CrossFit Spartanburg

DOMINATE THE ANIMAL

CF Spartanburg Workout of the Day (WOD):

***Courtesy of CF Football***

100 Thrusters (M-135#/F-95#)

5 Burpees every minute on the minute

For time (30 minute cut-off)

***Complete 5 Burpees at the begining of every minute and complete as many thrusters as possible with the remaining time...repeat as needed until 100 Thrusters are completed.  If unable to complete 100 Thrusters in 30 minutes, score your total reps.***

Sorry, not a whole lot of pics today...most of us probaly wouldn't want to know what we looked like doing this WOD anyway.

SHE CAN'T EVEN CALL 911

***The gym will not be open this Saturday due to the 5K Colon Cancer Run.  The Intro Class for this week has been moved to 2PM - 4PM Sunday (for this week only).***

 

CF Spartanburg Workout of the Day (WOD):

400m Sandbag Carry (M/F-50#)

400m SlamBall Throw-n-Run (M-15#/F-12#)

400m KettleBell Carry (M-70#/F-50#)

400m Run

50 Sledge Hammer Tire Hits

For time.

***KettleBell Carry can be completed with a single kettlebell or 2 kettlebells equaling required weight.***

   

NINJA SKILLZ SON

***The gym will not be open this Saturday due to the 5K Colon Cancer Run.  The Intro Class for this week has been moved to 2PM - 4PM Sunday (for this week only).***

CF Spartanburg Workout of the Day (WOD):

7 Rounds

3 Push Jerks (M-155#/F-105#)

6 Chest-2-Bar Pull Ups

9 Push Ups

For time.

Chest-2-Bar...leave no doubt, chest touches the bar every rep.  The eye in the sky doesn't lie.

THE RE-UP

***The gym will not be open this Saturday due to the 5K Colon Cancer Run.  The Intro Class for this week has been moved to 2PM - 4PM Sunday (for this week only).***

 

CF Spartanburg Workout of the Day (WOD):

50-40-30-20-10

Double Unders

Sit Ups

200m Run

For time.

Its awesome to see you guys start working on the stuff you suck at.  Double Unders...actually check that...just jumping rope was a struggle for a few of you a couple of weeks ago.  Today was much better.  There's actually one athlete in the gym who absolutely couldn't jump rope at all last time we did double unders...so what does he do?  Goes home, buys a jump rope, waits till the wife and kids leave the house, moves the car out of the garage, shuts the garage door, and teaches himself how to jump rope inside the garage so that nobody can see him.  So he gets wind of the WOD, brings in his own jump rope today, and you never would have known that a couple of weeks ago he was so bad that he wouldn't jump rope in front of anybody at the gym.  On top of that we've got a few girls starting to crank out pull ups without the band, Justin H hammered his first muscle up today, and everybody seems to be gunning for those full range of motion handstand push ups (as evident by a few of you crashing into the wall and then onto your noggin...pain is a great teacher).

Teach your kids how to jump rope early...Eric and Les are giving their little one a head start so that he doesn't have to teach himself in a lonely garage one day.

 

WHATEVER YOU DO...DON'T DROP THAT

***The gym will not be open Saturday due to the 5K Colon Cancer Run.  The Intro Class for this week has been moved to 2PM - 4PM Sunday (for this week only).***

 

CF Spartanburg Workout of the Day (WOD):

***Courtesy of CrossFit Daytona***

3 Rounds

10 Deadlifts

8 Hang Squat Cleans

6 Push Press/Jerk

4 OverHead Squats

***Complete the WOD without resting the bar on the ground.  There is a 20 burpee penalty administered each time the bar touches the ground.  Burpees are completed at the end of the WOD as the clock continues to run.  The bar may touch the ground during the deadlifts, but it must be "touch and go".***

No Rx weight on this one.  Its you against...you.  Just remember, the Burpee Monster wants you to go heavy.

NEMO GOT LOST AGAIN

CF Spartanburg Workout of the Day (WOD):

Wall Balls

Hand-Stand Push Ups

Row (Calories)

Pull Ups

***Complete as many reps as possible in 3 minutes of work, followed by 3 minutes of rest.  Score the total number of reps completed.***

***Rest 5 minutes***

Cooldown:  6 x 40 yrd Sprints.

The rest periods are not thrown in there because we like you...I mean, we like you, but we like watching you wreck yourself a little bit more...they're thrown in there to allow you to step up the intensity on the work periods.  Its 3 minutes, max effort, all you got, leave nothing.

 

I'M AT THE WAFFLE HOUSE AND I WANT...WAFFLES!

CF Spartanburg Workout of the Day (WOD):

1000m Row (Time Trial)

***Rest***

AMRAP in 15 of

3 Handstand Push Ups (HSPU)

5 Power Cleans (M-135#/F-95#)

7 Knees-2-Elbow

RAIN WIZARD

CF Spartanburg Workout of the Day (WOD):

"Kelly"

5 Rounds

400m Run

30 Box Jumps (M-24"/F-20")

30 Wall Ball (M-20#/F-14#)

For time.

It was Steve's birthday today and if Striker hadn't tried to gnaw his hand off earlier this week we would have been on day 3 of stupid burpees (32 of them).  Steve still battled through this WOD though...with a swollen half-eaten hand and a round of antibiotics (which wreck your body).

No pics today, but take a look at this...a few months old, but still worth watching.

BIG GREEN TRACTOR

CF Spartanburg Workout of the Day (WOD):

3 Rounds

500m Row

21 Burpees

400m Run

For time.

Burpees two days in a row...isn't that illegal?  Nope.  Ask Steph what she thinks about burpees...in the past 4 days she's done 213.

Monica and Russ are heading back to Kuwait to start the school year on Thursday.  They have been an awesome addition to CF Spartanburg this summer and are a blast to be around.  If you ever want to see somebody get intense, watch Russ right before he rips a max deadlift off the ground (don't stand within 10 feet of the site though...its awesome and scary all at the same time).  Best of luck to both of you and we'll see you once the school year is over.

 

SWAMP DONKEY

CF Spartanburg Workout of the Day (WOD):

"Freddy's Revenge"

5 Rounds

5 Push Jerks

10 Burpees

For time.

The method behind the madness on this WOD is to push the weight on the bar a little higher, but being able to maintain smooth/efficient movement is critical.  The goal is to go as heavy as possible while keeping the WOD time under 10:00.