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
CF SPARTANBURG WOD FRIDAY APRIL 1, 2011
1 Rope Climb
2 OHS (155/115)
3 Sandbag Cleans
X5
Casey and some of her crossfitting soccer players ran in the Cooper River Bridge Run 10K over the weekend. The results page is here. Great job!
Mikey and Ian are back in the news again today. Mikey made the All-Area first team and Ian made the All-Academic First Team Great job guys, keep it up.
CF Spartanburg Workout of the Day (WOD)-Tuesday 02/22/2011
5 Sandbag Cleans
10 Slam Ball (15#/12#)
15 Box Jumps (24"/20")
AMRAP 12 mins.
rest 3 mins.
5 HSPU
7 OHS (95#/75#)
9 Pullups
AMRAP 10 mins.
On a side note....Wampole crashed on Box Jumps today (see pics below). However, I open the comments section to her response after realizing that her shin had a hole in it.
Noitice the skin on the box!
CROSSFIT SPARTANBURG WORKOUT OF THE DAY THURSDAY FEB 10, 2011
Work up to max height box jump
(compare to Big 10-50 and Body Marked Up)
then
10-9-8-7-6-5-4-3-2-1 Overhead Squats
1-2-3-4-5-6-7-8-9-10 Pullups
First Round is 10 OHS/1 pullup, second is 9 OHS/2 pullups, etc.. until final round of 1 OHS/10 pullups
CF Spartanburg Workout of the Day (WOD)- Tuesday 01/25/11
15 Thrusters (95#/75#)
15 Ring Dips
15 OHS (95#/75#)
15 Pullups
X3
The Godfather speaks.......explicit language so put the kiddos to bed first. But I love the way he lays it out there!
CF Spartanburg Workout of the Day (WOD):
"Josh"
21 Overhead Squats (M-95#/F-65#)
42 Pull Ups
15 Overhead Squats
30 Pull Ups
9 Overhead Squats
18 Pull Ups
For time.
Joel and Marty had a beautiful baby girl this morning, Lael Marie Raines.
And Zane (Wayne's son) learned how to Overhead Squat today...then decided that he was going to find a way to be the youngest dude on the TOP 5 WOD BOARD. Do work Zane, do work!
CrossFit Spartanburg Workout of the Day (WOD):
1-1-1-1-1
OverHead Squat
Work up to MAX LOAD
***Rest***
2000m Row Time Trial
Ladies...oooo lawdy, all of you beautiful CrossFit Spartanburg Ladies, check this LINK out from Mark's Daily Apple "Primal Living in the Modern World". And a HUGE shout out to Kelly and Cassy (I hope I spelled that right)...both of them went STRAIGHT PRIMAL today on the overhead squat which ain't no walk in the park. Awesome job laides!
Catto, Steve, and Wayne going at the 2K like runaway crackhead.
TOP 5
Men (OHS): James-225, DWill-205, Joel-200, Catto-185, AJ-165
Women (OHS): Kristi/Megan/Ketner-105, McKenna-95, Meredith-85
Men (2K Row): Essman-7:23, DWill-7:35, Eric-7:44, Steve-7:46, AJ-7:51
Women (2K Row): Ketner-8:13, Hannah-8:55, Leslie-9:02, McKenna/Wanda-9:05
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.
CF Spartanburg Workout of the Day (WOD):
3-3-3-3-3
Overhead Squat
Work up to MAX LOAD.
***Rest 3 minutes***
1000m Row - TIME TRIAL
Russ nailing the Overhead Squat today.
And this is why the gym wasn't open Saturday...
TOP 5
Men (OHS): DWill-195, Joe-145, Scott-135, Stoddard/Essman-125
Women (OHS): Kristi-95, Buggy-90, Ketner-75, Graham/Megan-65
Men (1000m Row): DWill-3:25, Essman-3:26, Bobby-3:28, Wil-3:30, Eric-3:36
Women (1000m Row): Ketner-4:02, Buggy/Wanda/Hannah-4:21, Monica-4:25
CF Spartanburg Workout of the Day (WOD):
"Nancy"
5 Rounds
400m Run
15 Overhead Squats (M-95#/F-65#)
For time.
Friday...running. Today...running. We keep it random, we keep it functional, we definately keep it intense. Sometimes two WODs like this come back to back, but with CrossFit you have to be ready for anything on any given day. Its like a box of cheap Valentines candy, sometimes you get the "nasty"...twice.
Rachel and Aaron gettin' after some OHS
