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OCTOBER 2015


10/29/2015

TALENT MANAGEMENT

CFS WOD - FRIDAY 30OCT2015

METCON: 0:00 - 5:00 50 CALORIE ROW 50 OVERHEAD SQUATS (95#/65#) MAX DEADLIFTS

5:00 - 20:00 FIND 3RM FRONT SQUAT

20:00 - 25:00 AMRAP: 3-6-9-12-15...ETC... WALL BALLS (20#/14#) SIT UPS *SCORE - TOTAL AMRAP REPS (CALS + OHS + DL) + 3RM FRONT SQUAT LOAD + TOTAL AMRAP REPS

Posted on 10/29/2015 at 10:05 PM | Permalink | Comments (0)

10/28/2015

THUNDER TONGUE

CFS WOD - THURSDAY 29OCT2015

OLY: CLEAN & JERK (WEEK 3) 15:00 TO FIND 1RM POWER CLEAN + HANG CLEAN + JERK

METCON: "ELIZABETH" 12-15-9 CLEANS (135#/95#) RING DIPS *10:00 TIME CAP

Posted on 10/28/2015 at 05:59 PM | Permalink | Comments (0)

10/27/2015

BANANA DAY

CFS WOD - WEDNESDAY 28OCT2015

SKILL: DOUBLE UNDERS AND MUSLCE UPS (BAR OR RING) (FINAL WEEK) 14 MINUTES ALTERNATING EMOM *ATHLETES PICK A MULTIPLE OF 10 REPS FOR DOUBLE UNDERS EACH MINUTE **ATHLETES CHOOSE A PROGRESSION OR PICK A NUMBER OF REPS FOR MUSLCE UPS ***7 SETS OF EACH MOVEMENT

METCON: 24 KETTLEBELL SWINGS (70#/55#) 400M RUN 12 HANDSTAND PUSH UPS X3 *15:00 TIME CAP

Posted on 10/27/2015 at 09:38 PM | Permalink | Comments (0)

10/26/2015

CODE 3

CFS WOD - TUESDAY 27OCT2015

STRENGTH: PAUSE (3 SECONDS) BACK SQUAT (WEEK 6) EVERY 1:30 1 @ 80% X7

METCON: 11:00 AMRAP: 11 THRUSTERS (75#/55#) 11 PULL UPS 11 BOX JUMP OVERS (24"/20')

Posted on 10/26/2015 at 09:15 PM | Permalink | Comments (0)

10/25/2015

STATUS CHECK

CFS WOD - MONDAY 26OCT2015

OLY: SNATCH (WEEK 3) 2 SNATCHES @ 75% EMOM X10

METCON: 10-9-8-7-6-5-4-3-2-1 SNATCHES (95#/65#) 1-2-3-4-5-6-7-8-9-10 BURPEES *12:00 TIME CAP

Posted on 10/25/2015 at 07:21 PM | Permalink | Comments (0)

10/22/2015

INGA

CFS WOD - FRIDAY 23OCT2015

METCON: 0:00 - 3:00 250M ROW MAX SUMO DEADLIFT HIGH PULLS (95#/65#)

3:00 - 15:00 FIND 1RM HANG SNATCH

15:00 - 21:00 AMRAP: 12 SIT UPS 9 SHOULDER-2-OVERHEAD (95#/65#) 6 TOES-2-BAR *SCORE - TOTAL SDHP REPS + 1RM HANG SNATCH LOAD + AMRAP REPS

Posted on 10/22/2015 at 09:15 PM | Permalink | Comments (0)

10/21/2015

HEMINGWAY

CFS WOD - THURSDAY 22OCT2015

OLY: CLEAN & JERK (WEEK 2) 15:00 TO FIND 1RM POWER CLEAN & JERK

METCON: 1:00 PULL UPS 2:00 FRONT SQUATS (135#/95#) 4:00 BURPEES *SCORE TOTAL REPS COMPLETED

Posted on 10/21/2015 at 10:57 PM | Permalink | Comments (0)

CAPTAIN TONY

CFS WOD - WEDNESDAY 21OCT2015

SKILL: DOUBLE UNDERS AND MUSLCE UPS (BAR OR RING) 14 MINUTES ALTERNATING EMOM *ATHLETES PICK A MULTIPLE OF 10 REPS FOR DOUBLE UNDERS EACH MINUTE **ATHLETES CHOOSE A PROGRESSION OR PICK A NUMBER OF REPS FOR MUSLCE UPS ***7 SETS OF EACH MOVEMENT

METCON: "JT" 21-15-9 HANDSTAND PUSH UPS RING DIPS PUSH UPS *15:00 TIME CAP **COMPARE TO "WU-TANG CLAN AIN'T NUTHIN' TO WHUT..."

Posted on 10/21/2015 at 12:35 PM | Permalink | Comments (0)

10/19/2015

DJ'S CLAM SHACK

CFS WOD - TUESDAY 20OCT2015

STRENGTH: PAUSE (3 SECONDS) BACK SQUAT (WEEK 5) EVERY 2 MINUTES 2 @ 75% X5

METCON: 32 WALL BALLS (20#/14#) 8 POWER CLEANS (185#/125#) X2 *8:00 TIME CAP

Posted on 10/19/2015 at 05:50 PM | Permalink | Comments (0)

LOBSTER ROLL

CFS WOD - MONDAY 19OCT2015

OLY: SNATCH (WEEK 2) 3 SNATCHES @ 70% EMOM X10

METCON: 21 BOX JUMPS (24"/20") 18 KETTLEBELL SWINGS (55#/35#) 200M RUN X3 *12:00 TIME CAP

10/15/2015

BLOCKED PUNT

CFS WOD - FRIDAY 16OCT2015

METCON: 0:00 - 10:00 800M RUN MAX ROUNDS OF "CINDY" WITH REMAINING TIME *"CINDY" = 5 PULL UPS + 10 PUSH UPS + 15 AIR SQUATS

10:00 - 25:00 FIND 1RM DEADLIFT

25:00 - 35:00 AMRAP: 7 BURPEES 14 KETTLEBELL SWINGS (55#/35#) 21 WALL BALLS (20#/14#) *SCORE - TOTAL "CINDY" REPS + 1RM DL LOAD + AMRAP REPS

Posted on 10/15/2015 at 09:53 PM | Permalink | Comments (0)

10/14/2015

SWIPE RIGHT

CFS WOD - THURSDAY 15OCT2015

OLY: CLEAN & JERK (WEEK 1) 15:00 TO FIND 1RM HANG CLEAN & JERK

METCON: 15:00 AMRAP: 12 BOX JUMPS (24"/20") 9 POWER CLEANS (95#/65#) 12 BOX JUMPS 9 SHOULDER-2-OVERHEAD (95#/65#)

Posted on 10/14/2015 at 09:50 PM | Permalink | Comments (0)

10/13/2015

LASER POLE

CFS WOD - WEDNESDAY 14OCT2015

SKILL: DOUBLE UNDERS AND MUSLCE UPS (BAR OR RING) 14 MINUTES ALTERNATING EMOM *ATHLETES PICK A MULTIPLE OF 10 REPS FOR DOUBLE UNDERS EACH MINUTE **ATHLETES CHOOSE A PROGRESSION OR PICK A NUMBER OF REPS FOR MUSLCE UPS ***7 SETS OF EACH MOVEMENT

METCON: BUY IN: 1000M ROW

12 TOES-2-BAR 12 HANDSTAND PUSH UPS X3 *14:00 TIME CAP

Posted on 10/13/2015 at 08:53 PM | Permalink | Comments (0)

10/12/2015

WOODHEAD

CFS WOD - TUESDAY 13OCT2015

STRENGTH: PAUSE (3 SECONDS) BACK SQUAT (WEEK 4) EVERY 2 MINUTES 3 @ 70% X5

METCON: "COE" 10 THRUSTERS (95#/65#) 10 RING PUSH UPS X10 *25:00 TIME CAP **COMPARE TO "KARAOKE ROCK STARS"

Posted on 10/12/2015 at 10:25 PM | Permalink | Comments (0)

10/11/2015

GROUND WATER

CFS WOD - MONDAY 12OCT2015

OLY: SNATCH (WEEK 1) 3 SNATCHES @ 65% EMOM X10

METCON: 15 CHEST-2-BAR PULL UPS 30 OVERHEAD SQUATS (95#/65#) X3 *15:00 TIME CAP

Posted on 10/11/2015 at 10:43 AM | Permalink | Comments (0)

10/08/2015

FLUFFING AWESOME JACKET

CFS WOD - FRIDAY 9OCT2015

METCON: "EVA" 800M RUN 30 KETTLEBELL SWINGS (70#/55#) 30 PULL UPS X5 *45:00 TIME CAP

Posted on 10/08/2015 at 09:32 PM | Permalink | Comments (0)

10/07/2015

INSPECTAH DECK

CFS WOD - THURSDAY 8OCT2015

OLY: CLEAN (DE-LOAD) 3 CLEANS @ 60% EVERY 1:30 X7

METCON: 50 WALL BALLS (20#/14#) 40 DEADLIFTS (185#/125#) 30 WALL BALLS 20 HANG CLEANS (135#/95#) 10 WALL BALLS *12:00 TIME CAP

Posted on 10/07/2015 at 06:28 PM | Permalink | Comments (0)

10/06/2015

DARK THIRTY

CFS WOD - WEDNESDAY 7OCT2015

SKILL: DOUBLE UNDERS AND MUSLCE UPS (BAR OR RING) 14 MINUTES ALTERNATING EMOM *ATHLETES PICK A MULTIPLE OF 10 REPS FOR DOUBLE UNDERS EACH MINUTE **ATHLETES CHOOSE A PROGRESSION OR PICK A NUMBER OF REPS FOR MUSLCE UPS ***7 SETS OF EACH MOVEMENT

METCON: 10:00 AMRAP: 3 ALTERNATING DB SNATCHES (50#/30#) 3 PUSH UPS (HR) 6 ALT DB SNATCHES 6 PUSH UPS 9 ALT DB SNATCHES 9 PUSH UPS ...ETC...ETC...ETC... *SCORE TOTAL REPS COMPLETED

Posted on 10/06/2015 at 09:30 PM | Permalink | Comments (0)

OCTOBER INDOC CLASS

If you see any of these new faces this week welcome them to the best dadgum gym in Spartanburg.

Posted on 10/06/2015 at 02:25 PM | Permalink | Comments (0)

10/05/2015

LIFEPROOF

CFS WOD - TUESDAY 6OCT2015

STRENGTH: PAUSE (3 SECONDS) BACK SQUAT (WEEK 3) EVERY 2 MINUTES 4 @ 65% X5

METCON: 50 CALORIE ROW 50 BURPEES 50 THRUSTERS (95#/65#) *15:00 TIME CAP

10/04/2015

REX RYAN

CFS WOD - MONDAY 5OCT2015

OLY: SNATCH (DE-LOAD) 3 SNATCHES @ 60% EVERY 1:30 X7

METCON: 12 SQUAT SNATCHES (95#/65#) 15 BOX JUMPS (24"/20") 18 SIT UPS X4 *15:00 TIME CAP

Posted on 10/04/2015 at 08:13 PM | Permalink | Comments (0)

10/01/2015

BIG BANG

CFS WOD - FRIDAY 2OCT2015

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

0:00 - 8:00 AMRAP: 30 PULL UPS 30 BACK SQUATS (135#/95#)

8:00 - 22:00 3 MINUTE MAX CALORIE ROW

22:00 - 26:00 AMRAP: 3 SNATCHES (95#/65#) 6 PUSH UPS (HR) *SCORE = TOTAL AMRAP REPS + ROW CALORIES


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