CrossFit Spartanburg

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*

POST PALEO PIZZA PARTY AND PURGE

CF Spartanburg WOD March 7, 2011

50 Double Unders

25 Wall Ball

25 Pullups

25 Deadlifts 225/185

25 Cal. Row

25 Box Jumps

25 DB Push Press 40#/30#

25 GHD Situps

25 Burpee

50 Double Unders The Paleo Test Out was also today : 1RM Back Squat 1 mile run time trial Compare to Deer Wreck Looks like some great results for Paleo 2.0, we will get the results out asap

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.

  

EMOM makes you want your MOM-E

CF Spartanburg Workout of the Day Monday Feb 21, 2011

10 Curtis P's 95/75

20 Ring Dips

30 Calorie Row

40 Double Unders

50 SDHP

*4 Burpees EMOM* With a running clock begin with 4 burpees and complete all work, doing four burpees every minute on the minute.

DEVILS ADVOCATE

CF Spartanburg Workiut of the Day (WOD)-Tuesday 02/08/2011

8 Hang Cleans (135#/95#)

2 Muscle Ups

20 Double Unders

AMRAP 8 mins.

***3 min. rest***

7 Front Squats (135#/95#)

10 Decline Pushups

13 GHDs

AMRAP 10 mins.

 
 
 
 
 
 

THAT'S SO DUMB

CF Spartanburg Workout of the Day (WOD)-Wednesday 01/26/2011

4 Power Cleans (135#/95#)

7 Burpee Box Jumps (24/20)

10 GHD Situps

13 Double Unders

*30 ABMAT situps*

*52 Single Unders*

AMRAP 20 mins.

 

 

SWEET SAVANNAH

CF Spartanburg Workout of the Day (WOD):

50 Wall Balls (M-20#/F-14#)

40 Double Unders

30 KettleBell Swings (M-55#/F-35#)

20 Jumping Lunges

10 Box Jumps (M-30"/F-24")

For time.

***Rest 3 Minutes***

8 x 60m Sprints

If there is a movement you're struggling with (double unders, overhead squats, pull ups, etc.) come in a little early each day or stay a little later and WORK ON IT!  Don't just work on them when they show up in a WOD.  These movements aren't going anywhere so make it your goal to be able to do every movement as Rx'd...and then do it faster...

Motivation...

 TOP 5

Men:  James-5:32, AJ-6:39, Eric-7:10, Jack-7:28, Wil-7:29

Women:  There were a ton of variations/scaling on this WOD...all of you ladies did awesome, so all of you are in the TOP 5.

DON'T FAKE THE FUNK ON A NASTY DUNK

CF Spartanburg Workout of the Day (WOD):

10-20-30

Slam Balls

Jumping Lunges

Overhead Squat (M-95#/F-65#)

Double Unders

Couple of Reminders:

1.  There will only be morning WODs on Friday (July 3rd) and NO WODs Saturday (July 4th).

2.  Tomorrow is the 1st of the month.  Please make your checks payable to "CrossFit Spartanburg" and follow the directions on the blue box sitting on the shelves when you first walk in.

CROSSFIT SEVEN

CF Seven Workout of the Day (WOD):

4 Rounds

20 Pull Ups

20 Push Ups

20 Sit Ups

20 Squats

50 Double Unders

For time.

I'm in Ft. Worth, TX this week for a little Navy sponsored boondoggle.  Luckily CrossFit Seven is just down the road and Ryan is cool enough to let me train there for a week.