CrossFit Spartanburg

YARD SALE MANIA

CF Spartanburg Workout of the Day (WOD)-Monday 04/11/2011

"Tillman"

Patrick Daniel Tillman (5.6.76 – 4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.

7 Deadlifts (315#/205#)
1 Full Gasser
15 Pull Ups

     X7

Don't go a'ninjeeing nobody dat don't need ningeed

CF SPARTANBURG WOD THURSDAY MARCH 31, 2011

Max Rep Pull Ups

then...

400 m run

40 Wall Balls (20/14)

AMRAP 20 minutes

 

 
Tal got ninjeed again last night.  We are trying to keep him used to being alert and ready for anything (its not going well for him).  He took multiple shots from Blake's airsoft assault rifle this time. WAKE UP SON!!

 

 

BACK IN THE CHAIR

CF Spartanburg Workout of the Day Wednesday March 9, 2011

5 Pullups

10 Burpees

x10

3 Power Cleans every 3 minutes until all rounds complete (185/125)

compare to TRUTH CHAIR: I WATCH THE BACHELORETTE

 

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

KEEP THEIR HEADS RINGIN'

CF Spartanburg Workout of the Day (WOD)-Friday 03/04/2011

5 mins. of Wall Ball (20#/14#)

4 mins. of Ring DIps

3 mins. of sprints

2 mins. of Hang Cleans (135#/95#)

1 min. of Pullups

*Add total number of reps for score*

 

ROM IS NOT A SUGGESTION

CF Spartanburg Workout of the Day (WOD)-Monday 02/28/2011

"HELEN"

400m run

21 KBS (55#/35#)

12 Pullups

X3

*Compare scores to EASTBOUND AND DOWN and KRUMPIN

 
 
 

MY LIFE WAS FLASHIN'

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!

 

BABY LACEY

Congratulations to Travis & Kristen on the birth of their baby boy, Hampton!

7LBS. 4OZ.

 

CF Spartanburg Workout of the Day (WOD)-Wednesday 02/16/2011

30 KBS (70#/55#)

25 Wall Ball (20#/18#)

20 Pullups

    X3

 

LEAP OF FAITH

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

    
   

SKIN THE CAT

CF Spartanburg Workout of the Day (WOD)-Monday 01/31/2011

5 Pullups

20 Double Unders

# round = Squat Clean (135#/95#)

*example: Rd. 1- 5 Pullups, 20 Double Unders, 1 Squat Clean

                Rd. 2- 5 Pullups, 20 Double Unders, 2 Squat Cleans