CrossFit Spartanburg

SNOT ROCKET

CF Spartanburg Workout of the Day (WOD):

"Filthy Fifty"

50 Box Jumps
50 Jumping Pull Ups
50 Kettlebell Swings
50 Push Press
50 Knees-2-Elbow
50 Wall Ball
50 Walking Lunges
50 Back Extensions
50 Burpees
50 Double Unders

Check your results from last time, "American Badass".

 

LATE POST (WEDNESDAY 25 NOV)

CF Spartanburg Workout of the Day (WOD):

Deadlift
1-1-1-1-1
Work up to MAX LOAD

Check your results from last time, "Cold Activated Can".

PRIMAL AWESOMENESS

CF Spartanburg Workout of the Day (WOD):

3 Rounds
20 Calorie Row
20 Box Jumps (M-24"/F-20")
20 Sumo-Deadlift High Pull
20 Wall Ball (M-20#/F-14#)
20 Push Press (M-75#/F-55#)
***1 minute rest between rounds.***

 
   
 

TAG 'EM AND BAG 'EM

CF Spartanburg Workout of the Day (WOD):

"The Chief"

5 Rounds
AMRAP in 3 Minutes of
3 Power Cleans (M-135#/F-95#)
6 Push Ups
9 Air Squats
***Rest 1 minute between each round.  Score total number of rounds completed.***

  

THANKSGIVING HOURS

 
Monday:  Normal Hours
Tuesday:  Normal Hours
Wednesday:  Normal Hours
Thursday:  8AM - 10AM (Open Gym)
Friday:  8AM - 10AM (Open Gym)
Saturday:  8AM - 11AM (Open Gym)

PERUVIAN NECKTIE

CF Spartanburg Workout of the Day (WOD):

4 Rounds
5 Overhead Squats (M-135#/F-95#)
20 Pull Ups
30 Wall Balls
200m Run

GROUPIE LOVE

CF Spartanburg Workout of the Day (WOD):

"Annie"

50-40-30-20-10
Double Unders
Sit Ups

Check out your scores/times from "Dirty Dames".

WHAT'S A GOON TO A GOBLIN

CF Spartanburg Workout of the Day (WOD):

AMRAP in 25 minutes of
200m Run
Pull Ups (Add 1 pull up every round)

GOING NOMAD

CF Spartanburg Workout of the Day (WOD):

"DT"

5 Rounds
12 Deadlifts (M-155#/F-105#)
9 Hang Power Cleans (M-155#/F-105#)
6 Push Jerks (M-155#/F-105#)

I really appreciate everybody going out and telling your friends, family members, and co-workers about CrossFit.  9 out of every 10 people that contact me about the gym heard about it from one of our current members.  In order for us to get these new members up to speed without slowing the current classes down I really need you guys to bring new members to the Saturday Intro Class prior to bringing them with you to a weekday WOD session.  I understand that this may not always be possible so if you are going to bring a newbie to one of the WODs please contact Jack or me in advance and understand that "Drop In Fees" will apply.  Please take a look at the updated "New Members" page and "Prices/Packages/Discounts" page for more information.  Thanks again for going out and pushing the CrossFit campaign...doin' work SON!

 

EFFIN' MEAL TICKET

CF Spartanburg Workout of the Day (WOD):

Complete 5 x 3 minute rounds with a minute rest in between.  Each round starts with 10 burpees, use the remaining time to complete as many reps as possible of the following movements (score the total number of reps completed):

Round 1 - One Arm Kettlebell Thrusters, Right (M-55#/F-35#)
Round 2 - One Arm Kettlebell Thrusters, Left
Round 3 - Box Jumps (M-24"/F-20")
Round 4 - American Kettlebell Swings (M-55#/F-35#)
Round 5 - Air Squats