CrossFit Spartanburg

SUGGESTING QUICK FEET

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

CFS WOD - Wednesday 20MAR2013

STRENGTH/SKILL:
10 minutes
EVEN minutes:  2 HEAVY Tire Flips
ODD minutes:  MAX Muscle Ups
*Score total Muscle Ups completed.

METCON:
BUY IN:  800m Run

15 Overhead Squats (M-95#/F-65#)
15 Double Handed Kettlebell Flip Swings
15 OHS
15 Alternating Flip Swings
15 OHS
15 Single Arm Flip Swings (R)
15 OHS
15 Single Arm Flip Swings (L)

CASH OUT:  800m Run

Double Handed Kettlebell Flip Swing = swing KB with both hands to eye level, KB is flipped in mid air, KB is caught with both hands, repeat.  DROPS DO NOT COUNT.
Alternating Flip Swings = swing KB with one arm to eye level, KB is flipped in mid air, KB is caught with the opposite hand, repeat.  DROPS DO NOT COUNT.
Single Arm Flip Swings = swing KB with one arm to eye level, KB is flipped in mid air, KB is caught with the same hand, repeat.  DROPS DO NOT COUNT.

Quite possibly the worst public speaker in the world, but Jeff Martone is a BEAST when it comes to anything involving a KB.  Most of what we will be doing starts around the 1:50 mark.

 

FACEBOOK OFFICIAL

CFS WOD - Thursday 24JAN2013

STRENGTH:
Tire Flip Ladder
* Athlete will start with the smallest tire and attempt to flip it.  If successful, athlete will continue to the next larger tire and continue until failure
**Tire Flips are performed every minute on the minute

METCON:
"DT"
(M-155#/F-105#)
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
x5
*Compare to WOULD YOU RATHER 

 

REDWOOD ORIGINAL

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

CFS WOD - Thursday 1NOV2012

STRENGTH:
2 Tire Flips (HEAVY) every 90 seconds
x6

METCON:
400m Run
12 Shoulder Touches
12 Kettlebell Swings (M-70#/F-55#)
12 GHD Sit Ups
x3

SHARK WEEK

***School is starting back and schedules are changing as the summer winds down, so we are going to try something a little different...a "test run".  On Thursday (16AUG2012) we are going to have a class at NOON.  That is today or tomorrow depending on when you are reading this.  This class will be just like every other class...same workout, same format, same location.  If we get a good turnout (or some solid interest in the comments section), it'll stay.  Ya'll want it or not?  Sound off or show up.***

CFS WOD - Thursday 16AUG2012

STRENGTH:
3 HEAVY Tire Flips every 90 seconds
x5

METCON:
400m Run (MAX EFFORT)
x5
*REST exactly 3 minutes between rounds
**Splits should not vary more than 10 seconds
***Score slowest effort

FEDERALIST PAPERS

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

CFS WOD - Monday 6AUG2012

STRENGTH:
25 Minutes to establish 3RM Back Squat

METCON:
15 Minute AMRAP:
5 Tire Flips
10 Ring Push Ups
15 Toes-2-Bar

Saw this commercial last night...motivational in a weird way.  Homeboy is chunky, but he's doing work...so he's got my respect.

BRAH

CFS WOD - Tuesday 24JUL2012

STRENGTH:
3 HEAVY Tire Flips every 90 seconds
x5
3 MAX EFFORT Broad Jumps at 45 seconds

METCON:
400m Run
7 Deadlifts (M-275#/F-185#)
21 Ring Dips
x3

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

OG video of Breezy from back at the old gym off Howard St.  She was the first chick to flip that big tire.

FACEDOWN IN A DITCH

CFS WOD - Friday 13JUL2012

STRENGTH:
20 Minutes to establish 1RM Shoulder Press

METCON:
5 Minute AMRAP:
10 Overhead Squats (M-95#/F-65#)
2 Rope Climbs
***REST 3 Minutes***
 5 Minute AMRAP:
3 HEAVY Tire Flips
9 Thrusters (M-95#/F-65#)