CrossFit Spartanburg

TIMOTHY DAVIS

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

"DT"
Compare to "GOING NOMAD"

12 Deadlifts (M-155#/F-105#)
9 Hand Power Cleans (M-155#/F-105#)
6 Push Jerks (M-155#/F-105#)
x5

 

WORK THAT HOOK GRIP!

DANIEL HANSEN

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

"Hansen"

30 American KettleBell Swings (M-70#/F-55#)
30 Burpees
30 GHD SIt Ups
x5

 

JERRY PATTON

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

"Jerry"

1 Mile Run
2000m Row
1 Mile Run

 


 

JOSH HAGER

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

"Josh"

21 Overhead Squats (M-95#/F-65#)
42 Pull Ups
15 Overhead Squats
30 Pull Ups
9 Overhead Squats
18 Pull Ups

 

WIL - "JOSH" 

 

RANDY SIMMONS

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

"Randy"
Compare to "BUMFIGHTS".

75 Power Snatches (M-75#/F-55#)

 

HONOR THE WARRIORS

10 Heros, 10 WODs, 10 Days...DO WORK!

GUCK FLENN

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

"Frindy"

20 Minute Running Clock
"Fran"
21-15-9
Thrusters (M-95#/F-65#) / Pull Ups
AMRAP with remaining time
"Cindy"
5 Pull Ups
10 Push Ups
15 Squats
***With a continuously running clock complete "Fran".  Then complete as many rounds as possible of "Cindy" with the remaining time.  Score = "Fran" Time - (# of "Cindy" rounds x 5 seconds).  Subtract 5 seconds off athlete's "Fran" time for every round of "Cindy" completed.***

   

ANATOMICAL MARVEL

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

Shoulder Press
3-3-2-2-1
***Score total weight successfully pressed overhead.***

AMRAP in 10 minutes
7 Thrusters (M-115#/F-75#)
12 KettleBell Swings (M-55#/F-35#)
7 Chest-2-Bar Pull Ups

  
 
 

SUNSHINE HIGHWAY

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

"Kelly"
Compare to "RAIN WIZARD".

400m Run
30 Box Jumps (M-24"/F-20")
30 Wall Balls (M-20#/F-14#)
x5

 

GROUND ZERO

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

"The Bear Complex"
Compare to "DA BEARS".

Power Clean
Front Squat
Push Press
Back Squat
Push Press
x7
***Complete all 7 rounds of the Bear Complex without resting the bar on the ground.  The transition from the 2nd Push Press into the next Power Clean must be touch and go from the deck.  Use 5 sets to find maximum load.  Rest as needed between sets.***

Steph vs. "The Bear Complex"