CF SPARTANBURG WOD TUESDAY APRIL 5, 2011
PARTNER KELLY
Complete the following with a partner
400 m run (both athletes together)
30 box jumps (spilt evenly)
30 wall balls (athlete 1 squats, thorws to target, athlete 2 catches = 1 rep then athlete 2
squats throws to target athelte 1 cathces = 2 reps)
X5
*Every 2 Minutes both athletes must complete 5 burpees, regardless of where they are in the workout.
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!!
CF Spartanburg Workout of the Day (WOD)-03/03/2011
Clean & Jerk 1RM
*Athlete has 15 minutes to find 1RM, then...
800m run
2 min rest
800m run
2 min rest
400m run
1 min rest
400m run
1 min rest
200m run
30 sec rest
200m run
**Add splits together for score**
Jack Rickman (former CFS trainer) stopped by the gym today, to catch up! The OG ladies sure do miss him being nice. In a conversation overheard with Jack the following was quoted: "We have NO nice guy trainers now, Steve, Joel now Justin!"-Nicki Cantrell
Miss ya' Jack!
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
Crossfit Spartanburg Workout of the Day (WOD) Monday Feb 7, 2011
"Kelly"
400m Run
30 Box Jumps (M-24"/F-20")
30 Wall Balls (M-20#/F-14#)
x5
Compare to Sunshine Highway
CF Spartanburg Workout of the Day (WOD):
10 Kettlebell Swings (M-70#/F-55#), 100 Yard Sprint, 9 Kettlebell Swings, 100 Yard Sprint, 8 Kettlebell Swings, 100 Yard Sprint...1 Kettlebell Swing, 100 Yard Sprint.
For time.
(Set up two equal sized Kettlebells 100 Yard apart and work your way down the ladder.)
Swing...
And Sprint...
TOP 5
Men: Justin H-6:15, DWill-6:17, Steve-6:30, Robert(CrossFit Daytona)-6:44, Russ-7:17
Women: Ketner-7:18, Buggy-7:22, Hannah(35#)-7:01, Monica(35#)-7:24, Wanda(35#)-7:35
CF Spartanburg Workout of the Day (WOD):
800m Run
2 Minute Rest
800m Run
2 Minute Rest
400m Run
1 Minute Rest
400m Run
1 Minute Rest
200m Run
30 Second Rest
200m Run
***Add your splits together for your total score***
Take a look at the "WOD Wall" next time you are in the gym. It lists all of the named/benchmark WODs and the top 5 male/female scores. In order to get on the board, you have to do the WOD as Rx'd. If you would like to attempt a specific WOD you can either come in on Saturday morning and give it a shot or wait until we do it as a group. Research the WODs, get your name on the board..."150 Burpees For Time" is up for grabs...have at it psychos...
TOP 5
Men: Wayne-8:21, AJ-8:27, Eric-9:29, Russ-9:48, Steve-10:06
Women: Megan-11:33, Breezy-11:47, Hannah-11:52, Leslie-12:29, Monica-13:19
CF Spartanburg Workout of the Day (WOD):
4 Rounds
400m Run
50 Air Squats
For time.
Perfect WOD to work on your basic squat. Weight on the heels, butt low, chest up, good lumbar curve...anybody can do it fresh, but when you can do all of that consistantly when your gassed you've got it goin' on.
Megan streaking...
TOP 5
Men: Wayne-10:50, Wil-13:00, Todd-13:24, Jack-13:41, AL-13:55
Women: Stephanie-11:52, Buggy-13:13, Megan-16:00, Rachel-16:12, Charlene-16:51
CF Spartanburg Workout of the Day (WOD):
1 Mile Run (Time Trial)
***Rest 5 Minutes***
AMRAP in 12 Minutes of
5 Squat Cleans (M-155#/F-95#)
15 GHD Sit-Ups
Steve bringing his hips through the bar on the squat clean.
And Graham catching the squat clean with strong elbows.
TOP 5
Men: Wayne-5:25, AJ-5:30, Eric-6:11, Joe-6:26, Bobby-6:30
Women: Charlene-8:15, Graham-8:40, Amber-8:41, Lori-8:53, Nila-9:38
