CF Spartanburg Workout of the Day (WOD)- Tuesday 02/15/2011
200m Overhead Carry (135#/95#)
25 GHD Sit ups
200m Farmers Walk (55#/35#)
25 Back Extensions
X 3
*If at any time the overhead weight is dropped from a locked out position or the kettlebells are dropped, the athlete must stop forward progression and complete a 200m run*
CF Spartanburg Workout of the Day (WOD)-Thursday 01/227/2011
9 SDHP (95#/75#)
15 Jumping Squats
21 Back Extensions
X4
With several new athletes coming in and I personally have been getting a lot of questions froom the "non- Crossfitting" world. It's hard to explain CF in a sentence or even a few minutes. Refer your questions and critics to this post.......
(Let 'em know the only way to get a real feel for CF is to Cowboy Up and DO WORK!)
CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.
Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.
The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.
The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.
Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.
Content graciously provided by CrossFit.com
CF Spartanburg Workout of the Day (WOD):
1000m Row
THEN
21-15-9
Front Squat (M-135#/F-95#)
Back Extensions
For time.
CrossFit Spartanburg shirts are in...buy 'em up so that we can get some more. Post any new t-shirt ideas (artwork, quotes, sayings, styles, etc.) on the bulletin board or write them on the pull up bars.
TOP 5
Men: AJ-9:35, Joel-12:43, Matt A(115#)-10:29, Wayne(115#)-10:45, Eric(115#)-14:55
Women: Buggy(85#)-13:47, Charlene(70#)-12:58, Ketner(70#)-13:05, Lori(70#)-13:54, Ashley(70#)-14:10
