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”]Childcare Partnership with CFSB and Free Time Kids Playcare!

Grocery Store Tour with Fresh Thyme and CFSB

Primal Kitchen Part 1

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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 2.27″ open=”false”]A.

Hang Power Clean Heavy Single

15 minutes to find it

score weight

B.

3 Rounds

1 minute of hang power cleans @ 60% of your single
rest 1 minute
1 minute of chest to bar pull ups
rest 1 minute
1 minute of double unders
rest1 minute
1 minute of russian kettle bell swings
rest 1 minute

score reps

Notes:

OPEN COMPETITORS

If you are doing the open and don’t want to wreck yourself – don’t hit failure on your sets during this and work on being consistent through the workout with your reps for each round. be conservative.[/x_accordion_item][x_accordion_item title=”Tuesday 2.28″ open=”false”]A.

Push Press x 3

15 minutes to find a heavy triple

B.

12 Minute Amrap

30 Wall Balls
15 Toes to Bar
15 Burpees

Notes:

OPEN COMPETITORS – Work on pacing. Don’t kill yourselves[/x_accordion_item][x_accordion_item title=”Wednesday 3.1″ open=”false”]A.

20 minutes of pistol practice

B.

For time

3 Rounds

@ the top of a 4 minute mark

Row 25/20 Calories
10 Burpees
Run 10 yard shuttles in remaining time

rest 4 minutes between rounds

Notes:

OPEN COMPETITORS – increase pace on this one on rounds 1 and 2 – hit round 3 hard.[/x_accordion_item][x_accordion_item title=”Thursday 3.2″ open=”false”]A.

30 Minute Amrap

50 Yard Left Arm Overhead Walk
50 Yard Right Arm Overhead Walk
45s FLR
10 Step Ups
30 Double Unders
10 Russian Twists
45s Squat Hold

Notes:

OPEN COMPETITORS – come in, get sweaty, move some blood around, prep for tomorrow.[/x_accordion_item][x_accordion_item title=”Friday 3.3″ open=”false”]A. The Warm Up

@ the top of a running clock

0 – 6 minutes

2 Rounds
30s Row Moderate
30s Row Soft
30s Run Moderate
30s Run Soft
30s Spiderman Stretch Left Leg
30s Spiderman Stretch Right Leg

6-9 Rest and grab a barbell

9-15 – do this below

3 Rounds

2×3 way sit ups
6 lunges @ bodyweight
6 barbell muscle cleans

15-18 chill the fuck out

18-28 a little bit of skill work, and a little bit of working up

work up to or past your power clean weight with a PC warm up – make sure you can lunge it AND power clean it.

28-31 hold up, almost there

31 – 37 do this below

2 Rounds

4 front rack lunges @ game weight
4 Toes to bar
3 Power Cleans @ game weight

37-41 …wait…

B.
12 Minute Amrap

21 Front Rack Reverse Lunges 95/65
15 Toes to Bar
9 Power Cleans 95/65

Notes:

Get after it.[/x_accordion_item][x_accordion_item title=”Saturday 3.4″ open=”false”]A.

Shoulder to overhead work – pulled from the floor

B.

Amrap in 20 minutes

40 Double Unders
30 Calorie Row
20 Bar over Burpees
10 Shoulder to Overhead 135/95

Notes:

If you are training through the open and/or not doing the open – do this wod as written

If you are intending on doing the open wod a second time, or really want to put some weight on your open wods

recover with this

30 minute amrap

jog 100 yards
walk 100 yards fast
spiderman 20 yards
step up x 10
4 inchworms alternating
10 pass throughs[/x_accordion_item][x_accordion_item title=”Sunday 3.5″ open=”false”]A.

Accumulate 30 Turkish Get Ups

B.

2 Rounds

Row 3 minutes
rest 3 minutes

Jog 3 minutes
rest 3 minutes

Amrap in 3 minutes
8 Step Ups
8 Jumping Pull Ups
rest 3 minutes

Note:

If you are redoing the open wod tomorrow – do the primer from the notes that have been posted to your facebook page – get in, do it, set the clock, start it, walk away.

If you aren’t, do this wod![/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]