CrossFit Wods 2.1.16 – 2.7.16 ** Fun Week **
[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”Things coming soon at CrossFit South Bend” parent_id=”” id=”” class=”” style=””]CFSB NEWS – EVENTS – UPDATES
FEBRUARY FUNDAMENTALS BEGINS THIS WEEK – Click here for details
THE CROSSFIT OPEN- Announcing the 2016 CrossFit Intramural Open
LOCAL BUSINESS EVENTS – Whole Foods Value Tour
MOBILITY SERIES – 4 WEEKS TO LESS LOWER BODY PAIN
NEW CLASS TIME THURSDAY – Click here to read about it – LOOK FOR POSSIBLE NEW CLASSES OPENING UP OVER THE NEXT FEW MONTHS!
NEW CLASS TIME(S) TUE/THU Another Set of New Classes Added!
NEW SWAG – Triple OG Hoodie Pre-Order is Up![/accordion_item][accordion_item title=”Monday 2.1.16″ parent_id=”” id=”” class=”” style=””]Monday 2.1.16
A.
In teams of three, alternate sets to complete as many rounds and reps as possible in 12 minutes of:
3 Push Press (155/105 lbs)
6 Box Jump-Overs 24/20
9 Russian Kettlebell Swings (32/24 kg)
Notes:
Push Press: We will pair you up with people around your own strength level – you’ll get 1 bar per team unless it is a mixed gender team – If there is a huge strength disparity I’ll allow two bars as well. But not three…three is right out.
Box Jumps Overs: Don’t hit your shins, pay attention to what you are doing – if you are not comfortable with the height, tilt the box down to a 20″, or stack plates if you are a lady.
Kettle bell Swings are Russian
One person goes through, hits 3.6.9, tags in the partner who completes 3.6.9…so on and so forth.
[/accordion_item][accordion_item title=”Tuesday 2.2.16″ parent_id=”” id=”” class=”” style=””]Tuesday 2.2.16
In teams of 5, complete 3 sets each of:
30 Calorie Row
30 Burpees
30 Sit-Ups
30 Wall Ball Shots 20/14 – 10/9
30 minute cap
Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.
Notes:
This workout may take a while, I put a 30 minute cap on it, scale so that you can finish it under the 30 minute cap – so move that ass when you get to a movement. We will pair you up appropriately by rowing speeds and ability and gender if possible due to the wall ball.
Burpees and Sit Ups are standard – Just a plain ol burpee, make sure you open up at the top though, and have some consideration for how your feet are landing (we would prefer toes forward while landing on a full foot)
Sit ups are not anchored, butterfly or regular
Wall Balls are standard.
If you have less than a team of 5 – just conga line through and accumulate 3 rounds each – with a 1 minute rest after the wall ball shots.
[/accordion_item][accordion_item title=”Wednesday 2.3.16″ parent_id=”” id=”” class=”” style=””]Wednesday 2.3.16
A.
Handstand Push Up Kipping skill work
B.
“Diane”
21-15-9
Deadlifts 225/155
Handstand Push Ups
Notes:
The warm up will be handstand push up kipping skill work of the coaches choice
The scaling is…
Handstand Push Up – 20 inch box handstand push up – Push Up – chest elevated handstand push up
**Choose a scaling for handstand push ups you feel as though you can hit 10 – 15 reps easy with.
**Choose a weight that looks pretty when you deadlift it[/accordion_item][accordion_item title=”Thursday 2.4.16″ parent_id=”” id=”” class=”” style=””]Thursday 2.4.16
For time:
200 toes-to-bars, while both barbells are held in front rack position
200 front squats (135 / 95 lb.), while 2 teammates hang from the pull-up bar
Notes:
At the call of “3, 2, 1 … go,” one athlete will jump onto the pull-up bar and begin performing toes-to-bars. Meanwhile, two other teammates will lift both barbells to the front rack position and hold them there. In order for the toes-to-bars to count, both barbells must be in the front rack position for the duration of the rep. The 200 toes-to-bars may be divided however the team likes, but only one athlete can be performing them at a time, and each athlete must complete at least 25 reps.
After all 200 toes-to-bars are complete, the team will complete a total of 200 front squats. This time for the reps to count, two of the teammates must be hanging from the pull-up bar. Only one athlete may perform front squats at a time, and each athlete must complete at least 25 of the 200 reps. Racks are not permitted.
The team’s score is the total time to complete the workout.
[/accordion_item][accordion_item title=”Friday 2.5.16″ parent_id=”” id=”” class=”” style=””]Friday 2.5.16
A.
Tempo Close Grip Bench Press 3.3.3.3
B.
Teams of 2
Spy vs Spy
Chest Elevated Push Up on Bar – 100 reps
Goblet Squat Static Hold – 55/35
C.
4 Rounds
Barbell Curls x Max Reps
Single Arm Dumbbell Rows x Max Reps Left and Right Arm
Notes:
Close Grip Bench: Tempo is a 3 count down, then fast up.
Spy v.s. Spy: Teams of 2. One partner will do Chest Elevated Push Up on Bar for max reps while the other partner performs Goblet Squat Static Hold. Once you break, you switch and the other partner does the push ups with the other partner does the holds. The workout is over when both partners reach 100 total reps each.
Chest Elevated Push Up: You can use the cross bars on the pull up station, set bars at 30″ on the squat racks, use the kid pull up bar attachments. All are viable options.
Barbell Curls and Single Arm DB Rows: Start with something you can hit a rep range of 10-16 with.[/accordion_item][accordion_item title=”Saturday 2.6.16″ parent_id=”” id=”” class=”” style=””]Saturday 2.6.16
A.
Every 3 minutes for 8 Rounds (24 Minutes)
Odd Rounds – Complete a set of the complex below at 135/95
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Even Rounds – Complete the set below
40 Double Unders
15 No Push Up Burpees
Notes:
This is exactly what it looks like – I would prefer not to see you grind the rounds out until you are chasing the clock – meaning if its taking you the full 3 minutes, scale so that you have around 30 – 60 seconds left in each round at the end.[/accordion_item][accordion_item title=”Sunday 2.7.16″ parent_id=”” id=”” class=”” style=””]Sunday 2.7.16
A.
Amrap in 16 minutes
Teams of 2 – Alternating Rounds
3 Muscle Ups OR 10 Chest to Bar
10 Overhead Squats 95/65
Rest 5-10 minutes
B.
At a relaxed pace – perform a 10 minute amrap of
10 Calorie Row
10 Box Step Ups
10 American Kettlebell Swings 55/35
Notes:
Lets get some muscle ups in here, work on stringing all 3’s together, the rest should make it a bit easier – but the overhead squats will play into fatigue a bit.
If you cannot get muscle ups, your scaling is 10 chest to bar
For part B. I just want some steady state work.[/accordion_item][/accordion][/vc_column][/vc_row]
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