CrossFit South Bend

[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”Things coming soon at CrossFit South Bend” parent_id=”” id=”” class=”” style=””]Things coming soon at CrossFit South Bend

More details coming soon – this Friday Night Lights we will be having a potluck! all are welcome to watch the last of the open wods here at CFSB! come, eat, drink, hang out afterwards. More details to come.

16.6 details announced this week….stay tuned…

Should I be taking a supplement part 1

Limited Spots Available! Aileen Wu, CrossFit HQ Weightlifting Staff – Snatch Clinic 

Optimal Health Chiropractic Coming to CFSB!

St Patricks Day Amy’s Treat Corner

April Fundamentals begins soon

Mobility Class Schedule and topics[/accordion_item][accordion_item title=”Monday 3.28.16″ parent_id=”” id=”” class=”” style=””]Monday 3.28.16

A.

5 Rounds – Not For Time

2 Power Snatches AHAP

Max Unbroken Strict Pull Ups

rest 60 seconds between rounds

B.

8 minutes to perform

750m Row Buy In

as many rounds in the time remaining of…

15 Ball Slams 40/30

15 Box Jumps 24/20

Notes:

Climb or stay the same on the not for time work, and substitution is acceptable for the pull ups

[/accordion_item][accordion_item title=”Tuesday 3.29.16″ parent_id=”” id=”” class=”” style=””]Tuesday 3.29.16

A.

15 minutes to find Tempo Squat Heavy 2

Tempo – 3 down, 3 seconds at the bottom, fast as possible up, 1 second at the top.

B.

3 Rounds

Close Grip Bench x 10

25 Burpees

50 Double Unders

rest 3 minutes between rounds

Notes:

Keep the tempo honest on the squats

the workout has 3 minutes of rest between efforts, it should give you plenty of time to conga line into the bench and switch any plates out that you might need to for your turn just be mindful and watch the clock.

The weight for the workout? you decide, I want something that is doable across all rounds for 10 straight for you.

depending on your own anatomical positioning, close grip is arms straight out in front of you

[/accordion_item][accordion_item title=”Wednesday 3.30.16″ parent_id=”” id=”” class=”” style=””]Wednesday 3.30.16

A.

Teams of 2, one person working at a time

20 minute amrap

50 Ten Yard Shuttles

40 Kettlebell Swings 70/55

30 Push Presses 115/75

Notes:

10 Yard shuttles back and forth across the mats, kettle bell on one side, barbell on the other.[/accordion_item][accordion_item title=”Thursday 3.31.16″ parent_id=”” id=”” class=”” style=””]Thursday 3.31.16

A.

15 minutes to work to a Hang Power Clean x 2

***If flexibility allows, perform a hang clean

B.

10 minute ladder

3 Hang Power Cleans @ 65% of today’s 2rm

3 Chest to Bar Pull Ups

6 Hang Power Cleans @ 65% of today’s 2rm

6 Chest to Bar Pull Ups

9 Hang Power Cleans @ 65% of today’s 2rm

9 Chest to Bar Pull Ups

moving up by 3’s  each round until the time cap is up.

Notes:

Even if you hang clean in the strength, still perform a hang power clean in the wod

[/accordion_item][accordion_item title=”Friday 4.1.16″ parent_id=”” id=”” class=”” style=””]Friday 4.1.16

A.

15 minutes to establish a heavy Push Press x 2

B.

15-12-9-6-3 of

Wall Balls 30/20

Burpee Box Jumps 24/20

[/accordion_item][accordion_item title=”Saturday 4.2.16″ parent_id=”” id=”” class=”” style=””]Saturday 4.2.16

A.

Teams of 2, with only one partner working at a time, alternate rounds to complete

10 minute amrap

200m Run

15 Toes to bar

rest 5 minutes then perform

10 minute amrap

10 Power Snatches 75/55

10 Overhead Lunges 75/55

[/accordion_item][accordion_item title=”Sunday 4.3.16″ parent_id=”” id=”” class=”” style=””]Sunday 4.3.16

A.

4 Rounds

30 Seconds Muscle Ups

rest 30 seconds

30 seconds Handstand Push Ups

rest 30 seconds

30 seconds Deadlifts 250/165

rest 30 seconds[/accordion_item][/accordion][/vc_column][/vc_row]