CrossFit South Bend

[cs_content][cs_section parallax=”false” 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=”true”]Nikki’s Story – Eating healthy while flying most weeks for work

January Fundamentals Begins Next Week! 

The lost and found box @ CFSB! 

Crossfit South Bend Christmas Party – Saturday January 21st @ 6:00pm

Why CrossFit Kids?

Next BAFD @ CFSB Date Announced

WHOLE 90 LAUNCHED! 2017 Whole 90 Nutrition Challenge Announced

***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!)**

Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title=”Monday 1.2.17″ open=”false”]A.

Power Snatch or Full Snatch

15 Minutes to work to a heavy double

Score is weight

B. CP

Every minute on the minute for 12 minutes

Minute 1: Power Snatch or Full Snatch Double @ 80-90% of your 2
Minute 2: 30-50 Double Unders
Minute 3: 7-10 Bar Over Burpees

Score weight, doubles, bar over burpees separately

C.

As soon as the workout is finished, rest 2 minutes to get a PVC pipe, then perform

4 minute amrap

5 Pass Throughs
2 Spiderman with vertical reach each leg

Notes:

A. Pick one. If you are going to be performing the open – hit a full snatch. If flexibility allows, hit a full snatch.[/x_accordion_item][x_accordion_item title=”Tuesday 1.3.17″ open=”false”]A.

Push Press

15 minutes to establish a heavy 2

B. Aerobic Work

3 Rounds

3 Minute Amrap

3 Shoulder to Overhead @ 55-65% of today’s 2
6 Toes to Bar
9 Box Step Ups

rest 2 minutes between rounds

C.

rest 2 minutes after the last round and perform a mandatory coaches choice cool down

Notes:

Try to be consistent in your scoring on part B.[/x_accordion_item][x_accordion_item title=”Wednesday 1.4.17″ open=”false”]A.

Hang Clean

15 minutes to establish a heavy unbroken 3

B. CP

8 Minute amrap

3 Hang Cleans @ 80-90% of today’s 3
5 Muscle Ups

C.

rest 2 minutes after part B and perform

4-6 minute amrap

10 Pass Throughs
10 Left Leg Rocking Couch Stretch
10 Right Leg Rocking Couch Stretch

Notes:

Dropdown scaling for part B. Can’t do muscle ups? do 10 Chest to Bar Pull Ups….Can’t do those? Do 15 Ring Rows.[/x_accordion_item][x_accordion_item title=”Thursday 1.5.17″ open=”false”]A.

Bench Press

15 minutes to hit a heavy 5 @ 3111

B. Aerobic

3 Minute Row for cals
rest 3 minutes

3 minute amrap push ups
every time you break, perform 10 American KB Swings
rest 3 minutes

3 Minute Row for cals
rest 3 minutes

3 minute amrap push ups
every time you break, perform 10 American KB Swings
rest 3 minutes

C.

If time allows

3-5 Rounds

30s Doorway stretch each arm
5 Reverse Snow Angels[/x_accordion_item][x_accordion_item title=”Friday 1.6.17″ open=”false”]A.

15 Minutes of kipping skill practice

B.

Touch and Go Deadlift

15 Minutes to work to a MODERATE AND PRETTY 10

C. Lactic Endurance

Teams of 6

For time

20 Unbroken Deadlifts
8×30 Yard out and back runs

D.

Accumulate 3 minutes each side in a banded hamstring stretch

Notes:

B. Make it pretty, you can use your 10 here to move up or down from for part C.

C. Yeah, choose a weight you can be pretty with but move move move.

This is a short lactic endurance workout. You hit 20 TNGDL, then do your runs, tag the next athlete up.[/x_accordion_item][x_accordion_item title=”Saturday 1.7.17″ open=”false”]A.

Teams of 2

12.9.6
Thrusters @ 125/85
Handstand Push Ups

50 Burpee Box Jump Overs

6.9.12
Thrusters
Handstand Push Ups

Notes: Share the work however you’d like!

Scaling with either be HSPU, Bench Dips, or Hand Release Push Ups[/x_accordion_item][x_accordion_item title=”Sunday 1.8.17″ open=”false”]A.

3 Rounds

Row 30 Cals
TNG Power Snatch 10.10.10
Double Under 10.20.30

Note: the ” . ” denotes you’ll break from the set for a few breathes.[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]