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

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#)

 

 

SWEEP THE LEG

CF Spartanburg Workout of the Day(WOD)-Thursday 03/24/2011

6 Clean & Jerks (155#/115#)

25 Double Unders

X5

 
  *Sorry about the board pic, will try and get a new one up*

Dear ring dips... I hate you.

CF Spartanburg Workout of the Day (WOD) Friday January 21, 2011

10 Clean and Jerk (135/95)

15 Ring Dips

20 KBS (70/55)

X 3

Rest 5 minutes then:

21-15-9

Goblet Squats (70/55)

Push ups

Floor Sweepers (with bar from first part)

Score is total time minus the 5 minute rest period.

Alpha option- 155/115

ITS ON LIKE DONKEY KONG

CF Spartanburg Workout of the Day (WOD):

100m Row Sprint

For time.

Then...

3 Rounds

5 Power Clean & Jerk (M-135#/F-95#)

25 WallBalls (M-20#/F-14#)

For time.

We took some time off this afternoon from cleaning bathrooms, making slosh pipes, and building boxes to get a WOD in.

Big Dale was there all day and nothing got smashed or broken...that's a first.

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...

ROW FASTER...I HEAR BANJOS

CF Seven Workout of the Day (WOD):

3 Rounds

500m Row

10 Clean and Jerks (135#)

For time.

Why CrossFit?  Because you never know what the world might throw at you...

CF Houston WOD (Feb. 4, 2009)

Workout of the Day (WOD):

200m Sprint

50 Clean and Jerks (95#/65#)

For time.

Rest 5 minutes

1 mile run (timed)