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”]Wades Army Wrap Up

Whole90 Success Story-Lauren lost 17lbs while driving 500 miles a week for work!

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

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

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[/x_accordion_item][x_accordion_item title=”Monday 12.19″ open=”false”]A. Aerobic – No warm up, just go

20 Minute Amrap

20-30 Doubles
10 Pendlay Row
8 Bulgarian Split Squats each leg
30s Pillar

no score

B. Strength

Back Squat 4×1.1

score weight

notes:

A. Don’t bastardize the pendlay rows, I want you bent over parallel to the floor. If we have to we will give you a target to touch your head to.

B.

Here is how this shit goes

Hit your single
rack it, rest 20s
Hit your single again
rack it, rest 3-5

do this by 4

priming you for the single next week[/x_accordion_item][x_accordion_item title=”Tuesday 12.20″ open=”false”]A.

15 Minutes to establish a heavy 2 Power Snatch

score weight

B.

8 minute amrap
2 Power Snatches @ 75-85% of today’s 2
8 Bar over Burpees

score total reps

Notes:

A. make it pretty – reset between lifts, these are not TNG

B. priming you for the tester next week[/x_accordion_item][x_accordion_item title=”Wednesday 12.21″ open=”false”]A. Aerobic – right out of the gate, no warmup

10 minute amrap

10 L arm Kelso Shrugs
10 L arm Teapots
10 R arm Kelso Shrugs
10 R arm Teapots
10 Left Glute Bridge
10 Right Glute Bridge

no score

B.  Strength

15 minutes to find a heavy 8 RDL @ 3111

score weight

C. Lactic Endurance

4 Minute row for meters

score meters

note:

A. right out of the gate, get to work
B. make it pretty, keep to the tempo
C. use this to find your 2k pace for next week. If you have a prior 2k – work within 90-100% of your 2k pace.[/x_accordion_item][x_accordion_item title=”Thursday 12.22″ open=”false”]A.

Amrap in 30 minutes

8 Turkish Get Ups
20 Hollow Rocks
Max Strict Pull Ups

Notes:

Smooth weight for the TGU, Make the Hollow Rocks Pretty – use your scaling for the last 8 weeks of pulling for the pull ups. If you have been doing them weighted, move back to strict unweighted.[/x_accordion_item][x_accordion_item title=”Friday 12.23 – 12 DAYS OF XMAS WOD!” open=”false”]A.

30 minute time cap

1 Rope Climb
20 Double Unders
3 Back Squats
4 Shoulder to Overhead
5 Hang Power Cleans
6 Deadlifts
7 Toes to Bar
8 Hand Release Push Ups
9 Ball Slams 40/30
10 Burpees
11 American Kettlebell Swings 70/55
12 Box Jumps @ 30″/24″

Notes:

Ooooooookay.

This works like the song.

1. Rope Climb….
20 Doubles, 1 Rope Climb…
3 Back Squats, 20 Doubles, 1 Rope Climb…
4 Shoulder to Overhead, 3 Back Squats, 20 Doubles, 1 rope Climb…
5 Hang Power Cleans,  4 STO, 3 BS, 20 DBLS, 1RC…

you get the idea

choose a weight for the barbell work that makes sense for you – and for the entire workout, 30 minute cap

if you CANNOT perform this as I have it written above, here is an acceptable scaled option.

10 Ring Rows
20 Singles
3 Back Squats
4 Shoulder to Overhead
5 Hang Power Cleans
6 Deadlifts
7 Toes to Bar – scaled
8 Hand Release Push Ups – on knees
9 Ball Slams –  light
10 No Push Up Burpees
11 Kb Swings – russian, light
12. Box Jumps @  low[/x_accordion_item][x_accordion_item title=”XMAS EVE – Sat, CLOSED!” open=”false”]We are closed, have a wonderful xmas 🙂

Really though, travel safe
Enjoy some time with your families

We will look forward to seeing you all when you get back[/x_accordion_item][x_accordion_item title=”CHRISTMAS! – Sun, Closed” open=”false”]Merry Christmas Everyone 🙂

Thank you for being amazing members[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]