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JUNE 2015


06/30/2015

THE JOKER

CFS WOD - TUESDAY 30JUN2015

STRENGTH: FRONT SQUATS (WEEK 3) 10:00 CLOCK

EVERY 2:00 5 REPS @ 65% X2 3 REPS @ 75% X2

EVERY 1:00 1 REP @ 85% X3

METCON: 7 DEADLIFTS (205#/145#) 7 TOES-2-BAR X7 *12 MINUTE TIME CAP

Posted on 06/30/2015 at 06:44 AM | Permalink | Comments (0)

06/28/2015

STICKY STICK

CFS WOD - MONDAY 29JUN2015

OLY: SNATCH (WEEK 2) 3-POSITION SNATCH (HI-HANG + LO-HANG + BELOW KNEE) EVERY 2:00 @ 65% X5

METCON: 15 OVERHEAD SQUATS (75/55) 20 PULL UPS 25 OVERHEAD SQUATS 20 PULL UPS 35 OVERHEAD SQUATS 20 PULL UPS *15 MINUTE TIME CAP

Posted on 06/28/2015 at 09:08 PM | Permalink | Comments (0)

06/25/2015

WAYWARD PINES

CFS WOD - FRIDAY 26JUN2015

METCON: 7 MINUTE AMRAP: 800M RUN MAX WALL BALLS (20#/14#)

REST 3 MINUTES

7 MINUTE AMRAP: 12 KETTLEBELL SWINGS (55#/35#) 12 BOX JUMPS (24"/20") 12 SIT UPS

REST 3 MINUTES

10 MINUTES TO ESTABLISH 3RM OVERHEAD SQUAT *SCORE = WALL BALL REPS + 2ND AMRAP REPS + 3RM OHS LOAD

Posted on 06/25/2015 at 10:53 PM | Permalink | Comments (1)

06/24/2015

HAZMAT

CFS WOD - THURSDAY 25JUN2015

OLY: CLEAN & JERK (WEEK 1) HANG POWER + HANG SQUAT + FULL CLEAN & JERK EVERY 2:30 @ 60% X5

METCON: 3:00 DEADLIFTS (95#/65#) 2:00 HANG POWER CLEANS (95#/65#) 1:00 SQUAT CLEANS (95#/65#)

Posted on 06/24/2015 at 07:16 PM | Permalink | Comments (0)

06/23/2015

THE AVENGERS

CFS WOD - WEDNESDAY 24JUN2015

SKILL: TOES-2-BAR (FINAL WEEK) 15 MINUTES WORKING SKILL

METCON: 500M ROW 40 BURPEES 30 HANDSTAND PUSH UPS *12 MINUTE TIME CAP

Posted on 06/23/2015 at 08:42 PM | Permalink | Comments (0)

06/22/2015

SHOOTER

CFS WOD - TUESDAY 23JUN2015

STRENGTH: FRONT SQUATS (WEEK 2) 10:00 CLOCK

EVERY 2:00 5 REPS @ 65% X2 3 REPS @ 75% X2

EVERY 1:00 1 REP @ 85% X2

METCON: "FRAN" 21-15-9 THRUSTERS (95#/65#) PULL UPS *8 MINUTE TIME CAP

Posted on 06/22/2015 at 10:05 PM | Permalink | Comments (0)

06/21/2015

OVERLOADED MOPED

CFS WOD - MONDAY 22JUN2015

OLY: SNATCH (WEEK 1) 3-POSITION SNATCH (HI-HANG + LO-HANG + BELOW KNEE) EVERY 2:00 @ 60% X5

METCON: 10 MINUTE AMRAP: 7 KETTLEBELL SNATCHES-RIGHT (55#/35#) 21 DOUBLE UNDERS 7 KETTLEBELL SNATCHES-LEFT 21 DOUBLE UNDERS

Posted on 06/21/2015 at 06:31 PM | Permalink | Comments (0)

LMB

CFS WOD - FRIDAY 19JUN2015

METCON: 6 MINUTE AMRAP: 6 OVERHEAD SQUATS (95#/65#) 6 TOES-2-BAR

3 MINUTE REST

10 MINUTES TO ESTABLISH 1RM BENCH PRESS

REST 3 MINUTES

5 MINUTE AMRAP: 5 SNATCHES (95#/65#) 5 BURPEES *SCORE = TOTAL AMRAP REPS + 1RM BENCH PRESS LOAD

WELCOME THE JUNE INDOC CLASS TO THE BEST DADGUM GYM IN SPARTANBURG!

Posted on 06/21/2015 at 05:15 PM | Permalink | Comments (0)

06/17/2015

WIZARD OF OZ

CFS WOD - THURSDAY 18JUN2015

OLY: CLEAN & JERK (DE-LOAD) 2 CLEAN & JERKS @ 55% EMOM X10

METCON: "DT" (155#/105#) 12 DEADLIFTS 9 HANG POWER CLEANS 6 PUSH JERKS X5 *15 MINUTE TIME CAP

Posted on 06/17/2015 at 06:20 PM | Permalink | Comments (0)

06/16/2015

ONE IS NOT ENOUGH

CFS WOD - WEDNESDAY 17JUN2015

SKILL: TOES-2-BAR (WEEK 4) 15 MINUTES WORKING SKILL

METCON: BUY IN: 400M RUN

18-15-12 BURPEE BOX JUMPS (24"/20") RING DIPS

CASH OUT: 400M RUN *15 MINUTE TIME CAP

06/15/2015

PELLET GUN

CFS WOD - TUESDAY 16JUN2015

STRENGTH: FRONT SQUATS (WEEK 1) 10:00 CLOCK

EVERY 2:00 5 REPS @ 60% X2 3 REPS @ 70% X2

EVERY 1:00 1 REP @ 80% X2

METCON: 8 MINUTE AMRAP: 7 PUSH UPS (HR) 9 KETTLEBELL SWINGS (55#/35#) 11 WALL BALLS (20#/14#)

Posted on 06/15/2015 at 09:30 PM | Permalink | Comments (0)

06/14/2015

GAME 5

CFS WOD - MONDAY 15JUN2015

OLY: SNATCH (DE-LOAD) 2 SNATCHES @ 55% EMOM X10

METCON: 30 CALORIE ROW 30 ALTERNATING DB SNATCHES (50#/30#) 30 PULL UPS *10 MINUTE TIME CAP

Posted on 06/14/2015 at 09:10 PM | Permalink | Comments (0)

06/11/2015

ILLUMINATI

CFS WOD - FRIDAY 12JUN2015

METCON: 21-15-9 DEADLIFTS (225#/155#) BUTCHER PUSH (185#/125#) *BUTCHER PUSH WILL BE "DOWN-BACK-DOWN" ON THE SET OF 21, "DOWN-BACK" ON THE SET OF 15 AND "DOWN" ON THE SET OF 9

3 MINUTE REST

15-12-9 SHOULDER-2-OVERHEAD (135#/95#) CALORIE ROW

3 MINUTE REST

12-9-6 SUMO DEADLIFT HIGH PULL (135#/95#) TOES-2-BAR

Posted on 06/11/2015 at 08:31 PM | Permalink | Comments (0)

06/10/2015

BEFORE THUNDERDOME

CFS WOD - THURSDAY 4JUN2015

OLY: CLEAN & JERK (TEST) 20:00 CLOCK 3 REPS @ 50% 2 REPS @ 60% 2 REPS @ 70% 1 REP @ 80% *USE REMAINING TIME TO ESTABLISH 1RM

METCON: "DEATH BY SQUAT CLEANS" (115#/85#) *MAX REP BURPEES BETWEEN SETS OF CLEANS **SCORE IS TOTAL CLEAN AND BURPEE REPS

Posted on 06/10/2015 at 10:36 PM | Permalink | Comments (0)

06/09/2015

DAYCARE

CFS WOD - WEDNESDAY 10JUN2015

SKILL: TOES-2-BAR (WEEK 3) 15 MINUTES WORKING SKILL

METCON: 7 MINUTE AMRAP: 15 HANDSTAND PUSH UPS 30 DOUBLE UNDERS

Posted on 06/09/2015 at 08:29 PM | Permalink | Comments (0)

06/08/2015

FACE MUSH

CFS WOD - TUESDAY 9JUN2015

STRENGTH: BACK SQUAT (DE-LOAD) EVERY 3 MINUTES 8 REPS @ 55% X4

METCON: "JACKIE" 1000M ROW 50 THRUSTERS (45#/35#) 30 PULL UPS *10 MINUTE TIME CAP

Posted on 06/08/2015 at 09:39 PM | Permalink | Comments (0)

06/07/2015

KLONDIKE

CFS WOD - MONDAY 8JUN2015

OLY: SNATCH (TEST) 20:00 CLOCK 3 REPS @ 50% 3 REPS @ 60% 2 REPS @ 70% 1 REP @ 80% *USE REMAINING TIME TO ESTABLISH 1RM

METCON: "DECK OF WODS" 15:00 AMRAP: 1-10 BLACK SUIT = OVERHEAD SQUATS (95#/65#) OF # ON CARD 1-10 RED SUIT = TOES-2-BAR OF # ON CARD JACK = 10 BOX JUMPS (24"/20") QUEEN = 10 KETTLEBELL SWINGS (55#/35#) KING = 10 BURPEES ACE = 10 SNATCHES (95#/65#) JOKER = 50FT OVERHEAD WALKING LUNGE (95#/65#) *200M LAP BETWEEN CARDS

Posted on 06/07/2015 at 05:21 PM | Permalink | Comments (0)

06/06/2015

FAT JACKS

CFS WOD - FRIDAY 5JUN2015

MOBILITY & RECOVERY: 15 MINUTES OF FOAM ROLLER AND MOBILITY WORK

METCON: 30 PULL UPS 30 WALL BALLS (20#/14#) 30 DEADLIFTS (185#/125#) 30 BURPEES 30 DEADLIFTS 30 WALL BALLS 30 PULL UPS *20 MINUTE TIME CAP

Posted on 06/06/2015 at 02:23 PM | Permalink | Comments (0)

MERNIN'

CFS WOD - THURSDAY 4JUN2015

OLY: CLEAN & JERK (WEEK 7) *CONTINUOUS CLOCK (10:30 MINUTES)

COMPLEX OF 1 CLEAN PULL + 1 FULL CLEAN EVERY 1:30 MINUTES @ 90% X4

JERKS EVERY 1:30 MINUTES 1 REPS @ 90% X3

METCON: 21 SIT UPS 14 BOX JUMPS (24"/20") 7 POWER CLEANS (135#/95#) X5 *15 MINUTE TIME CAP

Posted on 06/06/2015 at 02:18 PM | Permalink | Comments (0)

06/02/2015

TEE TIME

CFS WOD - WEDNESDAY 3JUN2015

SKILL: TOES-2-BAR (WEEK 2) 15 MINUTES WORKING SKILL

METCON: "NATE" 20 MINUTE AMRAP: 2 MUSCLE UPS 4 HANDSTAND PUSH UPS 8 KETTLEBELL SWINGS (70#/55#)

06/02/2015

TEQ TUESDAY

CFS WOD - TUESDAY 2JUN2015

STRENGTH: BACK SQUAT (WEEK 6) 20:00 RUNNING CLOCK 5 REPS @ 50% 5 REPS @ 60% 5 REPS @ 70% USE REMAINING TIME TO FIND NEW 1RM

METCON: 21-15-9 CALORIE ROW DB THRSUTERS (50#/30#) *7 MINUTE TIME CAP

Posted on 06/02/2015 at 06:43 PM | Permalink | Comments (0)

06/01/2015

UNICORN HUNTER

CFS WOD - MONDAY 1JUN2015

OLY: SNATCH (WEEK 7) *CONTINUOUS CLOCK (12:00 MINUTES) SNATCH PULLS FROM DEFICIT EVERY 1:30 MINUTES 2 REPS @ 90% X5 **ATHLETES STAND ON A 25/35/45# PLATE

FULL SNATCH EVERY 1:30 MINUTES 1 REP @ 90% X5

METCON: 60 DOUBLE UNDERS “ISABEL” (30 SNATCHES @ 135#/95#) 60 DOUBLE UNDERS *10 MINUTE TIME CAP


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