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”]Introducing Mindfulness Mondays

Bone Broth is awesome! Wellness Wednesday

8 year anniversary, you are all invited! 

Summer Sports Performance Camp @ CFSB

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!)**

Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare[/x_accordion_item][x_accordion_item title=”MURPH – Monday 5.29″ open=”false”]ATTENTION: There is only one class today, arrive at 9:30am to warm up, wod starts @ 10:00am.

Note: For Fitness, I will provide scaling for this, either in teams of modifying volume.

COMP

A.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

 [/x_accordion_item][x_accordion_item title=”Tuesday 5.30″ open=”false”]FITNESS

A.

Every Minute on the Minute for 4 Rounds
Minute 1: Bench Press x 5
Minute 2: Max Singles or Doubles
Minute 3: Max Sit Ups
Minute 4&5: Rest

B.

150 Heavy Russian Kettlebell Swings for time
Every minute on the minute stop and perform 2 burpees before returning to work

COMP

A.

Every minute on the minute for 4 rounds

Minute 1: Bench Press 5.5.4.3
Minute 2: 35 Unbroken Double Unders – note penalty
Minute 3: 12-15 Unbroken Toes to Bar – note penalty
Minute 4&5: Rest

Penalty – every time you tripped during the double unders or broke up the toes to bar (meaning you dropped), add 5 kettlebell swings to part B.

B.

150 American Kettlebell Swings
Every minute on the minute stop and perform 4 Burpees before returning to work

Notes:

Scoring: A – score bench press weights, don’t score the other pieces here. B – score time.

Flow: You’ll be building on the Bench press for fitness and comp, start with something reasonable and move up from there.

 [/x_accordion_item][x_accordion_item title=”Wednesday 5.31″ open=”false”]FITNESS AND COMP

A.

Quick Burgener warm up, then grab bars or stick with pvc and perform…

B.

Every 90s for 6 Sets – Start @ the bar and build for the day

Hang Power Snatch x 3-4
or
Full Snatch x 2

C1.

10 Minute Amrap
6 Turkish Get Ups Alternating Sides
20 Prisoner Box Step Ups

directly into

C2.
10 Minute Amrap
40 yard overhead walk left arm with TGU weight
40 yard overhead walk right arm with TGU weight
Run 200m

Notes:

Scoring: Score heaviest weight used for HPS or Snatch, score rounds for C1 and C2 separately.

Flow: This will be a quick intro, leading into a quick 5-8 minute PVC Burgener warm up – choose a level that you feel as though your skill will be properly challenged. If you have a shitty overhead squat and bad snatch positions, stick to a Hang Power Snatch until you are hitting your body weight at a single.

 [/x_accordion_item][x_accordion_item title=”Thursday 6.1″ open=”false”]FITNESS

A.

@ the top of a 4 minute mark for 4 Rounds

Back Squat x 5
5 Scap Pulls
30s Pillar
rest the remaining time

B.

15 Minute Amrap – Teams of 2

Partner 1 – 10 Ring Rows
Partner 2 – 10 Ring Rows
Partner 1 – Max Strict Press
Partner 2 – Max Strict Press

COMP

A.

@ the top of a 4 minute mark for 4 Rounds

Back Squat x 4.3.2.1
5 Scap Pulls
30s Pillar
rest the remaining time

B.

15 Minute Amrap – Teams of 2

Partner 1 – Max Strict Pull Ups
Partner 2 – Max Strict Pull Ups
Partner 1 – Max Strict Press @ 95/65
Partner 2 – Max Strict Press @ 95/65

Notes:

Scoring: A – Score the Back Squat weights, build for fitness and comp through the rounds.  B – score total reps for fitness and comp for the team, the ring rows count toward the total for Fitness as well. In choosing weights for fitness, pick a strict press that will be manageable for 10-15

Flow: Build on the squats, scap pulls I want a 2 second at the top and bottom, make sure you engage during the pillar.[/x_accordion_item][x_accordion_item title=”Friday 6.2″ open=”false”]FITNESS

A.

Quick Power Clean Warm Up – Burgener Style

B.

Every minute on the minute for 4 Rounds

Minute 1: 5 Deadlifts
Minute 2: Max Seated Bench Dips in 60s
Minutes 3,4,5: Rest

C.

For time – 12 minute cap

21.15.9 Deadlifts @ 50% of today’s heaviest 5
18.12.6 Burpee Step Ups

COMP

A.

Quick Power Clean Warm Up – Burgener Style

B.

Every minute on the minute for 4 Rounds

Minute 1: 3 Power Cleans
Minute 2: Max Ring Dips in 60s
Minutes 3,4,5: Rest

C.

For time – 12 minute cap

21.15.9
Power Cleans 135/95
Burpee Box Jumps 24/20
Notes:

Scoring: A – score heaviest DL/PC, score total reps in dips. B – Score time.

Flow: Build on the DL and PC. Start with something light and work to a heavy set for the day.[/x_accordion_item][x_accordion_item title=”Saturday 6.3″ open=”false”] 

FITNESS

A.

In teams of two, with only one teammate working at a time, complete the following for time:

1200 Meter Run (One person at a time)
immediately followed by…

12 rounds of:
16 Push-Ups (8 each)
16 Ring Rows (8 each)
24 Air Squats (12 each)

immediately followed by…
1200 Meter Run (One person at a time)

COMP

A.

In teams of two, with only one teammate working at a time with the exception of the run, complete the following for time:

1200 Meter Run (Together)
immediately followed by…

12 rounds of:
8 Strict Handstand Push-Ups (4 each)
16 Chest-to-Bar Pull-Ups (8 each)
24 Air Squats (12 each)

immediately followed by…
1200 Meter Run (Together)

Notes:

Scoring is time.[/x_accordion_item][x_accordion_item title=”Sunday 6.4″ open=”false”]A.

8 Rounds

30s Row, 30s Rest

+

5 Minutes Rest

+

8 Rounds

30s Run, 30s Rest

+

5 Minutes Rest

+

For time

21.15.9 Russian Kettlebell Swings
12.9.6 Burpees

 

 

Notes:

Lets work on keeping the pacing solid here

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