CrossFit Spartanburg

VIETNAM TOM

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

Rowing (Calories) - 5 Minutes
Box Jumps (M-24"/F-20") - 4 Minutes
Squat Snatch (M-75#/F-45#) - 3 Minutes
Wall Ball - 2 Minutes
Handstand Push Up - 1 Minute
***Continuously running clock, score total reps***

 

BEEF JERKY AND MUSCLE MILK

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

"300"

25 Pull Ups
50 Deadlifts (M-135#/F-95#)
50 Push Ups
50 Box Jumps (M-24"/F-20")
50 Floor Sweepers (M-135#/F-95#)
50(25 each arm) KettleBell Clean and Jerks (M-55#/F-35#)
25 Pull Ups

Back at the old gym, Nila said she was going to jump on the 20" box one day.  Well, today after the WOD was over...she did it...and then did it a few more times for good measure.  Awesome job girl.  Doin' WORK!

 

BI-POLAR BEAR

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

Push Jerk
1-1-1-1-1
MAX LOAD
Results from last Push Jerk MAX

21-15-9
Ground-to-Overhead (M-135#/F-95#)
Knees-to-Elbow
200m Sandbag Run (M-80ish#/F-50#)
***Sandbag Run after each round***

 

MOOSEJAW

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

Front Squats
4-3-2
(80% - 85% - 90% of 1RM)

5 Thrusters (M-155#/F-105#)
10 Burpees
x3

I keep neglecting to take pictures during the WODs so here's an instructional video on deadlift FAIL.

 

MATT A...HE'S OFFICIAL

Matt A knocked out his Level I CrossFit Trainer Certification this weekend in Atlanta.  He's programming the WOD for Friday...join the ranks of the hated.

 

SHAKE ON DEATH

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

12 Hang Power Cleans (M-135#/F-95#)
6 Handstand Push Ups
400m Run
x4
***ALPHA OPTION:  155# Hang Power Cleans, HSPU on Parralletts***

 

TUGGIN' ON SUPERMAN'S CAPE

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

"Angie"

100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
***No partitioning...all 100 reps must be completed prior to moving on to the next movement***

Results from the last "Angie"

 

I'LL BE YOUR HUCKLEBERY

CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:
Workout #1 at the Midwest Sectionals

"Air Force"

(M-95#/F-65#)
20 Thrusters
20 Sumo Deadlift High Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
***4 Burpees on the minute every minute...start the WOD with 4 Burpees and complete 4 Burpees every minute thereafter***
***20 minute cut off***

The 2010 Qualifiers for the CrossFit Games have started.  Click on the picture below to check out the video from the Midwest Sectionals.

TASTES LIKE BURNING

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

10 Push Jerks (M-135#/F-95#)
5 Deadlifts (M-275#/F-185#)
x7
***Push Jerks can be taken out of a rack***

THUNDERING HERD

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

Front Squats
5-5-5-5
(70%-75%-80%-85% of 1RM)

500m Row (Time Trial)

5 Rounds of "Cindy"
5 Pull Ups
10 Push Ups
15 Squats