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=”false”]The 2017 Whole90 Nutrition Challenge – Angie’s Story

WHOLE 90 LAUNCHED! 2017 Whole 90 Nutrition Challenge Announced

New Camp 1/7 – CrossFit South Bend Kids/Teens Winter Camp Registration Opens Soon! Click for details

Students and Travelers! Membership Holds for the Holidays

***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 12.12″ open=”false”]A. CP

20 Minute Amrap

20-30 Doubles
10 Bent Over Rows
10 Front Rack Lunges with Bent Over Row Weight
10 Hollow Rocks

*no score

B. Strength

5×2 Back Squat @ 30X1

Notes:

Part A, move smooth, it’s okay to go heavy on the row and lunge – just use the same weight. The only warm up you’ll need is hitting a couple sets to choose your weight, you can even climb a little during the workout, it doesn’t have to start exact.

Part B.  Know your numbers from last week and try to best them by 3-5%[/x_accordion_item][x_accordion_item title=”Tuesday 12.13″ open=”false”]A. Strength

15 Minutes to establish a max ground to overhead

score weight

B. CP

12 Minute amrap

5 Shoulder to overhead @ 75-85% of your GTO weight
10 Toes to Bar
15 Burpee Box Jumps with Step Down

score reps and weight

Notes:

A. Use any method you’d like, although clean and jerk is the one you’ll hit the heaviest weight with.

B. We have been playing with accumulating some volume in these movements, get after it on this one.[/x_accordion_item][x_accordion_item title=”Wednesday 12.14″ open=”false”]A. Aerobic @ 70% Right out of the gate

10 minute amrap

10 Left Arm Kelso Shrugs
20 Yard Left Arm Farmers Walk
10 Right Arm Kelso Shrugs
20 Right Arm Kelso Shrugs
10 Ball Slams

*No score, move smooth

B. Strength

Hit your sets @ the top of a 3 minute mark

Deadlift 2.2.2.1.1

score weight

C. Lactic Endurance @ 85%

Amrap in 4 minutes

7 Ball Slams
7 Burpees
3 Down and Back Runs (10 yards each distance, 60yd total)

score reps

Notes:

A. no warm up, get your weights and get right into it

B. You can climb a bit in the twos but I want some heavy/pretty lifts at the end

C. Move fast on this one, choose weights that allow for that.[/x_accordion_item][x_accordion_item title=”Thursday 12.15″ open=”false”]A. Strength

@ the top of a 3 minute mark for 15 minutes

1x Max effort ring rows
1x Max effort strict CHIN ups
2.2.2.2.2 Weighted PULL ups (build)

B. Aerobic

Amrap in 20 minutes

1 Turkish Get Up + Walk Across 10 Yards + TGU Down Left Arm
1 Turkish Get Up + Walk Across 10 Yards + TGU Down Right Arm
10 Teapots each side

Notes:

A. Switched the hand positioning for the pulling this time for both groups
B. Go with a challenging weight

[/x_accordion_item][x_accordion_item title=”Friday 12.16″ open=”false”]A. Strength

15 minutes to work to a Hang Power Clean x 2 – stay connected

B. CP

Amrap in 8 minutes

Hang Power Clean x 2 @80-90% of today’s 2
40 Double Unders

Notes:

A. Stay connected, go hard
B. Exactly what it sounds like, scale the dbls accordingly[/x_accordion_item][x_accordion_item title=”Saturday 12.17″ open=”false”]A. CP

Teams of 3

EMOM – Row Max Calories in 30 minutes…

Partner 1: 7 Thrusters
Partner 2: 7 Box Jumps with Step Down
Partner 3: Row for Calories

Notes:

One partner begins on each station
Every minute on the minute, they rotate.
The 7 Thrusters and 7 Box Jumps must be done before the minute is up for partners 1 and 2.
Partner 3 will row for max calories – the calories are the only thing that count to score, everything else is a buy in.

We will scale this accordingly so that you finish in a reasonable time with your 7s.[/x_accordion_item][x_accordion_item title=”Sunday 12.18″ open=”false”]A. Aerobic

50 Yard Left Arm Overhead Walk
50 Yard Right Arm Overhead Walk
30s Pillar
2 Wall Walks
7 TNG Power Snatches@ manageable weight

Notes: Same as last week, but with Snatches![/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]