CrossFit Spartanburg

FREE BED PAN RIDES

CFS WOD - Wednesday 15MAY2013

METCON:
5 Squat Cleans (M-225#/F-135#)
10 Toes-2-Bar
15 Slam Balls (M-15#/F-12#)
20 Double Unders
x4
*REST for 2 minutes between each round 

PONY BOY

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

***THE NEW ATHLETE TRACKING SOFTWARE/PROGRAM IS NOT GOING TO BE READY TO GO TOMORROW SO...AS PAINFUL AS IT IS...MAKE SURE YOU START A NEW CARD FOR MAY.  MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT FRIDAY).  THANKS!***

CFS WOD - Wednesday 1MAY2013

STRENGTH TEST:
20 minutes to establish a 3RM Thruster

METCON:
"DEATH BY SQUAT CLEANS"
M-135#/F-95#
*With a running clock perform 1 Squat Clean the 1st minute, 2 Squat Cleans the 2nd minute, 3 Squat Cleans the 3rd minute, etc...
**Continue until the athlete is unable to complete the required amount of reps in the allotted minute. 

ZERO DARK THIRTY

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

CFS WOD - Thursday 21MAR2013

OLY WORK:
15 minutes to work up to a HEAVY 1-Rep Push/Split Jerk

METCON:
3 Squat Cleans (M-185#/F-125#)
5 Handstand Push Ups
7 Chest-2-Bar Pull Ups
x5 

PERISCOPE

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

***REMINDER:  JANUARY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (MONDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - 7JAN2013

STRENGTH:
MAX REP Overhead Squat @ Bodyweight
*Score reps completed
**Score % of BW if scaled

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT HOUSTON***
12 minute AMRAP:
9 Toes-2-Bar
7 Squat Cleans (M-155#/F-105#)
5 Handstand Push Ups 

SEAGULL MANAGEMENT

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

CFS WOD - Tuesday 11DEC2012

OLY WORK:
15 minutes of Squat Clean work
*Focus on good solid set up, breathing, bar high in the hips, speed under the bar, solid catch position

METCON:
"MINI KONG"
*Compare to "KNOW OF NO REASON"
2 Deadlifts (M-315#/F-205#)
4 Muscle Ups
6 Squat Cleans (M-185#/F-115#)
8 Handstand Push Ups
x3
**Advanced athletes can go Rx "KING KONG" 

BUTT KEGALS

CFS WOD - Friday 19OCT2012

SKILL:
10-15 minutes of Squat Clean  work
*Low loads
**Work on sweeping the bar high into the hips, keep the bar pulled tight, SPEED, good fundamentals at the bottom of the squat

METCON:
PARTNER WOD
20 minute AMRAP:
5 Squat Cleans (M-155#/F-105#)
10 Ring Dips
15 Kettlebell Swings (M-70#/F-55#)
*Partner #1 starts working on the AMRAP while Partner #2 takes off on a 200m run.  Partner #1 gets as much work done as possible while Partner #2 is running.  When Partner #2 returns he/she resumes where Partner #1 left off and Partner #1 takes off on the run.  This continues for 20 minutes. 

CARLSTACHE

***THERE WILL BE A NOONER TODAY (FRIDAY 12OCT2012)***

CFS WOD - Friday 12OCT2012

MOBILITY:
5-7 minutes of Hip Mobility work
5-7 minutes of Shoulder Mobility work

STRENGTH:
2 Overhead Squats EMOM @ 75-85% of 1RM
x5

METCON:
CROSSFIT GAMES 2008 WOD #3
30 Squat Clean-2-Overhead (M-155#/F-105#)

CARLSTACHE!

IN 1492...

**THERE WILL BE A NOONER TODAY (MONDAY 8OCT2012)**

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

CFS WOD - MONDAY (8OCT2012)

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT NORTHEAST ENGLAND***
In 20 minutes, using (M-155#/F-105#) accumulate as many points as possible using the following point schedule:
Snatch= 10 pts
Thruster= 5 pts
Ground to Overhead= 4 pts
Squat Clean= 3 pts
Deadlift= 1 pt
*Use one load throughout workout.

COOLDOWN:
Suicide Sprints x 4

You can get this shirt and other cool meatface gear at Lift Big Eat Big.

HERO WOD - "JJ"

***THERE WILL BE A NOONER TODAY (TUESDAY 11SEP2012).***

***REMINDER:  SEPTEMBER MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (YESTERDAY)...THE CARDS DIDN'T MAKE IT TO THE CASA DE BOOM BOOM TONIGHT SO YOU'VE GOT AN EXTRA DAY TO SQUARE UP.  CARDS WILL BE MARKED WEDNESDAY.  THANKS!***

CFS WOD - Tuesday 11SEP2012

METCON:
"JJ"

1-2-3-4-5-6-7-8-9-10
Squat Cleans (M-185#/F-125#)
10-9-8-7-6-5-4-3-2-1
Handstand Push Ups
*Advanced athletes can use parallets, dumbells, bumper plates, etc. to create a deficit on the HSPUs.

CORE COOLDOWN:
Trainer's choice 

NATTY LITE

***THERE WILL BE A NOON CLASS TODAY (WEDNESDAY 22AUG2012).***

CFS WOD - Wednesday 22AUG2012

STRENGTH:
2 Squat Cleans EMOM @ 80-85% of 1RM
x6

METCON:
8 Minute AMRAP:
5 Hang Power Cleans (M-155#/F-105#)
25 Air Squats

POST-CHAIN COOLDOWN:
3 x 10 Reverse Hypers (HEAVY Load)

Alright so I was in the middle of taking pictures of the board, got the girls side done, turned around, the Lift Big Eat Big Barbell Butt Test was going down, ADD kicked in, and needless to say...I'll post the dude scores tomorrow.  They all passed.