CrossFit South Bend

[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

Barbells for Boobs and Halloween Wod! 

Mindfulness Mondays: 12 Daily Choices That Define Your Life

Wellness Wednesday – Top 5 mistakes with a Paleo Diet

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 10.23″ open=”false”]FIT

A.
8 Sets
Every 90s – 5 Muscle Cleans, build

B.
10 Minute Amrap – Teams of 2
Max Push Press
Bar Hang/Ring Row Hang

C.
Optional
2 Sets
30 Banded Straight Arm Lat Pulldowns
30 Bicep Curls

COMP

A.
8 Sets
Every 90s – 3 Power Cleans, build

B.
10 Minute Amrap – Teams of 2
Max Shoulder To Overhead
Tuck Sit Hang

C.
Optional
2 Sets
30 Banded Straight Arm Lat Pulldowns
30 Bicep Curls

Score: A, heaviest weight. B, STO Reps + Weight. B, No score, just do.

Notes:

A. Build over the sets
B. Change as needed, you can only push press while your partner is hanging – reps when your partner drops will not count.[/x_accordion_item][x_accordion_item title=”Tuesday 10.24″ open=”false”]FIT

A.

20 Minutes to finish
Back Squat 2×5 @ 30X1
Back Squat 2×3 @ no tempo

B.
For time – 10 minute cap
Row 50/40 Cals
50 Goblet Squats/Wall Balls
100 Singles/50 Doubles

COMP

A.

20 Minutes to finish
Back Squat 4.3.2.2 @ 30X1
Perform last 2 at no tempo.

B.
For time – 10 minute cap
Bike 50 Cals
50 Wall Balls
100 Doubles

Score: A, heaviest weight. B, reps in time, or time.
Notes:
A, beat your prior #’s from the last week. I want your lower sets to be HEAVY.
B, Get after it. Choose a scaling that is tough for you to finish if at all.

[/x_accordion_item][x_accordion_item title=”Wednesday 10.25″ open=”false”]FIT

A.
25 Minutes to finish
Bench Press 1×5 @ 31X1
Bench Press 2×3 @ no tempo

B.
3 Sets
30 Barbell Bent Over Rows
Max Incline Push Ups (20-30 Range)

C. Optional
Amrap in 5 minutes
Burpee Box Step Overs

COMP

A.
25 Minutes to finish
Bench Press 2×3 @ 31X1

Then ditch the tempo and go for for a new 2rm in the remaining time

B. Optional
3 Sets
30 Barbell Bent Over Rows
Max Push Ups/Incline Push Ups (20-30 Range)

C. Optional
Amrap in 5 minutes
Burpee Box Jump Overs

Score: A, heaviest weight. B, Bent row weight. C, Total # of reps.
Notes:

A, beat your #’s from last week
B, Choose something that you can hit ALL 30 with unbroken. If the lightest bar is still too heavy – use light dumbells
C, work on consistency in your pacing here.

[/x_accordion_item][x_accordion_item title=”Thursday 10.26″ open=”false”]FIT

Snatch Warm Up

A.
Every 90s x 8
Hang Power Snatch x 3

B.
18 Minutes to finish
Deadlift 2×4 @32X1

C. Optional, if time allows – attempt to beat last week
5 Minute Max Step Ups/Walking Lunges

COMP

Snatch Warm Up

A.
Every 90s x 8
Full Snatch x 1

B.
18 Minutes to finish
Deadlift – Find a 3rm @32X1

C. Optional, if time allows – attempt to beat last week
5 Minute Max Front Rack DB Walking Lunges

Score: A, heaviest weight. B, heaviest weight. C, # of reps.

Notes:
A, beat your #’s from last week.
B, beat your #’s from last week
C, beat your #’s from last week.

[/x_accordion_item][x_accordion_item title=”Friday 10.27 – HELEN MEETS GRACE” open=”false”]Hey all, we will be taking donations all day for Barbells for Boobs! Just a heads up

FIT

“Helen meets Grace”

In a Team of 2, Complete For Time:

3 Rounds for Time:
400m Run
21 Russian Kettlebell Swings
21 Jumping Pull Ups

Then Complete:
30 Hang Power Clean + Press/Push Press

* One partner works at a time; split reps as you see fit
* For fit, you run one at a time with the other partner resting

COMP

“Helen meets Grace”

In a Team of 2, Complete For Time:

3 Rounds for Time:
400m Run
21 American Kettlebell Swings (53#/35#)
12 Pull-ups

Then Complete:
30 Clean & Jerks (135#/95#)

* One partner works at a time; split reps as you see fit
** Both partners must run 400m together

Score: Time and weight

Notes:

Choose a scaling that makes sense for you.[/x_accordion_item][x_accordion_item title=”Saturday 10.28 – COSTUME HALLOWEEN WOD” open=”false”]FIT AND COMP

A.

It’s a surprise team wod…

Come in costume!

[/x_accordion_item][x_accordion_item title=”Sunday 10.29″ open=”false”]FIT

A.

15 Minutes to work to a heavy 3 Press/Push Press

B.

Amrap in 15 minutes

10 Ring Rows
10 Box Dips
10 Air Squats

COMP

A.

15 Minutes to work to a heavy 3 Shoulder to Overhead

B.

Amrap in 15 minutes

10 Pull Ups (Strict/Kipping)
10 Dips
20 Walking Lunges

Score: A, weight. B, reps.

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