double-Unders 30 Alternating Front Rack Reverse Lunges with KBs/DBs 20 V-Ups Score: A, heaviest weight. B, time or reps in cap. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.21"] FIT A. 25 Minute Cap Four sets of: Bench Press x 6-9 reps Rest 30 seconds 45-60 second Side Plank each side Rest 60 seconds B. Five sets for max reps (of Bench Dips): In 60 seconds, complete 8 No Push Up Burpees and then as many reps as possible of Unbroken Seated Dips Rest 60 seconds between sets COMP A. 25 Minute Cap Four sets of: Bench Press x 4-6 reps Rest 30 seconds 45-60 second Side Plank each side Rest 60 seconds B. Five sets for max reps (of Dips): In 60 seconds, complete 10 Burpees and then as many reps as possible of Unbroken Ring Dips Rest 60 seconds between sets Score: A, bench weight. B, total dips. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.22"] FIT Warm Up for Fit&Comp - Snatch Warm Up/Skill Work, keep it light and fast. A. 20 Minute Cap Four sets of: 6-9 Overhead Squats/Front Squats Rest 2-3 minutes B. Three sets for max reps/cal of: 60 seconds of Scaled TTB/Sit Ups 60 seconds of SA Alternating Dumbbell Ground to Overhead 60 seconds of Row for Calories Rest 60 seconds between sets COMP A. 20 Minute Cap Four sets of: Snatch + 2 Overhead Squats Rest 2-3 minutes B. Three sets for max reps/cal of: 60 seconds of Toes to Bar 60 seconds of SA Alternating Dumbbell Ground to Overhead 60 seconds of Row for Calories Rest 60 seconds between sets Score: A, heaviest weight. B, total reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.23"] Want to know what it is? Check out our Instagram page below https://www.instagram.com/crossfitsouthbend/ [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="CLOSED CHRISTMAS EVE"] Hey everyone, we are closed :) [/elitetoggle][/eliteaccordion]

2017 12 17

Programming 12.11 –

By: Brandon Wilton 0

[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Click here for details on Holiday Closings, DVT Trip, New Swag, Christmas Dress Up Wod, Official South Bend Barbell Club and our Center for the Homeless Toy/Glove/Hat/Coat drive! Our Next CF Kids Camp Registration is open here! Check our Margaret's Story here! Check out Our Michael Bann Movement and Assessment Seminar coming up in February Here Love us at CFSB? Want to leave us a review? It really helps!

Facebook: Click here!

Google: Click here!

Follow us on instagram here [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 12.11"] In the Warm Up: See Saw Walk Practice FIT A. 15 Minutes to establish a Deadlift 8rm @ 3111 B. 12 Minute Cap For time: 1000 Meter Row 50 Goblet Squats/Air Squats 30 Jumping Chest to Bar Pull Ups/Ring Row COMP A. 15 Minutes to establish a Deadlift 3rm B. “Jackie” - 12 Minute Cap For time: 1000 Meter Row 50 Thrusters (45/33 lbs) 30 Pull-Ups Score: A, weight. B, time. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 12.12"] FIT A. 4 Sets, 25 Minute Cap 5-8 Bench Press @ 3111 15-20 Sit ups B. 12 Minute Amrap 50 Singles/25 Dbls 30 Russian Kettlebell Swings 20 Seated Dips/Incline Push Ups COMP A. 4 Sets, 25 Minute Cap 2-4 Bench Press 6-8 Evil Wheels B. 12 Minute Amrap 50 Double Unders 30 American Kettlebell Swings 70/55 20 Ring Dips Score: A, bench weight. B, reps. Notes: I'd prefer all sets are heavy for A. If there is a build I'd prefer it was minor. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.13"] In the Warm Up: Hang Power Snatch /Snatch warm Up FIT A. 20 Minute Amrap Hang Power Snatch x 5 rest 60-90s between B. For time - 8 minute cap 15-10-5 Plate Ground to Overhead Burpees/No Push Up Burpees COMP A. 20 Minutes to establish Snatch Heavy Single B. "Grace" 8 minute cap 30 Clean and Jerks for time 135/95 Score: A, weight. B, time or reps in cap. Notes: A. FIT- these are for quality - build if the coach gives you the green light. B. FIT- Challenge yourself here, I'd rather see you choose a weight you almost finish than one you finish far too fast. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.14"] FIT A. 3 Sets - 20 minute cap Back Squat 8-10 Reps @ 3111 B. 15 Minute Amrap In teams of 3-4, Row as many calories as possible as a team - 20 Calories at a time COMP A. 20 Minutes to work to a Back Squat heavy single B. 15 Minute Amrap In teams of 3-4, Bike as many calories as possible - 20 Calories at a time Score: A, weight. B, cals. Notes: A, FIT - I'd prefer all sets challenging. B. Fast transition, get after it. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.15"] FIT A. 3-4 Sets - 20 Minute cap Dumbell Press 8-10 @ 3111 B. 7 Minute Amrap 7 Box Jumps/Step Ups 7 Burpees/No Push Up Burpees 7 Russian Kettlebell Swings COMP A. 20 Minutes to work up to a Press Heavy Single B. 7 Minute Amrap 7 Box Jumps 24/20 7 Burpees 7 American Kettlebell Swings 70/55 Score, A - weight. B, reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.16"] FIT A. For time - 25 Minute Cap 2000 Meter Row immediately followed by… Five rounds of: 6 Strict Pull-Ups 12 Goblet Squats immediately followed by… 200 Singles COMP A. For time - 25 Minute Cap 2000 Meter Row immediately followed by… Five rounds of: 9 Front Squats (155/105 lbs) 12 Chest to Bar Pull-Ups immediately followed by… 100 Double Unders Score: Time or amount of work performed in time [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.17"] FIT & COMP 20 Minute Amrap 30 Alternating DB/KB Snatches 20 Ten Meter Runs 10 Burpee Box Jumps Score: Rounds + Reps [/elitetoggle][/eliteaccordion]

2017 12 10

Programming 12.4 – 12.10

By: Brandon Wilton 0

[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Things we have going on this week! Swag Pre Orders Are Up! New Refer A Friend Program is Launched for the New Year! CrossFit South Bend DVT Trip Scheduled for December 16th Stay tuned this month for...Our upcoming Holiday Charity, Xmas Sweater/Holiday Wod, Pull Up Webinar, and us now having an officially registered USAW Barbell Club Love us at CFSB? Want to leave us a review? It really helps! Facebook: Click here! Google: Click here! [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 12.4"] FIT A. 15 Minute Power Snatch + OHS Technique/Warm Up + 10 Minute EMOM - work one minute, rest another Power Snatch + OHS 1+3, build or work tech B. 12 Minute Amrap 10 Overhead Squats/Front Squats 20 Sit Ups COMP A. 15 Minute Snatch Technique/Warm Up + 10 Minutes Snatch EMOM x 1, build B. 12 Minute Amrap 5 Full Snatches @ 80% of today's single 15 Toes to Bar Score: A, weight. B, total reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 12.5"] FIT A. 20 Minute Cap Deadlift 5.5.5.5 B. 20 Minute Amrap - Teams of 2, alternate rounds 10 Floor Presses 20 Kettlebell Swings COMP A. 20 Minute Cap Power Clean 3.3.3.3 B. 20 Minute Amrap - Teams of 2, alternate rounds 10 Floor Presses 20 Double KB Swings Score: A, weight. B, rounds + reps. Notes: Alternate full rounds with your partner, pick a weight that is tough for the 10. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 12.6"] FIT A. 20 Minutes Clean Technique Work + 10 Minutes to practice and building to your 10 front squat from the floor B. 4 Sets 10 Front Squats Max Ring Rows rest 1:00 between rounds COMP A. 20 Minutes Clean Technique Work + 10 Minutes to build to your heavy clean B. 4 Sets 1.1.1.1.1 Full Cleans AHAP Max UB Bar Muscle Ups/Strict Pull Ups Score: A, weight B, Weight, Reps. Notes: Think of part B as "for quality" move smoothly between the movements [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 12.7"] FIT FIT A. 15 Minutes of Push Press/ Push Jerk Technique Work + EMOM for 10 Minutes - Pulled from the floor Press, Push Press, Push Jerk x 3, build or work technique B. For time - 10 Minute Cap 5 Burpees 100 Singles 10 Burpees 80 Singles 15 Burpees 60 Singles 20 Burpees 40 Singles 25 Burpees 20 Singles COMP FIT A. 15 Minutes of Push Press/ Push Jerk Technique Work + EMOM for 10 minutes - Pulled from the floor Push Jerk x 2, build B. For time - 10 Minute Cap 5 Burpees on to a 45 plate 80 Dbls 10 Burpees on to a 45 plate 60 Dbls 15 Burpees on to a 45 plate 40 Dbls 20 Burpees on to a 45 plate 30 Dbls 25 Burpees on to a 45 plate 20 Dbls Score: A, weight. B, time or reps in cap. Notes: For FIT, No Push Up Burpees are an option [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.8"] FIT A. 3 Sets 16 Unbroken Bodyweight/Dumbell Walking Lunges rest 60s 8 Barbell Bent Over Row rest 60s B. 4 Sets 45s of Goblet Squats rest 15s 45s of Sit Ups rest 15s COMP A. 3 Sets 16 Unbroken Dumbell Walking Lunges rest 60s 8 Barbell Bent Over Row rest 60s B. 4 Sets 45s of Wall Balls 20/14 - 10/9 rest 15s 45s of Medicine Ball V-ups rest 15s Score: A, weight(s) B, reps. Notes: For the barbell bent row, perform the variation where the bar does not touch the floor at the bottom. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.9"] FIT A. 5 Sets 3 Minute Amrap 3 Deadlifts 6 Push Ups/Incline Push Ups 9 Air Squats rest 60s between rounds COMP A. "Chief" 5 Sets 3 Minute Amrap 3 Power Cleans 135/95 6 Hand Release Push Ups 9 Air Squats rest 60s between rounds Score: A, reps. Notes: Choose a movement you can be consistent with through the workout. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.10"] FIT & COMP A. 7 Sets 30s Max KB Swings rest 30s 30s Max Dbls/Singles rest 30s + rest 3:00 + B. Death By 10 Score: A, reps. B, total 10 yard trips. [/elitetoggle][/eliteaccordion]

2017 12 03

Programming 11.27 – 12.3

By: Brandon Wilton 0

[eliteaccordion][elitetoggle title="Whats going on at CFSB"] Nothing Crazy other than some holiday closings! We are laying low for a week or two before we start launching some more stuff!

Love us at CFSB? Want to leave us a review? It really helps!

Facebook: Click here!

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[/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Monday 11.27"] FIT A. 20 Min Snatch Technique Work/warm up + 10 Minutes to practice/build OHS B. 15 Minute Amrap 5 Overhead Squats - Smooth Moderate Weight 10 Ring Rows 20 Sit Ups COMP A. 20 Min Snatch Technique Work + 10 Minutes to build B. 15 Minute Amrap Full Snatch x 2 moderate to heavy 12 Chest to Bar/Kipping Pull Up Full Snatch x 2 moderate to heavy 12 Toes to Bar Score: B, Snatch/OHS weight, Total Reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Tuesday 11.28"] FIT A. 25 Minute Cap 4-5 Sets, all sets heavy CGBP x 5 C. 5 Sets for time - 10 minute cap 5 Heavy Deadlifts 10 Hand Release Push Ups/Push Ups/ (15)Incline Push Ups COMP A. 25 Minute Cap 4-5 Sets, Build CGBP x 5, all sets heavy C. 5 Sets for time - 10 minute cap 5 Heavy Deadlifts 10 Ring Dips Score: A, weight. B, Weight/Time (or reps in cap) [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Wednesday 11.29"] FIT A. 20 Minutes Clean Technique Work + 10 Minutes to practice/build FS B. 15 Minute Amrap 5 Front Squats 10 Bent Over KB Rows Each Arm COMP A. 20 Minutes Clean Technique Work + 10 Minutes to build B. 15 Minute Amrap Full Clean x 2 2-4 UB Bar Muscle Ups, 2-4 Strict Chest to Bar Score: B, Weight/Reps [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Thursday 11.30"] FIT A. 15 Minutes Push Jerk Technique Work B. 15 Minutes to work to a Push Jerk/Push Press x 5 C. 5 Sets - 12 Minute Cap 10 Russian Kettlebell Swings 10 KB Press/Push Press Each Arm COMP A. 15 Minutes Jerk Technique Work B. 15 Minutes to work to a Split Jerk/Push Jerk 3rm C. 5 Sets - 12 Minute Cap 8 Power Cleans @ 155/100 10 Handstand Push Ups Score: B, Weight. C, Time or Reps in Cap [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Friday 12.1"] FIT A. Every 2:00 for 6 Sets Back Squat x 3, all sets heavy B. 15 Minute Amrap 50 Singles/25 Doubles 20 Reverse Lunges/Step Ups 5 Strict Pull Ups/10 Ring Rows COMP A. Every 2:00 for 6 Sets Front Squat x 3, all sets heavy B. 15 Minute Amrap 50 Doubles 20 DBL Front Rack Reverse Lunges 8 Strict Pull Ups Score: A, weight. B, Weight/Reps. [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Saturday 12.2"] FIT 3 Minute to perform 10 Burpee Box Step Ups 10 Shoulder to Overhead 7 Burpee Box Step Ups 7 Shoulder to Overhead 5 Burpee Box Step Ups 5 Shoulder to Overhead + rest 3:00 + 3 Minute Amrap Calorie Row + rest 3:00 x3 Sets COMP 3 Minute to perform 10 Burpee Box Jumps 24/20 10 Shoulder to Overhead 95/65 7 Burpee Box Jumps 24/20 7 Shoulder to Overhead 95/65 5 Burpee Box Jumps 24/20 5 Shoulder to Overhead 95/65 + rest 3:00 + 3 Minute Amrap Calorie Row + rest 3:00 x 3 Sets Score: Reps/Calories individually per each round [/elitetoggle][/eliteaccordion] [eliteaccordion][elitetoggle title="Sunday 12.3"] FIT A. 30 Minute Amrap 15 Russian KB Swings 50 Singles Run 100 Yards COMP A. 30 Minute Amrap 15 American KB Swings 55/35 30 Doubles Run 100 Yards Score: Rounds + Reps [/elitetoggle][/eliteaccordion]

2017 11 26

Programming 10.30 – 11.5

By: Brandon Wilton 0

[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"]NEW WODS ON THE BLOCK: Don’t forget, if you are on the fence get signed up right away. We are now allowing an RX Section! – CLICK HERE TO REGISTER Wellness Wednesday - 1 Simple Trick to Make Veggies Taste Great! Are you a Coach, or interested in improving your coaching skills? Movement and Assessment Workshop with Michael Bann 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 10.30" open="false"]FIT A. 8 Sets Every 90s - 3 Muscle Cleans, build B. 5 Sets for load 5 Heavy Press/Push Press (pulled from floor) 50' Farmers Walk AHAP rest as needed between rounds C. Optional 2 Sets 10 Single Arm DB Press Left 10 Single Arm DB Press Right 30 Bent Over Barbell Rows COMP A. 8 Sets Every 90s - 2 Power Cleans, build B. 5 Sets for load 3 Heavy Shoulder to Overhead (pulled from floor) 50' Farmers Walk AHAP rest as needed between rounds C. Optional 2 Sets 10 UB Single Arm DB Press Left 10 UB Single Arm DB Press Right 30 UB Bent Over Barbell Rows Score: A, heaviest weight. B, weight left on bar and Farmers walk weight. Notes: A. Build over the course of the 8 sets to find a heavy max for the day. B. Start heavy with both the farmers walk and shoulder to overhead - you can take weight off but you can't add it back on. C. Lately for these type of sets I've been noticing when I denote a set of 30, people are breaking them up into 3 sets of 10, or 2 sets of 15. Accessory work is unbroken, something that you can hit for the 10,10, and 30 without stopping during your sets.[/x_accordion_item][x_accordion_item title="HALLOWEEN Tuesday 10.31.17" open="false"]FIT A. 20 Minutes to finish Back Squat 2x4 @ 30X1 Back Squat 2x2 @ no tempo B. 13 Minute Amrap 70/60 Cal Row Buy In in the time remaining perform Amrap 25 Goblet Squats/Air Squats 50 Singles/25 Doubles COMP A. 20 Minutes to finish Back Squat 2.2.2.2 @ 30X1 B. 13 Minute Amrap 70/60 Cal Bike Buy In in the time remaining perform Amrap 25 Wall Balls 20/14 - 10'/9' 50 Doubles Score: A, heaviest weight. B, PAY ATTENTION HERE - Score the time it took you to do the buy in, and total AMRAP reps separately. Notes: A. Fit is dropping into 2's, comp - we are removing the heavy 4 and 3 - try to best your prior by...just a touch. B. See score, there are two events here, the time it takes you to do the buy in, and the amount of reps you get in the amrap.[/x_accordion_item][x_accordion_item title="Wednesday 11.1" open="false"]FIT A. 25 Minutes to finish Bench Press 2x4 @ 31X1 Bench Press 2x2 @ no tempo B. EMOM x 8 Minutes Every Minute on the minute perform 2-5 Burpee Box Step Overs In the time remaining, perform as many DB/KB Snatches as possible COMP A. 25 Minutes to finish Bench Press 4x1.1 *Cluster, rest 30s between reps, try to add just a tiny bit from last weeks 2rm B. EMOM x 8 Minutes Every Minute on the minute perform 5 Burpee Box Jump In the time remaining, perform as many Power Snatches @ 95/65 Score: A, heaviest weight. B, total number of snatches. Notes: A. Fit is dropping into the 2's - Comp will be doing a "cluster," which means you'll hit a single, rest 30s exactly, then hit your next single. Use last weeks 3 and 2rm as a reference point. B. Choose your scaling wisely - if it takes you more than 30s to perform the buy in, lower the reps for fit. If you are doing comp - you don't have a choice, its 5. Also, this is not "skill work" This is training. So if your Power Snatch isn't up to par for a fast paced workout, please choose DB/KB snatch.[/x_accordion_item][x_accordion_item title="Thursday 11.2" open="false"]FIT Clean Warm Up A. Every 90s x 8 Hang Power Clean x 2 B. 5 Sets for time - 15 Minute Cap 20 Walking Lunges 10 Ring Rows COMP Clean Warm Up A. Every 90s x 8 Clean x 1 B. 5 Sets for time - 15 minute cap 20 Front Rack Walking Lunges 10 Ring Rows w/ Feet Up on 20" box. Score: A, heaviest weight. B, weight and time. Notes: A. Choose a scaling that you feel technically proficient with, and build. B. You can lower your weight for the lunges, but you can't add it back on - start heavy and stay heavy. [/x_accordion_item][x_accordion_item title="Friday 11.3" open="false"]FIT A. 15 Minutes to finish Press 2x4, 2x2 @ 3111 B. 18 Minutes to finish Deadlift 1x3, 2x2 @32X1 C. 5 Minutes Max Scaled Toes to Bar COMP A. 15 Minutes to finish Press 4x1.1 @ 3111 *Rest 30s between cluster. B. 18 Minutes to finish Deadlift - Find a 2rm @32X1 C. 5 Minute Cap 75 Toes to Bar For Time Score: A, heaviest weight. B, heaviest weight. C, total reps or time. Notes: A. Fit - Two weeks ago we had a 4x6, build from that. Comp, you have a cluster, again - hit the single. rack it & rest 30s, then hit your second single. Build from your 6.6.4.2 from two weeks ago. B. Build from last weeks DL. C. Get after it, don't tear your hands to pieces. [/x_accordion_item][x_accordion_item title="BRING A FRIEND DAY Saturday 11.4" open="false"]FIT A. 3 Sets - Teams of 2 90s @ each station Wall Balls Kettlebell Swings Box Step Ups/Box Jumps Incline Push Ups/Push Ups Rest 90s COMP A. 3 Sets - Teams of 2 90s @ each station Wall Balls 20/14 - 10'/9' Deadlifts 155/105 Box Jumps 24/20 Deficit Push Ups/Handstand Push Ups Rest 90s Score: A, total reps. Notes: A. Choose a scaling that makes sense for you and your partner - partition the 90s however you'd like. There is only 90s rest after you've completed all 4 stations.[/x_accordion_item][x_accordion_item title="Sunday 11.5" open="false"]FIT & COMP 40 minutes to complete each station at your leisure A. Find a heavy Log Viper Press B. 2 Sets - Max Sandbag to Platform in 60s AHAP rest as needed between C. 2 Sets - Max Distance Keg Carry AHAP D. EMOM - 10 Min 25 Yard Sled Push AHAP, you can take weight off but you can't add it back on score is the weight you have left Score: A. weight for viper press B. total number of sandbag to platform in both sets C. total keg distance D. total sled weight. Notes: This is a field day, we will perform a general warm up with some technical work. Then you can approach each station within the 40 minutes whenever you'd like to get it done.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 10 29

Programming 6.20 – 6.26

By: Brandon Wilton 0

Workout Log: CFSB - Class Programming
Start Date: 2022-06-20
End Date: 2022-06-26

Monday June 20, 2022
Title: Monday
Status: pending

Warmup: High Load LB - FBR

week 5/12

A) Squat + Pull - 20 min: EVERY 2:00 x 5 Sets ea

@20X1; 10 Front Squats
@20X1; 10 Bent Over DB Row
B) Bend + Push - 20 min: EVERY 2:00 x 5 Sets ea
@20X1; 10 Deadlift
@20X1; 10 Dumbbell Bench Press

Tuesday June 21, 2022
Title: Tuesday
Status: pending

Warmup: Long Mixed Work

A) Mixed Work - MAP 7 (Constance Variance): 10 Minute Amrap
5 Burpees
10 Abmat Sit Ups
15 Russian KBS
20 Prisoner Box Step Ups
25 Double Unders
50yd Farmers Carry
+
rest/walk 5 minutes
+
10 Minute Amrap
50yd Farmers Carry
25 Double Unders
20 Prisoner Box Step Ups
15 Russian KBS
10 Abmat Sit Ups
5 Burpees
+
rest/walk 5 minutes
+
10 Minute Amrap
5 Burpees
15 Russian KBS
25 Double Unders
10 Abmat Sit Ups
50yd Farmers Carry
20 Prisoner Box Step Ups

*work on consistency across sets here

Wednesday June 22, 2022
Title: Wednesday
Status: pending

Warmup: High Load UB - FBR

A) Squat + Pull - 20 Min: EVERY 2:00 x 5 Sets ea

@20X1; 10 Goblet Squat or Dual KB Front Squat
@20X1; 10 bent Over Barbell Row
B) Bend + Push - 20 Min: EVERY 2:00 x 5 Sets ea
@20X1; 10 DB RDL
@20X1; 10 Bench Press

Thursday June 23, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased

A) Mixed Work - MAP 7: 4 Minute Bike
3 Minute Run
2 Minute Row
1 Minute JR Singles
rest/walk 5 minutes
x 3 Sets

*work on consistency across sets

Friday June 24, 2022
Title: Friday
Status: pending

Warmup: Bodyweight FBR + Accessory

A) Squat + Pull + Core 17:30: 17:30 Minute Amrap
20 DB Step Ups
12-15 Barbell curls
20-30s Single Arm Plank/side

B) Bend + Push + Core 17:30: 17:30 Minute Amrap
20 UB American KBS
15-20 Tricep Extensions
15-20 KB Glute Bridge

Saturday June 25, 2022
Title: Saturday
Status: pending

Warmup: Long Mixed Cyclical or Mixed Modal

A) Mixed Work - Long Easy: 45 Minute Amrap @ easy pace
16 Alternating Turkish Get Ups
13 No Push Up Burpee Step Ups
160 Single Unders
120yd Farmers Carry *20yd increments

Sunday June 26, 2022
Title: Sunday
Status: pending

A) Mixed Modal Volume Practice: 30 Minute Amrap
15 Box Jumps w/ Step Down 24”/20"
rest 30s
12 Shoulder to Overhead 115#/75#
rest 30s
9 Toes to Bar
rest 30s

Notes
-attention to the step-down requirement

Modified
-Step Ups
-STO, weight
-TTB, K2E, V-Up, Tuck Up, Sit up

2022 06 17

Programming 6.13 – 6.19

By: Brandon Wilton 0

Workout Log: CFSB - Class Programming
Start Date: 2022-06-13
End Date: 2022-06-19

Monday June 13, 2022
Title: Monday
Status: pending

Warmup: High Load LB - FBR

week 4/12

A) Squat + Pull - 20 min: EVERY 2:30 x 4 Sets ea

@20X1; 7 Front Squats
@20X1; 7 Bent Over DB Row
B) Bend + Push - 20 min: EVERY 2:30 x 4 Sets ea
@20X1; 7 Deadlift
@20X1; 7 Dumbbell Bench Press

Tuesday June 14, 2022
Title: Tuesday
Status: pending

Warmup: Long Mixed Work

A) Mixed Work - MAP 7: 10 Minute Amrap
5 Burpees
10 Abmat Sit Ups
15 Russian KBS
20 Prisoner Box Step Ups
25 Double Unders
50yd Farmers Carry
rest/walk 5 minutes
x 3 Sets

*work on consistency across sets here

Wednesday June 15, 2022
Title: Wednesday
Status: pending

Warmup: High Load UB - FBR

A) Squat + Pull - 20 Min: EVERY 2:30 x 4 Sets ea

@20X1; 7 Goblet Squat or Dual KB Front Squat
@20X1; 7 bent Over Barbell Row
B) Bend + Push - 20 Min: EVERY 2:30 x 4 Sets ea
@20X1; 7 DB RDL
@20X1; 7 Bench Press

Thursday June 16, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased

A) Mixed Work - MAP 7: 4 Minute Row
3 Minute Bike
2 Minute Run
1 Minute Plank
rest/walk 5 minutes
x 3 Sets

*work on consistency across sets

Friday June 17, 2022
Title: Friday
Status: pending

Warmup: Bodyweight FBR

A) Squat + Pull + Core 17:30: 17:30 Minute Amrap
20 Alternating Reverse Lunge or DB Reverse Lunge
8/side Single Arm Ring Row
20yd Bear Crawl *hips down

B) Bend + Push + Core 17:30: 17:30 Minute Amrap
30 UB Russian KBS
Max -3 Push-Ups
30-60s Hollow Body Variation

*Start with something you can at least hit 15 with on the push-ups and have 3 in the tank

Saturday June 18, 2022
Title: Saturday
Status: pending

Warmup: Long Mixed Cyclical or Mixed Modal

A) Mixed Work - Long Easy: 45 Minute Amrap @ easy pace
10 Alternating Turkish Get Ups
8 No Push Up Burpee Step Ups
100 Single Unders
100yd Farmers Carry

Sunday June 19, 2022
Title: Sunday
Status: pending

A) Mixed Modal Tester: 18 Min Amrap
15 Box Jumps w/ Step Down 24”/20"
12 Shoulder to Overhead 115#/75#
9 Toes to Bar

Notes
-attention to the step-down requirement

Modified
-Step Ups
-STO, weight
-TTB, K2E, V-Up, Tuck Up, Sit up

2022 06 12

Programming 6.6 – 6.12

By: Brandon Wilton 0

Workout Log: CFSB - Class Programming
Start Date: 2022-06-06
End Date: 2022-06-12

Monday June 6, 2022
Title: Monday
Status: pending

Warmup: High Load LB - FBR

week 3/12

A) Squat + Pull - 20 min: EVERY 2:30 x 4 Sets ea

@20X1; 10 Front Squats
@20X1; 10 Bent Over DB Row
B) Bend + Push - 20 min: EVERY 2:30 x 4 Sets ea
@20X1; 10 Deadlift
@20X1; 10 Dumbbell Bench Press

Tuesday June 7, 2022
Title: Tuesday
Status: pending

Warmup: Mixed Modal Map 9 Assessment

A) Mixed Work: 40 Minute Amrap
10 Burpees
20 Abmat Sit Ups
30 Russian KBS
40 Prisoner Box Step Ups
50 Double Unders
100yd Farmers Carry

Wednesday June 8, 2022
Title: Wednesday
Status: pending

Warmup: High Load UB - FBR

A) Squat + Pull - 20 Min: EVERY 2:30 x 4 Sets ea

@20X1; 10 Goblet Squat
@20X1; 10 bent Over Barbell Row
B) Bend + Push - 20 Min: EVERY 2:30 x 4 Sets ea
@20X1; 10 DB RDL
@20X1; 10 Bench Press

Thursday June 9, 2022
Title: Thursday
Status: pending

Warmup: Mixed Cyclical Biased

A) Mixed Work - easy pace: 5 Minute BIke
4 Minute Row
3 Minute Run
2 Minute Single Unders
1 Minute Plank
x 3 Sets

Friday June 10, 2022
Title: Friday
Status: pending

Warmup: Bodyweight FBR

A) Squat + Pull + Core 17:30: 17:30 Minute Amrap
20 Walking Lunges or DB Walking Lunge
10-15 Ring Rows
20yd Bear Crawl

B) Bend + Push + Core 17:30: 17:30 Minute Amrap
30 Banded Pull Through
10-15 Push-Ups
30-60s Hollow Body Variation

Saturday June 11, 2022
Title: Saturday
Status: pending

Warmup: Long Mixed Cyclical or Mixed Modal

A) Mixed Work: 45 Minute Amrap @ easy pace
10 Cal Bike
10 No Push Up Burpees
4 Bottoms Up KB Turkish Get Ups
10 Cal Row
10 No Push Up Burpees
4 Bottoms Up KB Turkish Get Ups
300yd Run
10 No Push Up Burpees
4 Bottoms Up KB Turkish Get Ups

Sunday June 12, 2022
Title: Sunday
Status: pending

Rest Day

2022 06 05

Programming 5.30 – 6.5

By: Brandon Wilton 0

NOTES ABOUT THIS WEEK; you'll repeat some of the lifting work - dial it in and push the weight. Putting in a recovery day after Murph for those that decide to do it!

Workout Log: CFSB - Class Programming
Start Date: 2022-05-30
End Date: 2022-06-05

Monday May 30, 2022
Title: Monday
Status: pending

A) Murph: For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Notes:
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
B) Modified Murph: Row 250 meters or Bike .5 miles
15 incline pushups
20 ring rows
25 air squats
x 4 rounds

Scaled Notes:
You may also perform Murph in a team of 2-4.

Tuesday May 31, 2022
Title: Tuesday
Status: pending

Warmup: Full MAP 10 - recovery after murph

A) Mixed Work - easy pace: 75s at each
Bike
Row
Jog
Step Up
x 10 Sets

Wednesday June 1, 2022
Title: Wednesday
Status: pending

Warmup: High Load UB - FBR

A) Squat + Pull - 15 min: EVERY 2:30 x 4 Sets ea

@20X1; 10 Goblet Squat
@20X1; 10 bent Over Barbell Row
B) Bend + Push - 15 min: EVERY 2:30 x 4 Sets ea
@20X1; 10 DB RDL
@20X1; 10 Bench Press

Thursday June 2, 2022
Title: Thursday
Status: pending

Warmup: Long Mixed Cyclical

A) Mixed Cyclical: 45 Minute Amrap @ easy pace
15 Cal Bike
15 Cal Row
15 No Push Up Burpees
6 Alternating Turkish Get Ups
200yd Run

Friday June 3, 2022
Title: Friday
Status: pending

Warmup: Bodyweight FBR

A) Squat + Pull + Core 15 Min: 17:30 Minute Amrap
20 Walking Lunges or DB Walking Lunge
10-15 Ring Rows
20-30 Sit Ups
B) Bend + Push + Core 15 Min: 17:30 Minute Amrap
20 Banded Glute Bridge w/DB
10-15 Push Ups
50yd/arm Single Arm Farmers Carry

Saturday June 4, 2022
Title: Saturday
Status: pending

45 Minute Amrap
200 Yd Run

Left Arm
25yd Overhead Carry
25yd Front Rack Carry
25yd Farmers Carry

100 Single Unders

Right Arm
25yd Overhead Carry
25yd Front Rack Carry
25yd Farmers Carry

Sunday June 5, 2022
Title: Sunday
Status: pending

A) sled push : 5x50yd; rest as needed
B) Assault Bike: 2:30 Bike
2:30 Rest
x 3 Sets
C) Core: Max Side Plank/side or 90s, whichever comes first
20 Landmine Twist
x 3 Sets

2022 05 29

Programming 5.23 – 5.29

By: Brandon Wilton 0

Workout Log: CFSB - Class Programming
Start Date: 2022-05-23
End Date: 2022-05-29

Monday May 23, 2022
Title: Monday
Status: pending

Warmup: Get right into this - it is 40 minutes of work

A) Bodyweight Accumulation + Run Work: 5 Minute Run
+
directly into
+
5 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
x 4 Sets

Tuesday May 24, 2022
Title: Tuesday
Status: pending

Warmup: High Load LB - FBR

A) Squat + Pull - 20 min: EVERY 2:30 x 4 Sets ea

@20X1; 10 Front Squats
@20X1; 10 Bent Over DB Row
B) Bend + Push - 20 min: EVERY 2:30 x 4 Sets ea
@20X1; 10 Barbell RDL
@20X1; 10 Dumbbell Bench Press

Wednesday May 25, 2022
Title: Wednesday
Status: pending

Warmup: Mixed Modal

A) Mixed Work: 10 Minute Amrap
20 Cal Assault Bike
100yd Farmers Carry
10 Burpees
+
rest/walk 5 minutes
+
10 Minute Amrap
25 Double Unders
30 Step Ups
25 Double Unders
15 Russian KBS
+
rest/walk 5 minutes
+
10 Minute Amrap
300m Row
15 Abmat sit Ups
10 Ball Slams

*if over 15 people; sub ski or run

Thursday May 26, 2022
Title: Thursday
Status: pending

Warmup: High Load UB - FBR

A) Squat + Pull - 20 min: EVERY 2:30 x 4 Sets ea

@20X1; 10 Goblet Squat
@20X1; 10 bent Over Barbell Row
B) Bend + Push - 20 min: EVERY 2:30 x 4 Sets ea
@20X1; 10 DB RDL
@20X1; 10 Bench Press

Friday May 27, 2022
Title: Friday
Status: pending

Warmup: Long Mixed Cyclical

A) Mixed Cyclical: 45 Minute Amrap @ easy pace
10 Cal Bike
10 Cal Row
10 No Push Up Burpees
200yd Run
4 Alternating Turkish Get Ups
30yd/arm SA Front Rack Carry/side

Saturday May 28, 2022
Title: Saturday
Status: pending

Warmup: Bodyweight FBR

A) Squat + Pull + Core 15 Min: 15 Minute Amrap
20 Walking Lunges
10-15 Ring Rows
30-60s Front Plank on Elbows
B) Bend + Push + Core 15 Min: 15 Minute Amrap
20 Banded Glute Bridge
10-15 Push Ups
20 Alternating Front to Side Plank

Sunday May 29, 2022
Title: Sunday
Status: pending

Warmup: Full MAP 10 - chilled pace

A) Mixed Work - easy pace: 1 Minute @ each x 10 Sets
Bike
Crawl
JR singles
Row
Med Ball or Goblet Carry

https://www.loom.com/share/ba2c42352e6d49a1b376963e57a17f81

2022 05 22

Programming 5.6-5.22

By: Brandon Wilton 0

Workout Log: CFSB - Class Programming
Start Date: 2022-05-16
End Date: 2022-05-22

Monday May 16, 2022
Title: Monday
Status: missed

Warmup: Get right into this - it is 40 minutes of work

A) Bodyweight Accumulation + Run Work: 10 Minute Amrap
450yd Run
50yd Walk
+
directly into
+
10 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
x 2 Sets

Tuesday May 17, 2022
Title: Tuesday
Status: missed

Warmup: Coaches Choice

A) Deadlift: *15 Minute cap
Work up to a 3rm
OR
@20X1; 5x5; rest 90-120s
B) Bench Press: *15 Minute cap
Work up to a 3rm
OR
@20X1; 5x5; rest 90-120s
C) Core Work: 150yd Farmers Carry
*choose something tough - something you can carry for a hard 50yd, every time you set it down, rest 30s and pick it back up

Wednesday May 18, 2022
Title: Wednesday
Status: missed

Warmup: coaches choice

A) Snatch [Positions]: Overhead Squat
10 Sets
Every 90s
@2110; x3

*start at the bar, you only move up if you can nail both the positions and the tempo
B) Mixed LB: SIMPLE
10 Minute Amrap
50 American KBS
50 Reverse Lunges
50 No Push Up Burpees
250 Single Unders

COMPLEX
10 Minute Amrap
30 Burpees Over Bar *lateral, two foot jump
20 Hang Power Snatch @ 55-65% of PS
100 Double Unders or 300 Single Unders

Thursday May 19, 2022
Title: Thursday
Status: missed

Warmup: Coaches Choice

A) Back Squat: 15 Minute Cap
Work up to a 3rm
OR
@20X1; 5x5; rest 2 minutes

B) Vertical Pulling: 15 Minute Cap

Weighted Pull Up 1rm
OR
4xMax Reps strict pull up no band
OR
5x8-10 Ring Rows
C) Core Work: 6 Minute Amrap
Max Kipping toes to bar
or
Max Sit Ups

Friday May 20, 2022
Title: Friday
Status: pending

Warmup: coaches choice

A) Skill: EMOM x 10 Minutes
3 Press, Push Press, or Push Jerk
*choose one

*be sure that you understand one before moving on to the next
*don't move past 55% of your max on any of these
B) Clean [Power] 15 Min: Every 90s x 8 Sets

2 Hang Power Clean (work up to a 2rm across the sets)
OR
4-6 Hang Muscle Clean
C) Mixed UB - Teams of 2 - I go, you go (rounds): *start in reverse on even rounds

SIMPLE
12 Minute Amrap
12 Cal Assault Bike
9 Bent Over DB Row *tough
6 Strict Press or Push Press *pulled from the floor

COMPLEX
12 Minute Amrap
15 Calorie Row @ damper 10; tough
10 Push Ups
5 Push Jerk *pulled from floor

Saturday May 21, 2022
Title: Saturday
Status: pending

A) Mixed MAP 5: 3 Minute Amrap
40.30.20.10 Shuttle
16 Alternating Hang DB/KB Snatch
90s Rest
x 4 Sets
+
rest 5 minutes
+
3 Minute Amrap;
Burpees
*every 10 burpees stop and perform 10 Cal Bike, let the cals roll up
90s Rest
x 4 Sets

*you'll start with the bike this week

Sunday May 22, 2022
Title: Sunday
Status: pending

A) Grinder + Move: For Time - 12 Minute Cap
80yd Plate Push
30 Russian KBS
30 Box Jump w/SD
10 Double Push Up Burpees
10 Wall Walks
30/25 Cal AB
+
rest 5 minutes
+
4 Sets @ easy conversational
1:30 each
Bike
Jump Rope
Row
Walk

2022 05 15

Programming 5.9 – 5.15

By: Brandon Wilton 0

Monday May 9, 2022
Title: Monday
Status: pending

Warmup: This is 52 minutes of work, you'll get in and get right after it, work on pacing for the 20 minute amrap in the middle

A) Bodyweight Accumulation + Run Work: 75s Run
30s Walk
x 8 Sets
+
rest/walk 2 minutes
+
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
+
rest/walk 2 minutes
+
75s Run
30s Walk
x 8 Sets

Tuesday May 10, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift: *15 Minute cap
Work up to a 5rm
OR
@20X1; 5x5; rest 90-120s
B) Bench Press: *15 Minute cap
Work up to a 5rm
OR
@20X1; 5x5; rest 90-120s
C) Core Work: 8 Minute Amrap
50yd Dual KB Front Rack Carry
25 Yd Dual Arm Farmers Carry
20 Abmat Sit Ups

Wednesday May 11, 2022
Title: Wednesday
Status: pending

Warmup: coaches choice

A) Snatch [Positions]: Overhead Squat
10 Sets
Every 90s
@3110; x5

*start at the bar, you only move up if you can nail both the positions and the tempo
B) Mixed LB: SIMPLE
10 Minute Amrap
14 American KBS
14 Reverse Lunges
14 No Push Up Burpees
100 Single Unders

COMPLEX
10 Minute Amrap
10 Burpees Over Bar *lateral, two foot jump
8 Hang Power Snatch @ 55-65% of PS
50 Double Unders

Thursday May 12, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Back Squat: 15 Minute Cap
Work up to a 5rm
OR
@20X1; 5x5; rest 2 minutes

B) Vertical Pulling: 15 Minute Cap

Weighted Pull Up 3rm
OR
4xMax Reps strict pull up no band
OR
5x8-10 Ring Rows
C) Core Work: 8 Minute Amrap
5 Kipping Toe to Bar
10 Med Ball Sit Ups
20 Russian Twists
30s Hollow Hold Variation (bent or long)

Friday May 13, 2022
Title: Friday
Status: pending

Warmup: coaches choice

A) Skill: EMOM x 10 Minutes
3 Press, Push Press, or Push Jerk
*choose one

*be sure that you understand one before moving on to the next
*don't move past 55% of your max on any of these
B) Clean [Power] 15 Min: Every 90s x 8 Sets

3 Hang Power Clean
OR
4-6 Hang Muscle Clean

*start at the bar - only move up if technique is sound
C) Mixed UB - Teams of 2 - I go, you go (rounds): SIMPLE
12 Minute Amrap
12 Cal Assault BIke
9 Bent Over DB Row *tough
6 Strict Press or Push Press *pulled from the floor

COMPLEX
12 Minute Amrap
15 Calorie Row @ damper 10; tough
10 Push Ups
5 Push Jerk *pulled from floor

Saturday May 14, 2022
Title: Saturday - WalkMS
Status: pending

A) Walk MS!: We're closed for WalkMS today!

Sunday May 15, 2022
Title: Sunday - WODMS
Status: pending

A) WODMS: Come in for Wodms today!

2022 05 08

Programming 5.2 – 5.8

By: Brandon Wilton 0

Workout Log: CFSB - Class Programming
Start Date: 2022-05-02
End Date: 2022-05-08

Monday May 2, 2022
Title: Monday
Status: pending

Warmup: The run is the warm up here! you can build across sets if you'd like

A) Bodyweight Accumulation + Run Work: 1 Minute Run
30s Walk
x 16 Sets
+
rest/walk 5 minutes
+
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats

Tuesday May 3, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift: *15 Minute cap
@20X1; 5x5; rest 90-120s
B) Bench Press: *15 Minute cap
@20X1; 5x5; rest 90-120s
C) Core Work: 8 Minute Amrap
50yd Dual KB Front Rack Carry
25 Yd Dual Arm Farmers Carry

*use the same weight across the board

Wednesday May 4, 2022
Title: Wednesday
Status: pending

Warmup: coaches choice

A) Snatch [Positions]: Overhead Squat
10 Sets
Every 90s
@3131; x2-3

*start at the bar, you only move up if you can nail both the positions and the tempo
B) Mixed LB: SIMPLE
13 Minute Amrap
100 Single Unders
14 No Push Up Burpees
14 Reverse Lunges
14 American KBS
rest 30s

COMPLEX
13 Minute Amrap
50 Double Unders
8 Hang Power Snatch @ 55-65% of PS
10 Burpees Over Bar *lateral, two foot jump
rest 30s

Thursday May 5, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Back Squat: 18 Minute Cap
@20X1; 5x5; rest 2 minutes

B) Strict Pull Up: @20X1; 4x7; rest 2 minutes

*if you can hold the tempo well, perform them weighted
*only one band allowed

if performing Ring Rows
@20X1; 7x7; rest 60s
C) Core Work: 8 Minute Amrap
5 Kipping Toe to Bar
10 Med Ball Sit Ups
20 Russian Twists

Friday May 6, 2022
Title: Friday
Status: pending

Warmup: coaches choice

A) Skill: EMOM x 10 Minutes
3 Press, Push Press, or Push Jerk
*choose one

*be sure that you understand one before moving on to the next
*don't move past 55% of your max on any of these
B) Clean [Power] 15 Min: Every 90s x 8 Sets
2 Hang Power Clean @ 21X0

*start at the bar, you only move up if you can nail both the positions and the tempo
C) Mixed UB - Teams of 2 - I go, you go (rounds): SIMPLE
12 Minute Amrap
6 Strict Press or Push Press *pulled from the floor 9 Bent Over DB Row *tough
12 Cal Assault BIke

COMPLEX
12 Minute Amrap
5 Push Jerk *pulled from floor
10 Push Ups
15 Calorie Row @ damper 10; tough

Saturday May 7, 2022
Title: Saturday
Status: pending

A) Mixed MAP 5: 3 Minute Amrap
300yd Shuttle
30 Alternating Hang DB/KB Snatch
90s Rest
x 4 Sets
+
rest 5 minutes
+
3 Minute Amrap;
Assault BIke; every 20 cals stop and perform
10 Burpees
90s Rest
x 4 Sets

*you'll start with the bike this week

Sunday May 8, 2022
Title: Sunday
Status: pending

A) Grinder + Move: For Time - 10 Minute Cap
10 Double Push Up Burpees
10 Wall Walks
30/25 Cal AB
60yd Plate Push
30 Box Jump w/SD
30 Russian KBS
+
rest 5 minutes
+
4 Sets @ easy conversational
1:30 each
Bike
Jump Rope
Row
Walk

2022 05 01

Programming 4.25 – 5.1

By: Brandon Wilton 0

Workout Log: CFSB - Class Programming
Start Date: 2022-04-25
End Date: 2022-05-01

Monday April 25, 2022
Title: Monday
Status: missed

Warmup: The run is the warm up here! you can build across sets if you'd like

A) Bodyweight Accumulation + Run Work: 1 Minute Run
45s Walk
x 16 Sets
+
rest/walk 5 minutes
+
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
rest 30s

Tuesday April 26, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift: *15 Minute cap
@3111; 5x3; rest 90-120s
B) Bench Press: *15 Minute cap
@3111; 5x3; rest 90-120s
C) Core Work: 8 Minute Amrap
25yd/arm Single Arm Farmers Carry
50yd Goblet Carry

Wednesday April 27, 2022
Title: Wednesday
Status: pending

Warmup: coaches choice

A) Snatch [Positions: Overhead Squat
10 Sets
Every 90s
@3232; x2-3

*start at the bar, you only move up if you can nail both the positions and the tempo
B) Mixed LB: SIMPLE
13 Minute Amrap
50 Single Unders
10 No Push Up Burpees
10 Reverse Lunges
10 American KBS
50 Single Unders
rest 30s

COMPLEX
13 Minute Amrap
4 Hang Power Snatch @ 55-65% of PS
10 Burpees Over Bar *lateral, two foot jump
4 Hang Power Snatch @ 55-65% of PS
50 Double Unders
rest 30s

Thursday April 28, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Back Squat: 18 Minute Cap
@3111; 7.7.5.5.3.3; rest 2 minutes

B) Strict Pull Up: @3111; 4x7; rest 2 minutes

*if you can hold the tempo well, perform them weighted
*only one band allowed

if performing Ring Rows
@3111; 7x7; rest 60s
C) Core Work: 8 Minute Amrap
5 Kipping Toe to Bar
10 Med Ball Sit Ups
20 Russian Twists

Friday April 29, 2022
Title: Friday
Status: pending

Warmup: coaches choice

A) Skill: EMOM x 10 Minutes
3 Press, Push Press, or Push Jerk
*choose one

*be sure that you understand one before moving on to the next
*don't move past 45% of your max on any of these
B) Clean [Power] 15 Min: Every 90s x 8 Sets
3 Hang Power Clean @ 32X0

*start at the bar, you only move up if you can nail both the positions and the tempo
C) Mixed UB - Teams of 2 - I go, you go (rounds): SIMPLE
12 Minute Amrap
5 Strict Press or Push Press *pulled from the floor
10 Step Ups
15 Cal Assault BIke

COMPLEX
12 Minute Amrap
5 Push Jerk *pulled from floor
10 Box Jumps w/SD
15 Calorie Row @ damper 10; tough

Saturday April 30, 2022
Title: Saturday
Status: pending

20 Minute Amrap
10 Burpees each
*while partner holds a goblet position
10 Cal Bike each
*while partner holds a plank
20 Russian KBS
*while partner holds a wall sit

Sunday May 1, 2022
Title: Sunday
Status: pending

A) Grinder + Move: For Time - 10 Minute Cap
30/25 Cal AB
30 Box Jump w/SD
10 Double Push Up Burpees
30 Russian KBS
10 Wall Walks
60yd Plate Push
+
rest 5 minutes
+
4 Sets @ easy conversational
1:30 each
Bike
Jump Rope
Row
Walk

2022 04 24

Programming 4.18 – 4.24

By: Brandon Wilton 0

Workout Log: CFSB - Class Programming
Start Date: 2022-04-18
End Date: 2022-04-24

Monday April 18, 2022
Title: Monday
Status: pending

Warmup: The run is the warm up here! you can build across sets if you'd like

A) Bodyweight Accumulation + Run Work: 1 Minute Run *10yd shuttles :(
30s Walk
x 12 Sets
+
rest/walk 7 minutes
+
20 Minute Amrap
5 Pull Ups
10 Push Ups
15 Air Squats
rest 45s

Tuesday April 19, 2022
Title: Tuesday
Status: pending

Warmup: Coaches Choice

A) Deadlift: *18 Minute cap
@3111; 5x5; rest 90-120s
B) Bench Press: *18 Minute cap
@3111; 5x5; rest 90-120s
C) Core Work: 10 Minute Amrap
50yd Farmers Carry
20 Med Ball Sit Ups

Wednesday April 20, 2022
Title: Wednesday
Status: pending

Warmup: Coaches choice you'll choose either practice or express today
+
Snatch RDL
Hang Snatch Pull
Hang Snatch High Pull

A) Snatch [Positions] - 15 Minute Cap: 5 Sets
3 Overhead Squats @ 3111

Build up to a heavy set for the day or practice
B) Mixed LB: PRACTICE
13 Minute Amrap
15 American KBS
15 No Push Up Burpees
90 Single Unders
rest 30s

EXPRESS
13 Minute Amrap
6 Hang Power Snatch @ 55-65% of PS
9 Burpees Over Bar *lateral, two foot jump
45 Double Unders
rest 30s

Thursday April 21, 2022
Title: Thursday
Status: pending

Warmup: Coaches Choice

A) Back Squat: 18 Minute Cap
@3111; 5x3; rest 2 minutes
B) Strict Pull Up: @3111; 4x7; rest 2 minutes

*if you can hold the tempo well, perform them weighted
*only one band allowed

if performing Ring Rows
@3111; 7x7; rest 60s
C) Core Work: 10 Minute Amrap
50yd Goblet or Dual KB Front Rack Carry
5 Kipping Toe to Bar
10 Ball Slams

Friday April 22, 2022
Title: Friday
Status: pending

Warmup: Coaches Choice, you'll choose either PRACTICE or EXPRESS today
+
Clean RDL
Hang Clean Pull
Hang Clean High Pull

A) Clean [Power] 15 Min: 5 Sets
5 Hang Power Clean @ 21X0

build up to a heavy set for the day or practice
B) Mixed UB - Teams of 2 - I go, you go (rounds): PRACTICE
15 Minute Amrap
10 Strict Press *pulled from floor
20 Cal Assault BIke

EXPRESS
15 Minute Amrap
10 Push Jerk *pulled from floor
20 Calorie Row @ damper 10; tough

Saturday April 23, 2022
Title: Saturday
Status: pending

A) Mixed MAP 6: 3 Minute Amrap
16 Alternating DB/KB Snatch
80yd Shuttle
2 Min Rest
x 4 Sets
+
rest 5 minutes
+
3 Minute Amrap;
Assault BIke; every 10 cals stop and perform
10 Burpees
2 min Rest
x 4 Sets

Sunday April 24, 2022
Title: Sunday
Status: pending

A) Grinder + Move: For Time - 10 Minute Cap
60yd Plate Push
10 Wall Walks
30 Russian KBS
10 Double Push Up Burpees
30 Box Jump w/SD
30/25 Cal AB
+
rest 5 minutes
+
3 Sets @ easy conversational
1:30 each
Bike
Jump Rope
Row
Walk

2022 04 16

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