CrossFit Spartanburg

BALL AND CHAIN

CF Spartanburg Workout of the Day (WOD)-Wednesday 04/06/2011

CF Games Open 11.3

AMRAP 5 mins.

Squat Clean

Jerk

(165#/110#)

 

 

GOLDEN GOPHER

CF SPARTANBURG WOD WEDNESDAY MARCH 30, 2011

CF Games Open WOD 11.2

9 Deadlifts (155/100)

12 Push Ups

15 Box Jumps (24/20)

AMRAP 15 minutes

Bookmark this post, or download the video, to have for those times...you will know when it is time to watch it again.  This is one gopher who would give a honey badger a helluva fight.

 

THROUGH YOUR NOSE

CF SPARTANBURG WORKOUT OF THE DAY THURSDAY MARCH 10, 2011

7 G2OH (155/115)

6 Suitcase Lunges(55/35)

7 Burpees

AMRAP 20 mins.

*Lunges are 3 each leg*

DIPS, HIPS, LIPS

Crossfit Spartanburg Workout of the Day(WOD)- Thursday

15 minutes AMRAP

12 Ring Dips

6 Dumbell Clean Step-Ups(40#/30# & 24/20)

18 Situps

 







 

 

DEAD MAN'S HAND

Crossfit Spartanburg Workout of the Day (WOD)-Wednesday

20 Minute AMRAP

♥'s = 10 push ups

♦'s = 10 KBS (55/35)

♣'s = 10 deadlifts (185/135)

♠'s = 10 wallballs (20/14)

ACES = 5 lateral burpees

Draw one card from the deck, perform the movement

then run 200 meters = 1 round

     


 

 
 

AND IT BEGINS...

CF Spartanburg Workout of the Day (WOD):

AMRAP in 15 minutes of

15 Air Squats

10 Kettlebell Swings (M-55#/F-35#)

5 Burpees

For most of you today was your first CrossFit WOD.  Everybody did awesome, everybody finished...everybody is going to be SORE in the morning.  Stretch tonight before you go to bed and don't sit in your chair all day tomorrow without getting up and moving around at least once every couple hours.  Hydrate.  The workouts don't ever get "easier", you just get faster.

James (Davidson Baseball) and Steve (Spartanburg County K9 Unit) got after it today.  Nice intensity fellas.

Heather, Jennifer, and Wanda showed their ability to crush a WOD and talk...AT THE SAME TIME!

BROAD TIME AND MODAL DOMAINS

CF Houston Workout of the Day (WOD):

Row 4800m

For time.

Rest 5 minutes.

Complete AMRAP in 10 minutes of:

5 Squat Clean Thrusters (M-155#/F-105#)

10 Box Jumps (M-24"/F-20")

WHERE DID THAT COME FROM?!?!

CF Houston Workout of the Day (WOD):

4 Rounds (60 seconds, 45 seconds, 30 seconds, 15 seconds)

Wall Balls (20#/14#)

Knees-to-Elbows

Squat Cleans (135#/95#)

Burpees

***Complete as many reps as possible at each station in the alloted time duration.  Rest for 1 minute at the end of each round (1 round = all 4 stations completed).  Keep track of total reps completed.***

Was it the WOD...or the tax deadline?

SORE Loser

CF Houston Workout of the Day (WOD):

AMRAP in 3 minutes of

3 Deadhang Pull Ups

6 Push Ups

9 Squats

60 second rest

5 Rounds

***Complete as many rounds as possible (AMRAP) of the Pull Ups, Push Ups, and Squats in 3 minutes.  Rest for exactly 60 seconds.  Reapeat...5 times.  Keep track of your total number of rounds.  Use a weighted vest if you have one.***

Looks like Graham somebody got a little bent out of shape because they couldn't do a handstand and missed out on the Daniel Morgan Challenge.  Nice french tips though...

CF Houston WOD (March 25, 2009)

Workout of the Day (WOD):

3 Squat Cleans (185# - each rep is from the ground)

15 GHD Sit Ups

AMRAP in 12 minutes.

Its always interesting to see how your body reacts when you completely tax one muscle group like your core with GHD Sit-Ups... 

And then try to blast through a full-body dynamic movement like a Squat Clean...