CrossFit Spartanburg

ADAPT TO MY LOVE

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

Overhead Squat
1-1-1-1-1
Work up to 1RM

Developed by CF Houston
15 Sandbag Get Ups (M-100#/F-50#)
30 Lateral Burpees
15 Sandbag Get Ups
***12 Minute Cut Off***

 


 

WHAT ELSE

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

"Nutts"

10 Handstand Push Ups
15 Deadlifts (M-250#/F-175#)
25 Box Jumps (M-30"/F-24")
50 Pull Ups
100 Wall Balls (M-20#/F-14#)
200 Double Unders
400m Plate Run (M-45#/F-35#)

 

 

POCKET TIGER

CF Spartanburg Workout of the Day (WOD) - MONDAY

"Isabel"

30 Snatches (M-135#/F-95#)

ALPHA OPTION:
30 Squat Snatches (M-135#/F-95#)

COOLDOWN:
Team Static Planks/Sprints

So this video is a little more than a year old, but its still pretty gangster.  Keep in mind that Josh Everett weighs in at about 185# give or take.  That's 135# on the bar and he's moving it like its a PVC pipe.  Check out what he says at the :53 - :59 second mark...

 

SOMETHING LIKE THIS

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

Turkish Get Up
1-1-1-1-1
Work up to 1RM

Developed by Bayou City CrossFit
3 Deadlifts (M-225#/F-155#)
15 Burpees
21 Calorie Row
x3

Mookie - Turkish Get Up from Tal Young on Vimeo.

 

EXPLODE INTO SPACE

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

5x3
Squat Cleans (@ 85% of 1RM)
***Complete 3 Squat Cleans at 85% of 1RM every 2 minutes.  Repeat 5 times for a total of 10 minutes/15 reps.***

50ft Overhead Walking Lunge (M-45#/F-35#)
21 American Kettlebell Swings (M-55#/F-35#)
x5

Its summer and its hot as hell.  Now more than ever hydration is important not only for performance, but for you not dying.  Seriously, drink as much water as your can throughout the day and on into the night.  Throwing down water during a WOD does you ABSOLUTELY NO GOOD...its just your mind's weak ass excuse to stop and rest for a minute.  Hydrate BEFORE the WOD...stay hydrated all the time.  Hayden and I will do our best to keep the water jugs filled up (we went through 10 gallons over the past 24 hours) but carry around your own cup/jug-o-water throughout the day.  WARNING:  Those who pass out from dehydration will be taken directly to Glenn's medical practice for treatment.  He's an animal doctor and you, my friend, are an animal.

 

WAKE UP CALL

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

5 Toes-2-Bar
5 Overhead Squats (M-135#/F-95#)
5 Handstand Push Ups
5 Hang Power Cleans (M-135#/F-95#)
5 Chest-2-Bar Pull Ups
200m Run
x5

Sandbag Get Ups and Lateral Burpees (another CF Houston original)...might not be going down tomorrow, but soon...get your mind right.

Visit sicfit.comfor more Videos
 

SAFETY OVERRIDE

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

Every Minute on the Minute (EMOM) Complete
5 Burpees
1 Box Jump
***Set up 10 boxes ascending in height (13", 16", 20", 24", 30", 34", 38", 42", 44", 46").  Complete 5 burpees and then 1 box jump every minute on the minute until the final box is completed OR failure.  Continue with burpees if athlete fails prior to final 46" box.  Athlete can take a drop step into the jump, but must land with both feet on top of the box simultaneously and stand up in a controled fashion while on the box.  Score highest box jump completed with 46" being the max.***

Tabata Tire Flips
30 Seconds ON/30 Seconds OFF
x8
***Find the biggest tire you can find.  Flip it over, jump in it, jump out of it...repeat for 30 seconds.***

 
 

EMPIRE OF DIRT

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

"Cindy"

AMRAP in 20 Minutes of
5 Pull Ups
10 Push Ups
15 Squats

ALPHA OPTION:
AMRAP in 20 Minutes of
5 Chest-2-Bar Pull Ups
10 Clapping Push Ups
15 Jumping Squats

 

NO WAY BUT THE HARD WAY

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

Northeast Regional Event #1
Compare scores to the actual event HERE

21-15-9
Overhead Squats (M-135#/F-95#)
Chest-2-Bar Pull Ups

Here is one of my favorite CrossFit videos of all time.  Nicole makes me drool on my keyboard when I watch it and I dare to think what it does to Glenn (I'm sure we'll find out here shortly in the comments section).  So here is what we are gonna do folks...in addition to the Female Muscle Up Challenge (the first female that does a muscle up gets a free month) we're going to add the Bodyweight Overhead Squat Challenge.  The first male and the first female that overhead squats their bodyweight 15 consecutive times will also get a free month.  There...its ON SON!  Predictions?

 

CAPTAIN HOOK

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

South Central Regional Final Event
Compare scores to the actual event HERE

10 Muscle Ups
15 Handstand Push Ups
20 Squat Cleans (M-155#/F-105#)
550m Run