CrossFit Spartanburg

SAND IN MY BRITCHES

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

30 Chest-2-Bar Pull Ups
15 Kettlebell Thrusters (M-55#/F-35#)
30 Burpee Box Jumps (M-24"/F-20")
15 Renegade Rows (M-40#/F-30#)
30 Double Unders
15 Over-the-Box Jumps (M-24"/F-20")
30 Clapping Push Ups
15 Handstand Push Ups

 

ZUCCHINI BOATS

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

"Jason"

100 Squats
5 Muscle Ups
75 Squats
10 Muscle Ups
50 Squats
15 Muscle Ups
25 Squats
20 Muscle Ups

UNCLE LEON

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

In 5 minutes complete a 400m run.  With the remaining time complete as many reps as possible of one of the movements listed below.  Complete 4 total rounds (1 using each movement).  Rest 3 minutes between each round.  Score total reps completed
Round 1 = 400m Run + Max Reps Squat Clean (M-155#/F-115#)
Rest 3 Minutes
Round 2 = 400m Run + Max Reps Pull Ups
Rest 3 Minutes
Round 3 = 400m Run + Max Reps Row (Calories)
Rest 3 Minutes
Round 4 = 400m Run + Max Reps Box Jumps (M-24#/F-20#)

 

NANNER PUDDIN

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

Skill Work:
Squats

WOD:
50-40-30-20-10
Burpees
Squats

 

FIT-TARDED

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

1 Mile Run (Time Trial)

---Rest 3-5 Minutes---

5 Minutes
Max Rep American Kettlebell Swings (M-55#/F-35#)

MEAN STREETS

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

Skill Work:
Push Ups

WOD:
"JT"
21-15-9
Handstand Push Ups
Ring Dips
Push Ups

Cooldown:
8 Uphill Sprints

SICK HOLE

CF Spartanburg Workout of the Day (WOD) - TUESDAY:
From the CrossFit Games South Texas Sectional

"Dead Man's Row"
Compare your score to the athletes at the South Texas Sectional (MEN / WOMEN)

In 12 Minutes complete:
2000m Row + Max Reps Deadlift (M-275#/F-185#)
EXPLANATION:  Score = Row Time - (Deadlift Reps x 5 Seconds).  With a continuously running clock, row a 2K.  With the remaining time, complete as many deadlift reps as possible.  For every deadlift rep completed, subtract 5 seconds from your 2K row time.

 
The athletes at the South Texas Sectionals had the following additional requirements:
1.  The bar had to be moving within 10 seconds of completing the 2K Row
2.  It was a non-stop max rep deadlift event.  Meaning, the bar could not rest on the ground...you drop it, you're done-zo.

ROUNDHOUSE THE WORLD

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

Skill Work:
Speed Ladder

WOD:
Clean & Jerk
1-1-1-1-1
Work up to 1RM

Cooldown:
Max Reps of Box Jumps (M-24"/F-20") in 5 minutes.

 

I GIVE IT A 10!

Jana competed in the Miss Charleston SC pagent this weekend and placed 5th overall.  Check her out, she looked awesome!

 

NO EXCUSES

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

Skill Work:
Handstands

12 Deadlifts (M-275#/F-165#)
40 Wall Balls (M-20#/F-10#)
9 Deadlifts
30 Wall Balls
6 Deadlifts
20 Wall Balls
3 Deadlifts
10 Wall Balls