CrossFit Spartanburg

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

 

REMEMBER THIS...YOU'LL NEED IT LATER

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

1-1-1-1-1
Front Squat
Work up to 1RM

AMRAP in 10 Minutes of
25 Sledgehammer Hits
60ft Sprint
5 Sandbag Get Ups

 

FROM THE HOOD

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

Push Jerk
5-5-5-5-5

1000m Row (Time Trial)

Still on the fence about the Garage Games?  DO IT!  These things are a blast.  Here's the video of the CrossFit Spring Challenge in Houston from last year...and that was just one day.  Don't catch yourself sitting at home two weeks from today wishing you would have signed up...regret sucks!

 

THEY'RE HERE...

 

AVAILABLE MONDAY ($20)

THE GARAGE GAMES 2010

Glenn, AJ, Mookie, Steph, Rachel, Alexandra, Leslie, Becky...all doin' WORK this weekend.  Wish 'em luck!

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better.  The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."

KRUMPIN'

CF Spartanburg Workout of the Day (WOD):

"Helen"

3 Rounds
400m Run
21 American Kettlebell Swings (M-55#/F-35#)
12 Pull Ups

COOLDOWN:  Tire Flips

 

THERE'S A JUNGLE CAT IN THE BATHROOM

CF Spartanburg Workout of the Day (WOD):

Strength/Skill Work: 
Cleans (Squat)
3-3-3-3-3

AMRAP in 12 minutes
200m Run
15 Wallballs