CrossFit Spartanburg

HIT 'EM UP

CFS WOD - Tuesday 31JAN2012

METCON:
"Cindy"
20 Minute AMRAP:
5 Pull Ups
10 Push Ups
15 Squats

STRENGTH/SKILL:
Core Cooldown (Trainer's Choice) 

PINTEREST

CFS WOD - Monday 30JAN2012

STRENGTH:
1RM "Bear Complex"
Power Clean
Front Squat
Push Press
Back Squat
Rack Press
x7
*Bar must not touch the ground for more than a touch and go on the Rack Press to Power Clean transition.

METCON:
6 x 40 Yard Sprints
2 @ 75%
2 @ 90%
2 @ MAX

CHESNEE WAFFLE HOUSE

CFS WOD - Friday 27JAN2012

METCON:
"Fight Gone Bad"
Wall Ball (M-20#/F-14#)
Sumo Deadlift High-Pull (M-75#/F-55#)
Box Jump (M-20"/F-20")
Push Press (M-75#/F-55#)
Row (Calories)
x3
*Complete as many reps as possible in one minute at each station.
**One minute rest after all five stations have been completed.
***The clock does not reset or stop between stations.
****Score total reps completed.

SKILL:
L-Sit for a total of 140 seconds. 

UNION PACIFIC

CFS WOD - Thursday 26JAN2012

STRENGTH:
1RM Cluster
*5 Attempts

METCON:
20 Wall Balls
10 Burpees
x5 

HAMSTER WHAT

CFS WOD - Wednesday 25JAN2012

METCON:
20 Minute AMRAP:
7 Muscle Ups
14 GHD Sit Ups

FUNCTIONAL SKILL/STRENGTH:
Grab something heavy and go for a 400m OVERHEAD walk. 

THREE SIX MAFIA

CFS WOD - Tuesday 24JAN2012

STRENGTH:
2 Snatches EMOM x 10
@ 75%-80% of 1RM

METCON:
Kettlebell Sprint Ladder
10 Kettlebell Swings (M-70#/F-55#)
100m Sprint
9 KBS
100m Sprint
...
...
1 KBS
100m Sprint 

WOULD YOU RATHER...

CFS WOD - Monday 23JAN2012

METCON:
"DT"
12 Deadlifts (M-155#/F-105#)
9 Hang Power Cleans
6 Push Jerks
x5

SKILL/STRENGTH:
10 Rope Climbs (for time) 

FROG BALLS

CFS WOD - Friday 20JAN2012

METCON:
*Originally Programmed by CF Jax*
Complete 100 KBS (M-70#/F-55#)
*5 Thrusters (M-155#/F-115#) are completed every 2 minute, complete as many KBS as possible with the remaining time.
**WOD starts with Thrusters.
***WOD is finished with the completion of 100 KBS.

FUNCTIONAL SKILL/STRENGTH:
Pick up something heavy and go for a 400m walk. 

WHITEY BULGER

CFS WOD - Thursday 19JAN2012

STRENGTH:
Deadhang Pull Ups EMOM x 10
*Athlete selects the number of reps they are going to perform for all 10 rounds, the number of reps should not vary from round to round.
**Scored as "PASS" or "FAIL", if "FAIL" note the round
***Advanced athletes can go weighted. 

METCON:
4 Box Jumps (High)
40 Yard Sprint (20 Yard Shuttle)
x8
*Every 90 Seconds
**Score height of Box Jump 

JUSTIFIED IS BACK

CFS WOD - Wednesday 18JAN2012

STRENGTH:
MAX Reps Overhead Squat @ Bodyweight
*Score % of BW if scaled

METCON:
10-9-8-7-6-5-4-3-2-1
Ring Dips
1-2-3-4-5-6-7-8-9-10
GHD Sit Ups
*Alternate between movements working your way down the Ring Dip ladder and up the GHD ladder.