CrossFit Spartanburg

NEMO ME IMPUNE LACESSIT

Crossfit Spartanburg Workout of the Day (WOD)-07/18/2011 Monday

10-9-8-7-6-5-4-3-2-1

Deadlifts 95#/75#

Power Cleans

Front Squat

Push Press

ALPHA Option

135#/95#

 

DON'T CALL IT A COME BACK....

Crossfit Spartanburg Workout of the Day(WOD)-06/22/2011-Wednesday

*Today is the athletes choice. Pick your poison, the lesser of two evils*

400m run

Back SquatX30 (135/95)

400m run

Front SquatX20

400m run

OHSX10

400m run

or......

15-12-9

Thrusters (135/95)

Muscle Ups

 

STANDING ON MY HEAD

CF SPARTANBURG WOD MONDAY MARCH 29, 2011

10-9-8-7-6-5-4-3-2-1 Front Squat (155/115)

1-2-3-4-5-6-7-8-9-10 Handstand Push Up

"Any scene can be more freshly and clearly seen when it is seen upside down." (G.K. Chesterton)



 

LET THE BEAT BUILD

CF Spartanburg Workout of the Day (WOD):

1-1-1-1-1

Front Squat

Work up to MAX LOAD.

***Rest***

21-15-9

Row (For Calories)

Dumbell Thrusters (M-40# DB/F-20# DB)

For time.

How bout them DB Thrusters...they don't look too bad written on the board, but once you pick those precious little DB's up its WELCOME TO THE THUNDERDOME!

WE SOLD OUR SOUL TO ROCK AND ROW-L!

 

ANTHRAX...AND RADIO

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

SOUTHSIDE OF HEAVEN

CF Spartanburg Workout of the Day (WOD):

4 Rounds

2 Front Squats (135#)

4 Thrusters (135#)

6 Push Jerks (135#)

14 Clapping Pushups

For time.

The fellas from CrossFit Alliance stopped by Saturday morning for a visit and, as things tend to go with the CrossFit community, they jumped in on a WOD.

Ben (CFA) catching some nice air on the clapping pushups.

TOP 5

Men:  Dan(CFA)-6:16, Ben(CFA)-7:10, Scott-7:16, Shane-7:37, Joe(CFA)-8:00

Women:  Charlene-6:43, Ketner-7:50, Buggy-8:02, Lori-9:56  

SERIAL THRILLA

CF Spartanburg Workout of the Day (WOD):

5 Rounds

200m Run

10 Bench Press (225#)

10 Front Squats (135#)

10 Box Jumps (24")

***1 minute rest between rounds***

Bradley Robinson stopped by today for a WOD before he checks back into pre-season camp in Edmonton, Canadan next week.  The dude is scary fast and strong like bull...oh, and if you try and cross the goal line on him, this is what happens (#24 in the white jersey)...

BEAUTY AND THE BEAST MODE

CF Houston Workout of the Day (WOD):

3-3-3-3-3

Front Squat

Work up to MAX LOAD.

10 Front Squats (@ 70% of Max Load)

Rest 1 minute

10 Front Squats (@ 70% of Max Load)

Beautiful Ladies...

Beautiful Ladies in BEAST MODE...

Front Squat MAYHEM!

CF Houston Workout of the Day (WOD):

3-3-3-3-3

Front Squat

Work up MAX LOAD.

Carla drops into a nice Front Squat...elbows up, good lumbar curve in the back, weight back on the heels, knees tracking over the foot, booty and hips down below parallel...all with 105# drapped across her torso.

Adam is a freakish monstrosity of lower body strength.  He finshed up his last sets at 365# and actually maintained great form up through 345#.  As you go up in weight, it becomes more and more difficult to maintain good form (the back rounds, weight shifts to the front of your foot as you squat down, the elbows sag)...this is understandable at a near max effort (especially around the 2nd and 3rd rep), but be prepared for lower back stiffness/soreness the next morning.  Hard to argue with those numbers though, awesome job!

CF Houston WOD (March 20, 2009)

Workout of the Day (WOD):

30 Front Squats (75% of your body weight)

1600m Row or Run (your choice)

For time.

Ooooo lawdy, pick your poison after the 30 Front Squats...