CrossFit Spartanburg

THE SKATER

CFS WOD - Thursday 29DEC2011

STRENGTH:
1RM Turkish Get Up

METCON:
Tabata Row (20:10) x8
Tabata Kettlebell Swing (M-70#/F-55#) (20:10) x8

BOILED DEER HEAD

CFS WOD - Wednesday 28DEC2011

METCON:
5 Deadlifts (M-315#/F-185#)
250m Row
5 Wall Walkers
x5

STRENGTH/SKILL:
8 x 40 Yard Sprints EMOM

PLAYOFF PICTURE

CFS WOD - Tuesday 27DEC2011

STRENGTH:
Wendler Cycle - Clusters
40% x 5
50% x 5
60% x 5
*Use 90% of your 1RM for the percentages.
**Sets are performed every 3 minutes on the minute
***This is a "deload" week

METCON:
***Programmed by CrossFit Houston***
15 MIN AMRAP:
10 Calorie Row
10 Overhead Squats 

COMMON SNAPPING TURTLE

CFS WOD - Monday 26DEC2011

METCON:
"Team Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
*One partner working while the other partner holds a Kettlebell (M-70#/F-55#) in each hand (Farmer's Carry).  Work can only be done if the Kettlebell is being held.
**No partitioning.

STRENGTH/SKILL:
L-sit for a total of 120 seconds.

JINGLE 'EM

CFS WOD - Friday 23DEC2011

METCON:
"12 Days of Christmas CFS Style"

(M-95#/F-65#)
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High Pulls
*Set up one bar and hammer through this one just like the "12 Days of Christmas" song.  Start with 1 Deadlift then 2 Hang Power Cleans, 1 Deadlift then 3 Front Squats, 2 Hang Power Cleans, 1 Deadlift...etc. 

No shirt, no shoes, kickass beard, cut-off camo shorts, stitches.  I'm not sure which dude would strike more fear into the hearts of children if they caught him coming down their chimney hole.

GROWN UP

CFS WOD - Thursday 22DEC2011

STRENGTH:
3RM Weighted Pull Up

METCON:
2 Minutes to complete:
20 Air Squats
200m Sprint
MAX Reps of GHD Sit Up/Hip Extensions
x6
*1 Minute REST between each round.
**Alternate between GHD Sit Ups and Hip Extensions each round.
***Score total number of GHD Sit Ups and Hip Extensions completed. 

CHRISTMAS SCHEDULE

***CFS will be CLOSED Christmas Eve (Saturday) and Christmas Day (Sunday).***

BUFFALO SOLDIER

CFS WOD - Wednesday 21DEC2011

STRENGTH:
3 Back Squats EMOM for 10 Minutes @ 70%-75% of 1RM

METCON:
30 Second ARMAP Deadlifts (M-135#/F-95#)
30 Second REST
30 Second AMRAP Push Ups
30 Second REST
30 Second AMRAP KBS (M-70#/F-55#)
1 Minute REST
x7
*Score total reps.

  

DRINK BLEACH

CFS WOD - Tuesday 20DEC2011

SKILL:
Ring V-Outs

METCON:
20 MIN AMRAP:
10 Barbell Roll Outs
10 Pistols (Left)
10 Pistols (Right)
10 Squat Snatches (M-95#/F-65#)

COOL VS NOT COOL

CFS WOD - Monday 19DEC2011

STRENGTH:
Wendler Cycle - Clusters
75% x 5
85% x 3
95% x 1+
*Use 90% of your 1RM for the percentages.
**Sets are performed every 3 minutes on the minute
***Last set is a MAX REP EFFORT

METCON:
"Fran"
21-15-9
Thrusters (M-95#/F-65#)
Pull Ups

Due to a lack of pictures we're going to play a little game called "Cool vs Not Cool.  Ok, I'll go first...this video is pretty played out and more than a handfull of people have gone sub-2 on "Fran", but not many would put up an arguement against this being "cool".

This is not (explicative) "cool".  Chalk is awesome, but it stays in the bucket and if you decide to sneak a piece out...at least clean up your mess and put the chalk back when you're done so CFS doesn't start looking like a crackhouse coffee table.