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CF Spartanburg Workout of the Day (WOD):
***Courtsey of CF Houston***
5 Rounds
Complete 400m Run and as many Kettlebell Swings as possible in 3 minutes.
Rest for 3 minutes.
Score the total number of Kettlebell Swings completed.
DWill cruisin' through the KBS...
You happy now? Just kidding, great job today ladies.
Scores/Results:
CF Spartanburg Workout of the Day (WOD):
21-15-9
Box Jumps (M-24"/F-20")
Kettlebell Swings (M-55#/F-35#)
SlamBalls (M-15#/F-12#)
For time.
***Rest 3 minutes***
AMRAP in 2 minutes of Kettlebell Swings or SlamBalls
One more free day left this week. Get with me after the WOD or shoot me an email if you have any questions about prices/packages.
Wade had his first experience with one of the benchmark ladies of CrossFit today..."Diane".
Times/Results:
Tom "The Freak" Heyde
Current Spartanburg County K-9 Unit "Fight Gone Bad" Champion
Check my facebook profile for more pics. Its open for everybody to see...so you don't even have to be my "friend".
CF Spartanburg Workout of the Day (WOD):
Fight Gone Bad (Spartanburg Style)
Complete 3, 5 minute rounds. Knock out as many reps as possible at each of the following stations, spending exactly 1 minute at each station. After all stations have been completed, rest for exactly one minute (Repeat x3):
Wall Balls (M-20#/F-14#)
Box Jumps (20")
Sandbag Get-Ups (50#)
Push Press (M-75#/F-45#)
SDHP (M-70# KB/F-55# KB)
18 Spartanburg County Police Officers came by today for the Fight Gone Bad WOD. The intensity level was through the roof. More pictures to follow. In the meantime, here are the results...have fun raggin' each other tomorrow fellas:
Tom - 219
Mossy - 216
Eric - 204
Brian D - 195
Mike - 177
Justin - 176
Jimbo - 175
Jamie - 173
Ducket - 169
Owens/Steve H - 162
Miller - 161
Fraley - 155
Josh - 152
Plount - 141
Gino - 134
Dave - 124
Hullinger - 121
CF Spartanburg Workout of the Day (WOD):
4 Rounds
10 Deadlifts (M-225#/F-155#)
10 Push Ups
400m Run
For time.
Day 2 is in the books and I'm sure most of you are feeling the effects of "functional movement". Listen to your body. If you're sore, that's normal and you can probably get another WOD in...if you can barely move, take a day off and let your body figure out what the hell you just did to it.
Rachel joined the land of endless suffering today and brought some serious intensity...and some serious french tips, we'll see how long those pretty fingernails last. Oh, and ignore the date stamp on these pictures, evidently I don't know how to work a modern age camera.
CF Spartanburg Workout of the Day (WOD):
AMRAP in 15 minutes of
15 Air Squats
10 Kettlebell Swings (M-55#/F-35#)
5 Burpees
For most of you today was your first CrossFit WOD. Everybody did awesome, everybody finished...everybody is going to be SORE in the morning. Stretch tonight before you go to bed and don't sit in your chair all day tomorrow without getting up and moving around at least once every couple hours. Hydrate. The workouts don't ever get "easier", you just get faster.
James (Davidson Baseball) and Steve (Spartanburg County K9 Unit) got after it today. Nice intensity fellas.
Heather, Jennifer, and Wanda showed their ability to crush a WOD and talk...AT THE SAME TIME!
CF Spartanburg Workout of the Day (WOD):
100m Row Sprint
For time.
Then...
3 Rounds
5 Power Clean & Jerk (M-135#/F-95#)
25 WallBalls (M-20#/F-14#)
For time.
We took some time off this afternoon from cleaning bathrooms, making slosh pipes, and building boxes to get a WOD in.
Big Dale was there all day and nothing got smashed or broken...that's a first.
2 days and 950something miles later...
Back in Spartanburg, for good! Gym opens MONDAY...shoot me an email and then get ready to check your sanity at the door...
