CrossFit South Bend

[vc_row padding_top=”0px” padding_bottom=”0px”][vc_column fade_animation_offset=”45px” width=”1/1″][accordion][accordion_item title=”Whats going on at CrossFit South Bend?” parent_id=”” id=”” class=”” style=””]Whats going on right now at CFSB?

Super Awesome!! Free Wod Tracking Software for CFSB Members! Train Heroic is LIVE – download it now!

CFSB Wellness Wednesday – How to cook duck preview

Swag! The shirts are back in stock, we sold out quick, come get them!

Events: Wades Army 2015

Events: Wod with Warriors Nov 7th

Clinic: 60 Minute Rowing Clinic with Kendra Rask – November 12th

Getting Started! November Fundamentals Details are up!

Also: If you have the Flu…

Fundraisers: “One Dime at a Time Fundraiser” – Saint Joseph Health System

Our WIFI: Hey all, new wifi settings for “CFSB Public” If you want to use our wifi, when you connect it will ask you to check into Facebook to use it!

[/accordion_item][accordion_item title=”Monday 11.2.15″ parent_id=”” id=”” class=”” style=””]Monday 11.2.15

A. Preparing for Next Weeks 1rm’s

Bench Press

50% x 4

60% x 4

70% x 2

80% x 1

85% x 1

90% x 1

***If you are fresh out of fundamentals ( <–nsfw). perform a 3rm and leave a little in the tank.

In between some of your warm up sets, accumulate 3×12 Reverse Snow angels

B. Olympic Weightlifting Practice

Power Clean + Shoulder to Overhead + Practice lowering to back

 

C. Conditioning

5 Rounds

12 Barbell Lunges

12 Clapping Push Ups

50 Yard Shuttle Run

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Notes:

For the Bench Press, there should be no fails today. This is meant to prime you up and get you prepared to hit a 1rm next week.

The workout? You’ll pull that barbell from the floor, so you may be limited on how much you can clean from the floor.

[/accordion_item][accordion_item title=”Tuesday 11.3.15″ parent_id=”” id=”” class=”” style=””]Tuesday 11.3.15

A. Olympic Weightlifting Skill Work

10 Minutes Burgener Warm Up

3 Position Snatch Skill Work – Hip, Top of Knee, Floor

 

B. Olympic Weightlifting

Every 90 Seconds for 6 Rounds, perform a 3 Position Snatch

 

C. Conditioning

In teams of 3 complete 12 rounds of the following:

30yd Plate Push (15yd out and back)

15 Ball Slams 40/30

12 Russian Kettlebell Swings 70/55

There will be a 3 person rotation where each team member will complete a full round, before tagging in the next team member. Each team member will complete 4 rounds, totaling 12 for the whole team

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Notes: Keep the complex clean, don’t push the weight to sacrifice the technique of the lift.[/accordion_item][accordion_item title=”Wednesday 11.4.15″ parent_id=”” id=”” class=”” style=””]Wednesday 11.4.15

A. Iso Holds

3 Rounds

Max L-Sit Hold
Max Top of the Pull Up Hold
Max Wall Facing Handstand Hold

B. Conditioning

5 Rounds

3 minute AMRAP

3 Burpees

6 Medicine Ball Cleans 40/30

12 Double Unders

1 minute rest

Notes: You know what to do for the Iso holds, for the conditioning, think of this as a 19 minute amrap with interrupted 1 minute rests every 3 minutes.[/accordion_item][accordion_item title=”Thursday 11.5.15″ parent_id=”” id=”” class=”” style=””]Thursday 11.5.15

A.

A. Preparing for Next Weeks 1rm’s

Back Squat

50% x 4

60% x 4

70% x 2

80% x 1

85% x 1

90% x 1

Note: Just finished fundamentals? perform a 3rm and leave a little in the tank.

B. Conditioning

800m Run

then perform…

3 Rounds

10 Toes to Bar

10 Shoulder to Overhead 135/95

11 minute cap[/accordion_item][accordion_item title=”Friday 11.6.15″ parent_id=”” id=”” class=”” style=””]Friday 11.6.15

A.

Overhead Squats 3.3.3.3.3.3

Every 2:30, perform a triple on an Overhead Squat, build to a heavy 3.

**In between 3 of your sets, accumulate 3×12 reverse snow angels

B. Conditioning

In teams of 3 at the top of every 2 minutes perform:

250m Row

Max Power Cleans in the time remaining with 155/105

There will be a 3 person rotation where each team member will complete a full 2 minute round, before tagging in the next team member. Each team member will complete 3x 2:00 minute AMRAPS, totaling 9 for the whole team[/accordion_item][accordion_item title=”Saturday 11.7.15 Wod with Warriors” parent_id=”” id=”” class=”” style=””]Saturday 11.7.15

Wod with Warriors

The WOD: “ARMISTICE”

9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats

*add 11 to the sit-ups and air squats for each additional round

2-minute rest and reflection followed by 9 minute AMRAP

100-meter sprint
11 pushups
11 box jumps (RX 24”/20”)
100-meter sprint
22 pushups
22 box jumps (RX 24”/20”)
100-meter sprint
33 pushups
33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round

[/accordion_item][accordion_item title=”Sunday 11.8.15″ parent_id=”” id=”” class=”” style=””]Sunday 11.8.15

A.

“Camille”

8 Minute amrap

3 Snatch Complexes

3 Wall Climbs

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