CrossFit Spartanburg

RULES AND REGS

CFS WOD - Thursday 31MAY2012

SKILL:
15 minutes of Rope Climb work
OPTION A - 1 Rope Climb (weighted) EMOM
OPTION B - 1 Rope Climb (normal) EMOM
OPTION C - Rope Climb footwork 

METCON:
21-15-9
Deadlifts (M-225#/F-155#)
Overhead Squats (M-135#/F-95#)
*Athlete must use the same bar for both movements. 

SURPRISINGLY HUMAN

CFS WOD - Wednesday 30MAY2012

STRENGTH:
3 Snatch Balances (Full Squat) every 90 seconds x5
@ 70-80% of Snatch 1RM 

METCON:
15 minutes AMRAP:
10 Thrusters (M-95#/F-65#)
10 Kettlebell Swings (M-70#/F-55#) 

VIRTUAL CHOCOLATE

CFS WOD - Tuesday 29MAY2012

METCON:
***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT***
25 Burpees
-----
15 Ring Dips
50 Double Unders
x3
-----
25 Burpees 

HATFIELD AND MCCOY

CFS WOD - Friday 25MAY2012

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT GREER***
"MIN-REGIONAL WOD 4"
30 Back Squats (M-135#/F-95#)
20 Pull Ups
30 Shoulder-2-Overhead (M-135#/F-95#)
30 Front Squats (M-85#/F-65#)
20 Pull Ups
30 Shoulder-2-Overhead (M-85#/F-65#)
30 Overhead Squats (M-65#/F-45#)
20 Pull Ups
30 Shoulder-2-Overhead (M-65#/F-45#) 

STELLA

CFS WOD - Thursday 24MAY2012

STRENGTH:
20 minutes to establish 1RM Power Clean

METCON:
18 minute AMRAP:
5 Muscle Ups
10 Deadlifts (M-225#/F-155#)
15 Wall Balls (M-20#/F-14#)
20 Double Unders 

STANKY

CFS WOD - Wednesday 23MAY2012

METCON:
"HELEN"
400m Run
21 Kettlebell Swings (M-55#/F-35#)
12 Pull Ups
x3

CORE COOLDOWN:
50ft Seated Sandbag Pull
15 Toes-2-Bar
x5
*NOT FOR TIME 

QUICK AND DIRTY

CFS WOD - Tuesday 22MAY2012

STRENGTH:
5 Weighted Pull Ups every 90 seconds
x10

METCON:
21-15-9
Calorie Row
Dumbell Thrusters (M-50#/F-40#) 

CHIVE ON

CFS WOD - Monday 21MAY2012

SKILL:
15 mintues of Hang Power Clean work

METCON:
15 minute AMRAP:
(M-135#/F-95#)
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Jerk
1 Back Squat
1 Rack Jerk
1 Overhead Squat 
*Movements must be completed separate (IE: NO Hang Squat Cleans, Thrusters, Snatch Balances, etc.)

CFS ATHLETES COMPETING IN OLY MEET THIS WEEKEND

Joel, Nicole, Cayce and Hayden will be competing in the 2012 Raleigh Open Weightlifting Championships on Saturday.  We should see some PRs fall...you can follow your CFS athletes on Twitter (CrossFit Spartanburg).  Off to watch some platform domination, see ya'll Monday!

BITE CLUB

CFS WOD - Friday 18MAY2012

STRENGTH/SKILL:
1 Weighted Rope Climb EMOM x10

METCON:
13 minute AMRAP:
10 Toes-2-Bar
10 Pistols (Alternating)

CrossFit Regionals NorCal...dude (Danny Nichols) finishes the Snatch Ladder.  Last bar is 295#.  Does it.  Throws up the "one mo for dat ass" finger...and proceeds to Snatch 295# just for SAG.