CrossFit Spartanburg

WORKED OVER

CF Spartanburg Workout of the Day (WOD) - MONDAY:

Front Squat
5-5-5
(75%-80%-85% of 1RM)

AMRAP in 15 Minutes of
5 Sumo-Deadlift High Pulls (M-75#/F-55#)
10 Pull Ups
15 Squats

The pics from this weekend are taking their sweet time uploading into an album...should be up tomorrow.

 

SPEEDY CLAK-CLACK-CLACK-CLACK CLAXTON

CF Spartanburg Workout of the Day (WOD) - FRIDAY:

2 ROUNDS
10 Ground-to-Overhead (M-135#/F-95#)
20 Sit Ups
50 Double Unders
10 Russian Kettlebell Swings (M-70#/F-55#)
20 Burpees
50 Double Unders

Jack developed this WOD based on one of the events at the Garage Games this weekend.  I'll try and update the site Saturday and Sunday as we push through the events.

 

THE KONG

CF Spartanburg Workout of the Day (WOD) - THURSDAY:

Weighted Pull Ups
1-1-1-1-1
Work up to MAX LOAD

250m Row
1 Minute Rest
x8
***Score/record your fastest/slowest times***

I remember back in the day (a couple months ago) when we had 1 or 2 girls doing pull ups...ugly pull ups.  Check out the results today, 6 girls doing WEIGHTED PULL UPS.  And it was a slow day!  That's awesome.  What's not awesome is Tal neglecting to take pictures today...blah.  Good job ladies, now which one of you is going to get the first muscle up?

Justin, this video is for you...do work?

 

TOUCHED IN THE HEAD

CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:

200m Run
21 Wall Ball (M-20#/F-14#)
21 Deadlifts (M-225#/F-135#)
400m Run
15 Wall Ball
15 Deadlifts
800m Run
9 Wall Ball
9 Deadlifts
***OPTION:  Go 12, 9, 6 on the Deadlifts if M-315#/F-185#...Run and Wall Balls stay the same***

 

ELECTIVE AMNESIA

CF Spartanburg Workout of the Day (WOD) - TUESDAY:

"Josh"

21 Overhead Squats (M-95#/F-65#)
42 Pull Ups
15 Overhead Squats
30 Pull Ups
9 Overhead Squats
18 Pull Ups 

Legs a little sore?  Didn't get enough sleep?  Too cold to run?  Hands torn?  Butt hurt?  Really?  Snagged this video off the CF Houston site...kinda makes you feel like an a***hole for complaining huh?

THE OL' SAILOR'S WOODEN LEG

CF Spartanburg Workout of the Day (WOD) - MONDAY:

Front Squat
10-10-10
(60% - 70% - 75%)
***% based on 1 Rep MAX***

3 Rounds
250m Row
15 American KettleBell Swings (M-55#/F-35#)
10 Burpees
***7 Minute CUTOFF for males***
***8 Minute CUTOFF for females***

DROPKICK MURPHY

CF Spartanburg Workout of the Day (WOD) - FRIDAY:

10 Minutes of Handstand Push Ups
5 Minutes of Squats
2 Minutes of Pull Ups
1 Minute of Push Ups
***Score total reps completed***

Here is the preview video of the 7K-"ish" run at the Garage Games this weekend.  Make sure you bring an extra pair of shoes or a freakin' boat.  Check the Garage Games site for WOD details, event orders, and range of motion.

MASSEY FERGUSON

CF Spartanburg Workout of the Day (WOD) - THURSDAY:

5 Rounds
5 Burpees
10 Dumbell Squat Cleans (M-40# DBs/F-30# DBs)
15 Tire Jumps (30"-ish Tire)

COOLDOWN:  5 Uphill Sprints

THOR'S HAMMER

CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:

"Nancy"

5 Rounds
400m Run
15 Overhead Squats (M-95#/F-65#)

Compare to previous "Nancy"

 

HAZARD COUNTY

CF Spartanburg Workout of the Day (WOD) - TUESDAY:

Skill Work:
Snatch

3 Rounds
30 Push Ups
30 American Kettlebell Swings (M-55#/F-35#)
20m Bear Crawl
30 American Kettlebell Swings
30 Sit Ups