CrossFit Spartanburg

DUCT TAPE

***THERE WILL BE A NOONER TODAY (THURSDAY)***

CFS WOD - Thursday 23MAY2013

OLY WORK:
15 minutes to work up to a HEAVY Hang Squat Snatch

METCON:
12 minute AMRAP:
5 Handstand Push Ups
10 Burpees
15 Toes-2-Bar
20 Double Unders 

THRIFT STORE

CFS WOD - Thursday 17JAN2013

OLY WORK:
3 Hang Squat Snatches @ 65-70% of 1RM every minute on the mintue
x5

METCON:
11 Turkish Get Ups (Right)
21 Kettlebell Swings
11 Kettlebell Thrusters (Left)
21 Kettlebell Swings
11 Kettlebell Thrusters (Right)
21 Kettlebell Swings
11 Turkish Get Ups (Left)

 

RELATIVE SUPERIORITY

***THERE WILL BE A NOONER TODAY (WEDNESDAY).  THERE WILL ALSO BE NOONERS ON THURSDAY AND FRIDAY***

***THERE WILL BE NO 7AM CLASS TODAY (WEDNESDAY)***

***REMINDER:  DECEMBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (MONDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - Wednesday 5DEC2012

MOBILITY:
10 minutes of Shoulder mobility work

OLY WORK:
10 minutes of Hang Squat Snatch warm up/skill work
*Focus on getting the bar into hips, full hip extension, bar path, speed under the bar, and catch position.

METCON:
10-9-8-7-6-5-4-3-2-1
Hang Squat Snatch (M-115#/F-75#)
1-2-3-4-5-6-7-8-9-10
Floor Sweepers (L + R = 1) 

BAD AT MATH

***THERE WILL BE NO 7AM OR 8AM CLASS THIS MORNING (FRIDAY)***

CFS WOD - Friday 26COT2012

STRENGTH:
2 Hang Squat Snatches @ 70-75% of 1RM Snatch EMOM
x4
***REST 2 minutes***
2 Hang Squat Cleans @ 70-75% of 1RM Clean EMOM
x4

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT NEW ENGLAND*** 
*Perform the workout with a running clock
@ 00:00:
10 Power Snatches (M-95#/F-65#)
10 Handstand Push Ups
x3

@ 10:00:
10 Thrusters (M-95#/F-65#)
10 Chest-2-Bar Pull Ups

@ 20:00:
10 Box Jumps (M-24"/F-20")
10 Toes-2-Bar
x3
*Score all 3 rounds
**Complete each round as fast as possible and use the remaining time for recovery

RETURN OF THE SMEGMA

***Cacye is getting together another order of jump ropes.  They are $15 and will really help out your double under game...don't act like you don't need it.  Orders need to be in to Cayce no later than Thursday.***

CFS WOD - Monday 13AUG2012

SKILL:
15 Minutes of Snatch work
*FOCUS AREAS: Bar to Hip (Snatch Pulls) and Strong Catch Positions (Snatch Balance)

METCON:
BUY IN:  500m Row
21-15-9
Hang Squat Snatch (M-95#/F-65#)
Bumper Burpees
CASH OUT:  500m Row (Cash Out)

CORE:
Trainer's Choice