CrossFit Spartanburg

MEXICAN WITH A CHOPPA'

CFS Workout of the Day (WOD)- Monday  10/17/2011

6 HSPU
12 Chest to Bar Pullups
24 Weighted Walking Lunges 35#/25#
X5

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

DECEPTICONS

CF Spartanburg Workout of the Day (WOD)-Monday 03/21/2011

5 Chest to Bar Pullups

7 Ring Dips

9 OHS (95#/65#)

AMRAP 12 MINS.

3 min. rest

10 KBS (70#/55#)

8 Box Jumps (24"/20")

6 Power Cleans (135#/95#)

AMRAP 15 mins.

BITTERSWEET

Bayou City CF Workout of the Day (WOD):

800m Run

THEN

3 Rounds

10 Squat Cleans (155#)

20 Chest-to-Bar Pull Ups

30 Box Jumps (30")

THEN

800m Run

For time.

The "Going Away Party" here in H-town went down on Saturday.  As fired up as I am about heading back and opening CrossFit Spartanburg, its going to be tough leave everybody at CrossFit Houston.  Don't bother trying to find me in this picture, just know that wherever I am...its a happy place.

CF Houston WOD (March 9, 2009)

Workout of the Day (WOD):

3 Rounds

400m Run 

21 Kettlebell Swings (35#/25#)

21 Box Jumps (24"/20")

For time.

Still feelin' the effects from Saturday...

CF Houston WOD (Feb. 13, 2009)

Workout of the Day (WOD):

7 Rounds

7 Push Jerks

7 Chest-to-Bar Pull Ups

You want to finish this WOD in the 10-12 minute time frame so scale your weight on the Push Jerks accordingly.  Chest-to-Bar Pull Ups = your chest touching the bar each rep (demo'd below by Jonathan "I don't have to workout to be better than you" Rico).