Search
  • talmadgedyoung

JANUARY 2015


01/29/2015

BAKING SODA

CFS WOD - FRIDAY 30JAN2015

COMPETITION SIMULATION DAY: 0:00 – 10:00 AMRAP: OPEN WOD 11.4 60 BAR FACING BURPEES 30 OVERHEAD SQUATS (120#/90#) 10 MUSCLE UPS

10:00 - 13:00 REST

13:00 – 18:00 400M RUN 60 DOUBLE UNDERS MAX EFFORT GROUND-2-OVERHEAD (95#/65#) WITH REMAINING TIME

18:00 – 21:00 REST

21:00 – 35:00 ESTABLISH 1RM BEAR COMPLEX *BEAR COMPLEX = DEADLIFT + HANG POWER CLEAN + FRONT SQUAT + SHOULDER-2-OVERHEAD + BACK SQUAT + BACK RACK-2-OVERHEAD **MOVEMENTS CAN BE COMBINED BUT ALL RANGE OF MOTION STANDARDS MUST BE MET ***SCORE = AMRAP #1 REPS + GROUND-2-OVERHEAD REPS + BEAR COMPLEX LOAD

Posted on 01/29/2015 at 07:33 PM | Permalink | Comments (0)

01/28/2015

IN LOVE WITH THE COCO

CFS WOD - THURSDAY 22JAN2015

OLY: CLEAN & JERK 2 HOVER CLEANS + 1 JERK @ 75% EVERY 3:00 X5 *HOVER CLEAN = CLEAN STARTS AFTER 3 SECOND PAUSE WITH BAR 1-3" OFF THE GROUND

METCON: "BULGER" 150M RUN 7 CHEST-2-BAR PULL UPS 7 FRONT SQUATS (135#/95#) 7 HANDSTAND PUSH UPS X10 *30 MINUTE TIME CAP

Posted on 01/28/2015 at 10:07 PM | Permalink | Comments (0)

01/27/2015

MILLION ON THAT CORNER

CFS WOD - WEDNESDAY 28JAN2015

SKILL: DOUBLE UNDERS 15:00 DOUBLE UNDER WORK BEGINNERS: 100 DOUBLE UNDERS (FOR TIME) ADVANCED: 200 DOUBLE UNDERS (FOR TIME) COMPETITION: 300 DOUBLE UNDERS (FOR TIME) *SCORE TIME OR REPS COMPLETED

METCON: 1 MINUTE MAX RING DIPS 1 MINUTE REST 1 MINUTE MAX WALKING LUNGES (L+R=1) 1 MINUTE REST X4 *SCORE TOTAL REPS COMPLETED

Posted on 01/27/2015 at 09:50 PM | Permalink | Comments (0)

01/26/2015

HUMBLE PIE

CFS WOD - TUESDAY 27JAN2015

STRENGTH: SQUATS 2 X 1 1/4 BACK SQUATS + 4 BACK SQUATS @ 65% EVERY 3 MINUTES X5

METCON: 30 POWER CLEANS (135#/95#) 40 CALORIE ROW 50 SITUPS 60 KETTLEBELL SWINGS (55#/35#) *18 MINUTE TIME CAP

Posted on 01/26/2015 at 08:41 PM | Permalink | Comments (0)

MORE COOKIES

CFS WOD - MONDAY 26JAN2015

OLY: SNATCH 2 SNATCH DEADLIFTS + 2 SNATCH PULLS + 1 SNATCH + 2 OVERHEAD SQUATS @ 75% EVERY 3:00 X5 *SNATCH PULL = FROM HANG ABOVE THE KNEE, SWEEP TO POCKET, SHRUG PULL

METCON: "AMANDA" 9-7-5 MUSCLE UPS SQUAT SNATCHES (135#/95#) *15 MINUTE TIME CAP

Posted on 01/26/2015 at 01:10 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.

Posted on 01/26/2015 at 01:05 PM | Permalink | Comments (0)

01/22/2015

LOUD BONER

CFS WOD - FRIDAY 23JAN2015

COMPETITION SIMULATION DAY: 0:00 – 7:00 AMRAP: 21-15-9 DEADLIFTS (255#/175#) BOX JUMPS (24"/20")

7:00 – 10:00 REST

10:00 – 13:00 MAX EFFORT BURPEE PULL UPS

13:00 – 15:00 REST

15:00 – 27:00 ESTABLISH 1RM SHOULDER-2-OVERHEAD

27:00 - 30:00 REST

20:00 - 35:00 AMRAP: 21-15-9 THRUSTERS (75#/55#) PUSH UPS (HR) *SCORE = AMRAP REPS + BURPEE PULL UP REPS + SHOULDER-2-OVERHEAD LOAD

Posted on 01/22/2015 at 09:25 PM | Permalink | Comments (0)

01/21/2015

PRO BOWL DRAFT

CFS WOD - THURSDAY 22JAN2015

OLY: CLEAN & JERK 3 HOVER CLEANS + 1 JERK @ 70% EVERY 3:00 X4 *HOVER CLEAN = CLEAN STARTS AFTER 3 SECOND PAUSE WITH BAR 1-3" OFF THE GROUND

METCON: 2 MINUTE AMRAP: 7 HANG CLEANS (115#/85#) 21 AIR SQUATS MAX EFFORT TOES-2-BAR WITH REMAINING TIME REST 1 MINUTE X5 *SCORE TOTAL TOES-2-BAR COMPLETED

Posted on 01/21/2015 at 09:45 PM | Permalink | Comments (0)

01/20/2015

KNAT

CFS WOD - WEDNESDAY 21JAN2015

SKILL: DOUBLE UNDERS 15:00 DOUBLE UNDER WORK BEGINNERS: 100 DOUBLE UNDERS (FOR TIME) ADVANCED: 200 DOUBLE UNDERS (FOR TIME) COMPETITION: 300 DOUBLE UNDERS (FOR TIME) *SCORE TIME OR REPS COMPLETED

METCON: 21 CHEST-2-BAR PULL UPS 18 HANDSTAND PUSH UPS 15 CHEST-2-BAR PULL UPS 12 HANDSTAND PUSH UPS 9 CHEST-2-BAR PULL UPS 6 HANDSTAND PUSH UPS *12 MINUTE TIME CAP

Posted on 01/20/2015 at 08:02 PM | Permalink | Comments (0)

01/19/2015

COMMON SIDE EFFECTS

CFS WOD - TUESDAY 20JAN2015

STRENGTH: SQUATS 3 X 1 1/4 BACK SQUATS + 5 BACK SQUATS @ 60% EVERY 3 MINUTES X4

METCON: 10 MINUTE AMRAP: 4 BURPEES 8 KETTLEBELL SWINGS (70#/55#) 12 WALL BALLS (2O#/14#) *SCORE TOTAL REPS COMPLETED

01/18/2015

GONE GIRL

CFS WOD - MONDAY 19JAN2015

OLY: SNATCH 2 SNATCH DEADLIFTS + 2 SNATCH PULLS + 1 SNATCH + 2 OVERHEAD SQUATS @ 70% EVERY 2:30 X5 *SNATCH PULL = FROM HANG ABOVE THE KNEE, SWEEP TO POCKET, SHRUG PULL

METCON: 400M RUN 15 POWER SNATCHES (75#/55#) X5 *20 MINUTE TIME CAP

Posted on 01/18/2015 at 10:01 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.

Posted on 01/18/2015 at 09:59 PM | Permalink | Comments (0)

01/15/2015

GOOBER GARAGE

CFS WOD - FRIDAY 16JAN2015

COMPETITION SIMULATION DAY: 0:00 – 7:00 AMRAP: 800M RUN (ONE TIME BUY IN) 4 SNATCHES (115#/75#) 8 OVERHEAD SQUATS (115#/75#)

7:00 – 11:00 REST

11:00 – 26:00 ESTABLISH 3RM THRUSTER

26:00 – 29:00 REST

29:00 – 35:00 AMRAP: 15 DEADLIFTS (185#/125#) 15 HANDSTAND PUSH UPS

35:00 - 38:00 REST

38:00 - 40:00 AMRAP: MAX REP SQUAT CLEAN (135#/95#) *SCORE = AMRAP REPS + THRUSTER LOAD

Posted on 01/15/2015 at 10:18 PM | Permalink | Comments (0)

01/14/2015

NCIS

CFS WOD - THURSDAY 15JAN2015

OLY: CLEAN & JERK 3 HOVER CLEANS + 1 JERK @ 65% EVERY 3:00 X4 *HOVER CLEAN = CLEAN STARTS AFTER 3 SECOND PAUSE WITH BAR 1-3" OFF THE GROUND

METCON: OPEN WORKOUT 12.3 18 MINUTE AMRAP: 15 BOX JUMPS (24"/20") 12 PUSH PRESS (115#/75#) 9 TOES-2-BAR *SCORE TOTAL REPS COMPLETED

Posted on 01/14/2015 at 08:24 PM | Permalink | Comments (0)

INTERWEB

CFS WOD - WEDNESDAY 14JAN2015

SKILL: HANDSTAND PUSH UPS (LAST WEEK) 15:00 HANDSTAND PUSH UP WORK BEGINNER: KIPPING HSPU ADVANCED: STRICT HSPU COMPETITION: DEFICIT HSPU

METCON: 10 BURPEES 30 CHEST-2-BAR PULL UPS 30 SIT UPS 10 BURPEES 20 CHEST-2-BAR PULL UPS 20 SIT UPS 10 BURPEES 10 CHEST-2-BAR PULL UPS 10 SIT UPS 10 BURPEES *15 MINUTE TIME CAP

Posted on 01/14/2015 at 04:53 PM | Permalink | Comments (0)

01/12/2015

TON OF TATS

CFS WOD - TUESDAY 13JAN2015

STRENGTH: SQUATS 3 X 1 1/4 BACK SQUATS + 6 BACK SQUATS @ 55% EVERY 3 MINUTES X4

METCON: 1500M ROW 100 WALKING LUNGE STEPS 50 HANG CLEANS (155#/105#) *17 MINUTE TIME CAP

Posted on 01/12/2015 at 09:56 PM | Permalink | Comments (0)

01/11/2015

TURN UP

CFS WOD - MONDAY 12JAN2015

OLY: SNATCH 2 SNATCH DEADLIFTS + 2 SNATCH PULLS + 1 SNATCH + 2 OVERHEAD SQUATS @ 65% EVERY 2:30 X5 *SNATCH PULL = FROM HANG ABOVE THE KNEE, SWEEP TO POCKET, SHRUG PULL

METCON: 1 MINUTE MAX EFFORT KETTLEBELL SNATCH-RIGHT (55#/35#) 1 MINUTE MAX EFFORT DOUBLE UNDERS 1 MINUTE MAX EFFORT KETTLEBELL SNATCH-LEFT (55#/35#) 1 MINUTE REST X4 *SCORE TOTAL REPS COMPLETED

Posted on 01/11/2015 at 09:34 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.

Posted on 01/11/2015 at 05:26 PM | Permalink | Comments (0)

01/08/2015

SMOKE DETECTOR

CFS WOD - FRIDAY 9JAN2015

COMPETITION SIMULATION DAY: 0:00 – 7:00 AMRAP: 7 HANG CLEANS (95#/65#) 7 PUSH UPS (HR)

7:00 – 10:00 REST

10:00 – 16:00 3-6-9-12...ETC... FRONT SQUATS (95#/65#) SIT UPS

16:00 – 20:00 REST

20:00 – 25:00 AMRAP: 21-15-9 SUMO DEADLIFT HIGH PULLS (95#/65#) BURPEES *SCORE TOTAL REPS COMPLETED ON ALL 3 AMRAPS COMBINED

Posted on 01/08/2015 at 06:19 PM | Permalink | Comments (0)

01/07/2015

JURASSIC PARK

CFS WOD - THURSDAY 8JAN2015

OLY: CLEAN & JERK 3 HOVER CLEANS + 1 JERK @ 60% EVERY 2:30 X5 *HOVER CLEAN = CLEAN STARTS AFTER 3 SECOND PAUSE WITH BAR 1-3" OFF THE GROUND

METCON: 15 DEADLIFTS (135#/95#) 12 BOX JUMPS (24"/20") 9 SHOLDER-2-OVERHEAD (135#/95#) X6

01/06/2015

AMBIANCE

CFS WOD - WEDNESDAY 7JAN2015

SKILL: HANDSTAND PUSH UPS 15:00 HANDSTAND PUSH UP WORK BEGINNER: KIPPING HSPU ADVANCED: STRICT HSPU COMPETITION: DEFICIT HSPU

METCON: OPEN WORKOUT 12.4 12 MINUTE AMRAP: 150 WALL BALLS (20#/14#) 90 DOUBLE UNDERS 30 MUSCLE UPS

Posted on 01/06/2015 at 10:02 PM | Permalink | Comments (0)

01/05/2015

INHERENT VICE

CFS WOD - TUESDAY 6JAN2015

STRENGTH: SQUATS 8 FRONT SQUATS @ 55% EVERY 2:30 X4

METCON: 100 KETTLEBELL SWINGS (55#/35#) *400M RUN EVERY TIME KB STOPS

Posted on 01/05/2015 at 09:57 PM | Permalink | Comments (0)

01/04/2015

LA CROIX

CFS WOD - MONDAY 5JAN2015

OLY: SNATCH 2 SNATCH DEADLIFTS + 2 SNATCH PULLS + 1 SNATCH + 2 OVERHEAD SQUATS @ 60% EVERY 2:30 X5 *SNATCH PULL = FROM HANG ABOVE THE KNEE, SWEEP TO POCKET, SHRUG PULL

METCON: 20 MINUTE AMRAP: 20 TOES-2-BAR 20 OVERHEAD SQUATS (95#/65#) 20 BURPEES *SCORE TOTAL REPS COMPLETED

Posted on 01/04/2015 at 10:39 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

THERE WILL BE NOONERS EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.

Posted on 01/04/2015 at 10:37 PM | Permalink | Comments (0)

01/01/2015

ON THE BENCH

CFS WOD - FRIDAY 2JAN2015

COMPETITION SIMULATION DAY: 0:00 – 7:00 AMRAP: 7 DEADLIFTS (225#/155#) 5 BURPEE PULL UPS

7:00 – 12:00 REST

12:00 – 27:00 ESTABLISH NEW 1RM HANG SNATCH

27:00 – 30:00 REST

30:00 – 35:00 AMRAP: 30' BACK RACK LUNGE WALK (135#/95#) 15 HANDSTAND PUSH UPS 30' BACK RACK LUNGE WALK 30 DOUBLE UNDERS *SCORE = TOTAL REPS COMPLETED + HANG SNATCH LOAD

Posted on 01/01/2015 at 09:25 PM | Permalink | Comments (0)

BRAND NEW

CFS WOD - THURSDAY 1JAN2015

OLY: CLEAN & JERK 3 HOVER CLEANS + 1 JERK @ 55% EVERY 2:30 X5 *HOVER CLEAN = CLEAN STARTS AFTER 3 SECOND PAUSE WITH BAR 1-3" OFF THE GROUND

METCON: "DEATH BY CLUSTERS" (95#/65#) *WITH A RUNNING CLOCK PERFORM 1 CLUSTER THE 1ST MINUTE, 2 THE 2ND MINUTE, 3 THE 3RD, AND SO ON UNTIL THE ATHLETE IS UNABLE TO COMPLETE THE REQUIRED REPS IN THE MINUTE.


3 views

Recent Posts

See All

FRIDAY 4.28.17

FRIDAY PREP SESSION: AIR SQUAT TO PISTOL 12:00 NOVICE = INTRO & INTRODUCTION WITH COACH PROFICIENT = COUNTERBALANCE, ROLLING &/OR BOX ASSIST ADVANCED = DUMBBELL/KETTLEBELL WEIGHTED &/OR OVERHEAD P

© 2019 CrossFit Spartanburg

  • Facebook - White Circle
  • Instagram - White Circle
  • Twitter - White Circle
  • RSS - White Circle