CrossFit Spartanburg

POWER BOMB

The importance of Slam Ball or Clean & Jerks.....I love this kid!

 

CF Spartanburg Workout of the Day (WOD)-Tuesday 03/29/2011

300 Slam Balls (15#/12#)

Every 3 minutes 250m row

 
                 
Peer pressure is a bitch

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!

 

DON'T FAKE THE FUNK ON A NASTY DUNK

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.

MOMENT OF CLARITY

CF Spartanburg Workout of the Day (WOD):

400m Run with 50# Sandbag (or 1000m Row if its raining)

Then 3 Rounds of

8 Deadlifts (275#)

12 SlamBalls (50#)

16 Sit Ups

Then

24 Birthday Burpees (Happy Early Birthday Megan)

For time.

***IMPORTANT ANNOUNCEMENT***  The gym will only be open from 0800-1000 on Saturday.  There will be a WOD posted on the whiteboard or you can come in and work on whatever you want.

Remember Meg, beer and burpees don't mix...we'll see you Monday.  Happy Birthday!

I FELL IN TO A BURNING RING OF FIRE

CF Spartanburg Workout of the Day (WOD):

21-15-9

Box Jumps (M-24"/F-20")

Kettlebell Swings (M-55#/F-35#)

SlamBalls (M-15#/F-12#)

For time.

***Rest 3 minutes***

AMRAP in 2 minutes of Kettlebell Swings or SlamBalls

One more free day left this week.  Get with me after the WOD or shoot me an email if you have any questions about prices/packages. 

Wade had his first experience with one of the benchmark ladies of CrossFit today..."Diane".

 Times/Results:

CF Houston WOD (Feb. 2, 2009)

Workout of the Day (WOD):

1-1-1-1-1-1-1 Thrusters

Work up to maximum load.

METCON Cool Down:

7 Rounds

10 Wallball Shots (20#/14#)

10 Slamballs (15#/12#)

For time.

CF Houston WOD (January 31, 2009)

Workout of the Day (WOD):

5 Deadlifts (250#)

5 Slamballs (50#)

Complete as many rounds as possible (AMRAP) in 10 minutes.

Here's Adrian knocking out a Curtis P yesterday (cue Rocky music)...Yo Adriaaaaaaaaaaan!