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AUGUST 2015


08/31/2015

KIT CAR

CFS WOD - TUESDAY 1SEP2015

STRENGTH: BACK SQUAT (WEEK 4) 15:00 RUNNING CLOCK FIND 2RM BACK SQUAT FOR THE DAY

METCON: 10 MINUTE AMRAP: BUY IN = 15 DEADLIFTS (275#/185#)

21 WALL BALLS (20#/14#) 27 DOUBLE UNDERS X3

MAX BURPEES WITH REMAINING TIME *SCORE ALL REPS COMPLETED

Posted on 08/31/2015 at 09:04 PM | Permalink | Comments (0)

08/30/2015

VOLLEYBALL FLAME MONSTER

CFS WOD - MONDAY 31AUG2015

OLY: SNATCH (WEEK 3) EMOM 3 @ 70% X3

2 @ 75% X3

1 @ 80% X3

METCON: 21-18-15-12-9-6-3 OVERHEAD SQUATS (75#/55#) SIT UPS *12 MINUTE TIME CAP

Posted on 08/30/2015 at 08:45 PM | Permalink | Comments (0)

08/29/2015

CFS KIDS EDITION

We are looking to get the kids program back up and running. Please contact Tal (CrossFitSpartanburg@gmail.com or 864-345-3589) if you are interested so that we can gauge what our turnout will be. Here is the initial plan...

Starting the week of September 14th with a Monday/Tuesday/Thursday schedule from 3:15-4PM. We will run the classes through November 16th (10 weeks). The skill/strength/oly/METCON sessions will somewhat mirror what we are doing in the regular classes (obviously modified for the kidos). Ali, Asa, Marty, Tanner and Tal will be coaching these classes. Contact Tal ASAP to reserve a spot and for pricing info.

Posted on 08/29/2015 at 05:26 PM | Permalink | Comments (0)

08/27/2015

EDGAR ALLAN POE

CFS WOD - FRIDAY 28AUG2015

METCON: 25:00 RUNNING CLOCK (NO PROGRAMMED REST)

0:00 - 5:00 5 MINUTE AMRAP: 7 DEADLIFTS (155#/105#) 7 RING DIPS *SCORE = TOTAL REPS

5:00 - 20:00 15 MINUTES TO ESTABLISH 1RM WEIGHTED PULL UP *SCORE = MAX LOAD

20:00 - 25:00 5 MINUTE AMRAP: 200M RUN 15 TOES-2-BAR 200M RUN MAX THRUSTERS (45#/35#) *SCORE = 20 PTS PER RUN + T2B + THRUSTERS

Posted on 08/27/2015 at 07:59 PM | Permalink | Comments (0)

08/26/2015

CHICKEN MINIS

CFS WOD - THURSDAY 27AUG2015

OLY: CLEAN (WEEK 2) EVERY 1:30 3 HOVER CLEANS @ 60% X7

METCON: 50 CALORIE ROW 100 DOUBLE UNDERS 50 WALL BALLS (20#/14#) *8 MINUTE TIME CAP

Posted on 08/26/2015 at 08:06 PM | Permalink | Comments (0)

08/25/2015

FEAR THE WALKING

CFS WOD - WEDNESDAY 26AUG2015

SKILL: HANDSTAND PUSH UPS AND PULL UPS 10 MINUTES OF HANDSTAND PUSH UP WORK 10 MINUTES OF PULL UP WORK

METCON: 400M RUN 42 KETTLEBELL SWINGS (55#/35#) 21 BURPEE BOX JUMPS (24"/20") 30 KBS 15 BURPEE BOX JUMPS 18 KBS 9 BURPEE BOX JUMPS 400M RUN *15 MINUTE TIME CAP

Posted on 08/25/2015 at 09:14 PM | Permalink | Comments (0)

08/24/2015

BEAR GRYLLS

CFS WOD - TUESDAY 25AUG2015

STRENGTH: BACK SQUAT (WEEK 3) 15:00 RUNNING CLOCK FIND 3RM BACK SQUAT FOR THE DAY

METCON: 100' BEAR CRAWL 20 HANG CLEANS (95#/65#) X3 *12 MINUTE TIME CAP

Posted on 08/24/2015 at 10:14 PM | Permalink | Comments (0)

08/23/2015

DOZEN DONUTS

CFS WOD - MONDAY 24AUG2015

OLY: SNATCH (WEEK 2) EMOM 3 @ 65% X3

2 @ 70% X3

1 @ 75% X3

METCON: 9-7-5 CHEST-2-BAR PULL UPS SQUAT SNATCHES (115#/105#) *8 MINUTE TIME CAP

Posted on 08/23/2015 at 05:27 PM | Permalink | Comments (0)

08/20/2015

CLAY ALLISON

CFS WOD - FRIDAY 21AUG2015

METCON: 29:00 RUNNING CLOCK (NO PROGRAMMED REST)

0:00 - 7:00 7 MINUTE AMRAP: 30 CALORIE ROW 30 TOES-2-BAR MAX DOUBLE UNDERS *SCORE = CALORIES + T2B + DU

7:00 - 22:00 15 MINUTES TO ESTABLISH 1RM OF THE FOLLOWING COMPLEX: 1 SNATCH + 1 HANG SNATCH + 2 OVERHEADS SQUATS *SCORE = MAX LOAD

22:00 - 29:00 7 MINUTE AMRAP: 400M RUN 21 BURPEES 400M RUN MAX ABMAT SIT UPS *400M RUN = 40 PTS **SCORE = RUN PTS + BURPEES + RUN PTS + SIT UPS

Posted on 08/20/2015 at 06:29 PM | Permalink | Comments (0)

08/19/2015

MC REN

CFS WOD - THURSDAY 20AUG2015

OLY: CLEAN (WEEK 1) EVERY 1:30 3 HOVER CLEANS @ 60% X7

METCON: 30-20-10 BOX JUMPS (24"/20") SHOULDER-2-OVERHEAD (95#/65#) KETTLEBELL SWINGS (55#/35#) *15 MINUTE TIME CAP

08/19/2015

HONEY BUN

CFS WOD - WEDNESDAY 19AUG2015

SKILL: ROWING (TEST 2) 15:00 RUNNING CLOCK 2 ATTEMPTS TO ESTABLISH 500M PR

METCON: 75 WALL BALLS (20#/14#) 50 PULL UPS 25 BURPEES *15 MINUTE TIME CAP

Posted on 08/19/2015 at 06:52 AM | Permalink | Comments (0)

08/17/2015

NO WALLET

CFS WOD - TUESDAY 18AUG2015

STRENGTH: BACK SQUAT (WEEK 2) 15:00 RUNNING CLOCK FIND 4RM BACK SQUAT FOR THE DAY

METCON: 20 MINUTE AMRAP: 15 DEADLIFTS (225#/155#) 30 DOUBLE UNDERS 15 PUSH UPS (HR)

Posted on 08/17/2015 at 08:15 PM | Permalink | Comments (0)

08/16/2015

TALMANUS

CFS WOD - MONDAY 17AUG2015

OLY: SNATCH (WEEK 1) EMOM 3 @ 60% X3

2 @ 65% X3

1 @ 70% X3

METCON: "NANCY" 400M RUN 15 OVERHEAD SQUATS (95#/65#) X5 *20 MINUTE TIME CAP

Posted on 08/16/2015 at 11:19 AM | Permalink | Comments (0)

08/13/2015

PRESEASON

CFS WOD - FRIDAY 14AUG2015

METCON: 27:00 RUNNING CLOCK (NO PROGRAMMED REST)

0:00 - 5:00 5 MINUTE AMRAP: 30 SNATCHES (95#/65#) MAX RING DIPS *SCORE = SNATCHES + RING DIPS

5:00 - 20:00 15 MINUTES TO ESTABLISH 1RM TURKISH GET-UP (EACH ARM) *SCORE = MAX LOAD RIGHT ARM + MAX LOAD LEFT ARM

20:00 - 27:00 7 MINUTE AMRAP: 800M RUN MAX CLEAN & JERKS (95#/65#) *SCORE = RUN (80 POINTS) + CLEAN & JERKS

Posted on 08/13/2015 at 09:57 PM | Permalink | Comments (0)

08/12/2015

KETTLEBALLS

CFS WOD - THURSDAY 13AUG2015

OLY: CLEAN & JERK (DE-LOAD) 12:00 RUNNING CLOCK 2 CLEANS + 1 JERK @ 55% EMOM

METCON: "DG" 10 MINUTE AMRAP: 8 TOES-2-BAR 8 DB THRSUTERS (35#/25#) 12 DB WALKING LUNGES (L + R = 2)

Posted on 08/12/2015 at 08:49 PM | Permalink | Comments (0)

08/11/2015

NWA

CFS WOD - WEDNESDAY 12AUG2015

SKILL: ROWING (FINAL WEEK) 300M ROW EVERY 4 MINUTES X4 *AS FAST AS POSSIBLE WITH FOCUS ON TECHNIQUE

METCON: 21 KETTLEBELL SWINGS (70#/55#) 21 HANDSTAND PUSH UPS 50 DOUBLE UNDERS 15 KBS 15 HSPU 50 DOUBLE UNDERS 9 KBS 9 HSPU *12 MINUTE TIME CAP

Posted on 08/11/2015 at 07:01 PM | Permalink | Comments (0)

08/10/2015

STRAIGHT OUTTA COMPTON

CFS WOD - TUESDAY 11AUG2015

STRENGTH: BACK SQUAT (WEEK 1) 15:00 RUNNING CLOCK FIND 5RM BACK SQUAT FOR THE DAY

METCON: 30 BACK SQUATS (135#/95#) 30 PULL UPS 400M RUN 20 FRONT SQUATS 20 PULL UPS 400M RUN 10 OVERHEAD SQUATS 10 PULL UPS 400M RUN *25 MINUTE TIME CAP

Posted on 08/10/2015 at 08:46 PM | Permalink | Comments (0)

08/09/2015

1776

CFS WOD - MONDAY 10AUG2015

OLY: SNATCH (DE-LOAD) 12:00 RUNNING CLOCK 2 SNATCHES @ 55% EMOM

METCON: 12 MINUTE AMRAP: 9 SUMO DEADLIFT HIGH PULLS (95#/65#) 7 BOX JUMPS (24"/20") 5 BURPEES

Posted on 08/09/2015 at 10:27 AM | Permalink | Comments (0)

08/06/2015

BERSIN

CFS WOD - FRIDAY 7AUG2015

METCON: 26:00 RUNNING CLOCK (NO PROGRAMMED REST)

0:00 - 6:00 6 MINUTE AMRAP: 200M RUN 15 KETTLEBELL SWINGS (55#/35#) *RUN COUNTS AS 20 POINTS

6:00 - 20:00 14 MINUTES TO ESTABLISH 1RM HANG CLUSTER *HANG CLUSTER = HANG SQUAT CLEAN + THRUSTER (THRUSTER MUST BE ONE CONTINUOUS MOVEMENT FROM THE BOTTOM OF THE SQUAT...NO JERKS)

20:00 - 26:00 6 MINUTE AMRAP: 3-6-9-12-15...ETC... DEADLIFTS (135#/95#) WALL BALLS (20#/14#) *SCORE = AMRAP #1 SCORE + 1RM HANG CLUSTER LOAD + AMRAP #2 SCORE

Posted on 08/06/2015 at 10:00 PM | Permalink | Comments (0)

08/05/2015

NEW MAD MAX

CFS WOD - THURSDAY 6AUG2015

OLY: CLEAN & JERK (TEST) 20:00 RUNNING CLOCK

HANG POWER CLEAN + HANG SQUAT CLEAN + FULL CLEAN & JERK (WARM UP) @ 50% / 60% / 70%

USE REMAINING TIME TO ESTABILSH 1RM CLEAN & JERK

METCON: 8 MINUTE AMRAP: 3 POWER CLEANS (155#/105#) 6 TOES-2-BAR

08/04/2015

ROWDY

CFS WOD - WEDNESDAY 5AUG2015

SKILL: ROWING 300M ROW EVERY 4 MINUTES X4 *AS FAST AS POSSIBLE WITH FOCUS ON TECHNIQUE

METCON: 100 DOUBLE UNDERS 80 WALKING LUNGES (L + R = 1) 60 ABMAT SIT UPS 40 PUSH UPS (HR) *12 MINUTE TIME CAP

Posted on 08/04/2015 at 10:26 PM | Permalink | Comments (0)

08/03/2015

PEACOCK

CFS WOD - TUESDAY 4AUG2015

STRENGTH: FRONT SQUATS (DE-LOAD) 5 SETS OF 6 REPS @ 55% EVERY 2:00

METCON: 15 THRUSTERS (95#/65#) 400M RUN X4 *16 MINUTE TIME CAP

Posted on 08/03/2015 at 10:55 PM | Permalink | Comments (0)

08/02/2015

34 SECONDS

CFS WOD - MONDAY 3AUG2015

OLY: SNATCH (TEST) 20:00 RUNNING CLOCK

3-POSITION SNATCH (WARM UP) HI-HANG + LO-HANG + BELOW KNEE @ 55% / 65% / 75%

USE REMAINING TIME TO ESTABILSH 1RM SNATCH

METCON: 21 HANG POWER SNATCHES (45#/35#) 12 BURPEES 21 BOX JUMPS (24"/20") 12 HANG POWER SNATCHES 21 BURPEES 12 BOX JUMPS 21 HANG POWER SNATCHES *12 MINUTE TIME CAP


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