CrossFit Spartanburg

Puke Rinse Repeat

CFS WOD Thursday August 11,2011

15-12-9

Clean & Jerk (135/95)

Burpee-Pullups

*Alpha Option*

185/135

Burpee-Chest-to-Bar Pullups

RADIATION PLUME

CF SPARTANBURG WOD FRIDAY MARCH 18,2011

COMPLETE 4 ROUNDS OF THE  FOLLOWING:

100 METER OVERHEAD CARRY (45/35)

10 TOES TO BAR

10 BURPEE PULL UPS

10 BOX JUMPS (24/20)

 

 

GO STOP GO

CF Spartanburg Workout of the Day Friday, Feb 26, 2011

40 Thrusters (65/45)

40 Deadlifts (135/95)

20 Burpee Pull Ups

40 Kettlebell Swings (55/35)

100 Double Unders

Athlete works for 20 seconds, rest for 10 seconds. This is repeated until all work is completed.

  

PURE 3VIL

P3 CrossFit Workout of the Day (WOD):

21-15-9

Overhead Squats (95#)

Kettlebell Swings (35#)

Burpee Pull Ups

400m Run after each round

For time.

Here's a quick little ego check from the lovely Nicole...

GETTING READY FOR THE PROM?

CF Seven Workout of the Day (WOD):

Strength Work (Snatch, Clean & Jerk, OHS)

20 Clean & Jerks (95#)

20 Burpee Pull Ups

10 Clean & Jerks

10 Burpee Pull Ups

For time.

Recent scientific studies have shown that there is a direct correlation between dancing skills and DB swings.  Broome HS JROTC Prom preparations...