
2018 04 22
2018 04 22
2018 04 15
2018 03 18
2018 03 11
2018 03 04
2018 02 25
2018 02 11
2018 01 28
2018 01 14
CrossFit Blog Programming 1.8 – 1.14
2018 01 07
CrossFit Main Blog Programming 1.1 – 1.7
2017 12 31
Crossfit Blog Programming 12.26 – 1.1.2018
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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
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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
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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
2017 12 03
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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
2017 10 29
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
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
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
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
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
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
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
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
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
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
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
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
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
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
2022 05 22
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
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
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
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
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