CrossFit Spartanburg

SALVE

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

CFS WOD - Wednesday 22MAY2013

METCON:
6 Muscle Ups
12 Kettlebell Swings (M-70#/F-55#)
24 Wall Balls (M-20#/F-14#)
x4
*REST 2 minutes between rounds

CORE/GRIP COOLDOWN:
200m HEAVY Farmer Carry

BIT 'EM UP

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

***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 (FRIDAY).  THANKS!***

CFS WOD - Tuesday 7MAY2013

METCON:
30 Thrusters (M-135#/F-95#)
60 Wall Balls (M-20#/F-14#)
120 Double Unders

COOLDOWN:
20 Ring Dips
20 GHD Sit Ups
x3
*NOT FOR TIME

Guess those calves...

   

ROCK-N-ROLL AIN'T NOISE POLLUTION

CFS WOD - Monday 29APR2013

STRENGTH:
2 Back Squats @ 85-90% 
x5
*EMOM

METCON:
With a 9 minute running clock perform the following AMRAPs:
5 minute AMRAP:
10 Wall Balls (M-20#/F-14#)
10 Push Ups
3 minute AMRAP:
15 Kettlebell Swings (M-70#/F-55#)
15 Pull Ups
1 minute AMRAP:
Burpees
*Score total reps completed

POP GOES THE WEASEL

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

CFS WOD - Wednesday 17APR2013

OLY WORK:
2 Hang Power Cleans (HEAVY)
10 Wall Balls
x10
*Every 2 minutes
**HPCs should be heavy, but manageable...no wide feet or ugly catches.

METCON:
4 Muscle Ups
8 Kettlebll Swings
10 Kettlebell Snatches (R)
10 Kettlebell Snatches (L)
12 Toes-2-Bar
x3
*15 minute cut off 

CALIBRATION

CFS WOD - Wednesday 10APR2013

STRENGTH:
5 Thrusters (HEAVY)
10 Kettlebell Swings (HEAVY)
x10
Every 2 minutes
*Thrusters and KBS should be unbroken sets

METCON:
10 Wall Balls (M-20#/F-14#)
20 Double Unders
x5
*METCON starts at the 20:00 mark immediately following the strength session 

FIGGY AT TREE FITTY

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

CFS WOD - Monday 25FEB2013

OLY WORK:
2 High Hang Squat Snatches @ 70-80% of 1RM
x5
EMOM

METCON:
4 minute AMRAP:
10 Wall Balls (M-20#/F-14#)
10 Hand Release Burpees
**1 minute REST**
3 minute AMRAP:
10 Pistols (Alternating)
10 Chest-2-Bar Pull Ups
**1 minute REST**
2 minute AMRAP:
MAX Ring Dips 

SHARP DRESSED MAN

Vote for CrossFit Spartanburg as the best Gym (they actually have it listed as "Fitness Facility") in the Upstate...go let all of the Herald Journal readers know 'bout it HERE.

CFS WOD - Wednesday 20FEB2013

STRENGTH:
2 Deadlifts @ 80-85% of 1RM
x3 EMOM
1 Deadlift @ 85-90% of 1RM
x3 EMOM

METCON:
5 Handstand Push Ups
10 Calorie Row
15 Burpees
20 Wall Balls (M-20#/F-14#)
25 Kettlebell Swings (M-70#/F-55#)
x3

EXTRA WORK:
30 Deadhang Pull Ups (NOT FOR TIME) 

Big Josh V pulling a 500# Deadlift.

Big Chris W pulling a 500# Deadlift.

Not sure what got into the ladies today but this happened (Top-2-Bottom: Whitney, Erin W, Amber O and Leigha)...

JUDGE DREDD

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

***T-SHIRT ORDERS (SEE ABOVE) WILL CLOSE OUT ON THURSDAY (31JAN2013). A ROSTER WILL BE PRINTED AND POSTED AT THE GYM LISTING THOSE ATHLETES WHO HAVE ORDERED AND FUNDED THAT ORDER. CONTACT TAL ASAP IF THERE IS A DISCREPANCY (SIZE, PAYMENT, QUANTITY, ETC.).***

CFS WOD - Monday 28JAN2013

STRENGTH:
2 Deadlifts @ 70-80% of 1RM EMOM
x6

METCON:
***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT***
100 Double Unders
25 Wall Balls (M-20#/F-14#)
75 Double Unders
25 Wall Balls
50 Double Unders
25 Wall Balls
*1:2 Double Under to Single Under conversion ratio 

BELLY BUTTON BUDDIES

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

CFS WOD - Tuesday 15JAN2013

STRENGTH:
3 Front Squats @ 75% every 2 minutes on the minute
x5
*3 HIGH Box Jumps immediately following each set 

METCON:
***ORIGINALLY PROGRAMMED BY STEVE***
10 Toes-2-Bar
10 Power Snatches (M-115#/F-75#)
10 Wall Balls (M-20#/F-14#)
x5
*20 minute cut-off 

IRON MAN

CFS WOD - Thursday 10JAN2013

SKILL WORK:
10-15 minutes of Muslce Up work
*Athletes will work at the next level of their Muscle Up progression (Kipping Pull Ups/Ring Dips, Strict Pull Ups/Ring Dips, Banded Bar Muscle Up, Bar Muscle Up, Kipping Muscle Up, Strict Muscle Up, etc.)

METCON:
6 Muscle Ups
12 Burpees
24 Wall Balls (M-20#/F-14#)
x4
*REST 2 minutes between each round
**Advanced athletes can go heavier on the Wall Balls (M-30#/F-20#)
***Compare to SIPPIN' ON GIN AND JUICE

Donda and Chris B going through the CFS Marriage/Couples Counseling Session.