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MARCH 2016


03/31/2016

COCOBOLO

CFS WOD - FRIDAY 1APR2016

METCON: CFS "OPEN" WOD 16.6 12:00 AMRAP: 20 CALORIE ROW 40 WALL BALLS (20#/14#) 60 PUSH PRESS (95#/65#) 80 DOUBLE UNDERS

Posted on 03/31/2016 at 10:31 PM | Permalink | Comments (0)

03/30/2016

CHUNKY MONKEY

CFS WOD - THURSDAY 31MAR2016

OLY: CLEAN & JERK 20:00 TO ESTABLISH 1RM CLEAN & JERK

METCON: "ELIZABETH" 21-15-9 CLEANS (135#/95#) RING DIPS *9:00 TIME CAP

Posted on 03/30/2016 at 04:40 PM | Permalink | Comments (0)

03/29/2016

SLAPPY

CFS WOD - WEDNESDAY 30MAR2016

SKILL: DOUBLE UNDERS (WEEK 4) 12:00 DOUBLE UNDER WORK

METCON: 800M RUN 30 KETTLEBELL SWINGS (55#/35#) X3 *25:00 TIME CAP

Posted on 03/29/2016 at 07:57 PM | Permalink | Comments (0)

03/28/2016

ROBERTS RIDGE

CFS WOD - TUESDAY 29MAR2016

STRENGTH: FRONT SQUAT (RESET TO WEEK 2) 1 1/4 FRONT SQUAT 4 REPS @ 60% EVERY 2:00 X6

METCON: "THE SEVEN" 7 HANDSTAND PUSH UPS 7 THRUSTERS (135#/95#) 7 KNEES-2-ELBOWS 7 DEADLIFTS (245#/165#) 7 BURPEES 7 KETTLEBELL SWINGS (70#/55#) 7 PULL UPS X7 *30:00 TIME CAP

Posted on 03/28/2016 at 09:27 PM | Permalink | Comments (0)

03/27/2016

ELITE EIGHT

CFS WOD - MONDAY 28MAR2016

OLY: SNATCH (WEEK 1) 5 TOUCH-N-GO (POWER) SNATCHES @ 60% EVERY 1:30 X6

2 (SQUAT) SNATCHES @ 60% EVERY 1:00 X6

METCON: 30 OVERHEAD SQUATS (95#/65#) 20 BOX JUMPS (24"/20") 20 OVERHEAD SQUATS (115#/80#) 20 BOX JUMPS 10 OVERHEAD SQUATS (135#/95#) 20 BOX JUMPS *12:00 TIME CAP

Posted on 03/27/2016 at 10:07 PM | Permalink | Comments (0)

03/24/2016

16.5

CFS WOD - FRIDAY 25MAR2016

OPEN WORKOUT 16.5 (RX): 21-18-15-12-9-6-3 THRUSTERS (95#/65#) BAR-FACING BURPEES

OPEN WORKOUT 16.5 (SCALED): 21-18-15-12-9-6-3 THRUSTERS (65#/45#) BAR-FACING BURPEES

Posted on 03/24/2016 at 08:13 PM | Permalink | Comments (0)

03/23/2016

TROUBLE

CFS WOD - THURSDAY 24MAR2016

OLY: CLEAN & JERK (WEEK 6) 3 TOUCH-N-GO CLEANS @ 80% EVERY 2:00 X4

1 SQUAT CLEAN & JERK @ 85% EVERY 1:30 X4

METCON: 30 HANG CLEANS (135#/95#) M=30/F=25 CALORIE ROW 30 BACK SQUATS (135#/95#) *7:00 TIME CAP **NO RACKS ALLOWED

Posted on 03/23/2016 at 08:38 PM | Permalink | Comments (0)

03/22/2016

ICON

CFS WOD - WEDNESDAY 23MAR2016

SKILL: DOUBLE UNDERS (WEEK 3) 12:00 DOUBLE UNDER WORK

METCON: 60 YARD SHUTTLE RUN 10 TOES-2-BAR 10 HANDSTAND PUSH UPS 60 YARD SHUTTLE RUN 9 TOES-2-BAR 9 HANDSTAND PUSH UPS ...60 YARD SHUTTLE RUN, 1 TOES-2-BAR, 1 HANDSTAND PUSH UP *60 YARD SHUTTLE RUN = 10 YARDS OUT & BACK X3 **12:00 TIME CAP

Posted on 03/22/2016 at 09:36 PM | Permalink | Comments (0)

03/21/2016

THOMAS JEFFERSON

CFS WOD - TUESDAY 22MAR2016

STRENGTH: FRONT SQUAT (WEEK 2) 1 1/4 FRONT SQUAT 4 REPS @ 60% EVERY 2:00 X6

METCON: 7 PUSH PRESS (135#/95#) 21 WALL BALLS (20#/14#) X4 *10:00 TIME CAP

Posted on 03/21/2016 at 09:44 PM | Permalink | Comments (0)

03/20/2016

UGLY COUCH

CFS WOD - MONDAY 21MAR2016

OLY: SNATCH (DE-LOAD) 3 REPS @ 55% EMOM X10

METCON: 15:00 AMRAP 10 POWER SNATCHES (135#/95#) 15 OVER-THE-BAR BURPEES 10 C-2-B PULL UPS

03/17/2016

16.4

CFS WOD - FRIDAY 18MAR2016

OPEN WORKOUT 16.4 (RX): 13:00 AMRAP: 55 DEADLIFTS (225#/155#) 55 WALL BALLS (20# TO A 10FT TARGET / 14# TO A 9FT TARGET) 55 CALORIE ROW 55 HANDSTAND PUSH UPS

OPEN WORKOUT 16.4 (SCALED): 13:00 AMRAP: 55 DEADLIFTS (135#/95#) 55 WALL BALLS (20#/10# BOTH TO A 9FT TARGET) 55 CALORIE ROW 55 PUSH UPS (HR)

Posted on 03/17/2016 at 09:23 PM | Permalink | Comments (0)

03/16/2016

CLOVERFIELD

CFS WOD - THURSDAY 17MAR2016

OLY: CLEAN & JERK (WEEK 5) 3 TOUCH-N-GO CLEANS @ 80% EVERY 2:00 X4

1 SQUAT CLEAN & JERK @ 80% EVERY 1:30 X4

METCON: 5:00 AMRAP M=50/F=45 CALORIE ROW 30 TOES-2-BAR MAX REP SHOULDER-2-OVERHEAD (95#/65#)

Posted on 03/16/2016 at 10:21 PM | Permalink | Comments (0)

03/15/2016

HOSE VAC

CFS WOD - WEDNESDAY 16MAR2016

SKILL: DOUBLE UNDERS (WEEK 2) 12:00 DOUBLE UNDER WORK

METCON: (COMPARE TO CFS WOD "DUM DUMS") "HELEN" 400M RUN 21 KETTLEBELL SWINGS (55#/35#) 12 PULL UPS X3 *15:00 TIME CAP

Posted on 03/15/2016 at 07:58 PM | Permalink | Comments (0)

INVENTION CONVENTION

CFS WOD - TUESDAY 15MAR2016

STRENGTH: FRONT SQUAT (WEEK 1) 1 1/4 FRONT SQUAT 5 REPS @ 60% EVERY 1:30 X6

METCON: 45 SIT UPS 30 BURPEES 15 RING DIPS 30 SIT UPS 20 BURPEES 10 RING DIPS 15 SIT UPS 10 BURPEES 5 RING DIPS *15:00 TIME CAP

Posted on 03/15/2016 at 07:45 AM | Permalink | Comments (0)

03/13/2016

SNOWBALL

CFS WOD - MONDAY 14MAR2016

OLY: SNATCH (TEST) 20 MINUTES TO ESTABLISH 1RM

METCON: 75 WALL BALLS (20#/14#) 50 BOX JUMPS (24"/20") 25 HANDSTAND PUSH UPS *15:00 TIME CAP

Posted on 03/13/2016 at 09:51 PM | Permalink | Comments (0)

03/10/2016

16.3

CFS WOD - FRIDAY 11MAR2016

OPEN WORKOUT 16.3 (RX): 7:00 AMRAP: 10 POWER SNATCHES (75#/55#) 3 BAR MUSCLE UPS

OPEN WORKOUT 16.3 (SCALED): 7:00 AMRAP: 10 POWER SNATCHES (45#/35#) 5 JUMPING CHEST-2-BAR PULL UPS

Posted on 03/10/2016 at 09:18 PM | Permalink | Comments (0)

03/09/2016

ALL BALLS

CFS WOD - THURSDAY 10MAR2016

OLY: CLEAN & JERK (WEEK 4) 3 TOUCH-N-GO CLEANS @ 75% EVERY 1:30 X5

2 SQUAT CLEAN & JERKS @ 75% EVERY 2:00 X4

METCON: 7:00 AMRAP: 3 TOES-2-BAR 3 BURPEES 3 HANG POWER CLEANS (95#/65#) 6/6/6, 9/9/9, 12/12/12...ETC...

Posted on 03/09/2016 at 05:17 PM | Permalink | Comments (0)

WEIGHTLIFTING SEMINAR

Joel is coaching a weightlifting seminar at CrossFit Bang Bang on Saturday March 12th from 10AM-NOON. Cost is $25 and is open to CFS athletes. CrossFit Bang Bang is located at 2419A Powdersville Rd. Easley, SC 29642.

Posted on 03/09/2016 at 05:14 PM | Permalink | Comments (0)

03/08/2016

SHIP YARD

CFS WOD - WEDNESDAY 9MAR2016

SKILL: DOUBLE UNDERS 12:00 DOUBLE UNDER WORK

METCON: 40 KETTLEBELL SWINGS (55#/35#) 40 WALL BALLS (20#/14#) 400M RUN 20 KETTLEBELL SWINGS 20 WALL BALLS 200M RUN *12:00 TIME CAP

Posted on 03/08/2016 at 09:18 PM | Permalink | Comments (0)

03/07/2016

THE SEVEN FIVE

CFS WOD - TUESDAY 8MAR2016

STRENGTH: BACK SQUAT (DE-LOAD) 6 REPS @ 55% EVERY 2:00 X5

METCON: 3 CHEST-2-BAR PULL UPS 3 HANDSTAND PUSH UPS X15 *10:00 TIME CAP

03/06/2016

CULLEN BOHANNON

CFS WOD - MONDAY 7MAR2016

OLY: SNATCH (WEEK 6) 2 HALTING SNATCH DEADLIFTS + SNATCH FINISH + 2 OVERHEAD SQUATS @ 85% EVERY 2:00 X6

METCON: 9-15-21 CALORIE ROW POWER SNATCHES (95#/65#) *10:00 TIME CAP

Posted on 03/06/2016 at 10:00 AM | Permalink | Comments (0)

03/03/2016

16.2

CFS WOD - FRIDAY 4MAR2016

OPEN WORKOUT 16.2 (RX): 4 MINUTES TO COMPLETE... 25 TOES-2-BAR 50 DOUBLE UNDERS 15 SQUAT CLEANS (135#/85#) *BEGIN WITH A 4 MINUTE TIME CAP. IF 1 ROUND IS COMPLETED IN UNDER 4:00, EXTEND TIME TO 8:00. IF 2 ROUNDS ARE COMPLETED IN UNDER 8:00, EXTEND TIME TO 12:00...ETC...ETC...ADDING 4 MINUTES PER ROUND COMPLETED FOR UP TO 20 MINUTES. LOADS INCREASE AND REPS DECREASE EACH ROUND AS LISTED BELOW... 1ST ROUND = 15 REPS @ 135#/85#) 2ND ROUND = 13 REPS @ 185#/115# 3RD ROUND = 11 REPS @ 225#/145# 4TH ROUND = 9 REPS @ 275#/175# 5TH ROUND = 7 REPS @ 315#/205#

OPEN WORKOUT 16.2 (SCALED): 4 MINUTES TO COMPLETE... 25 HANGING KNEE RAISES 50 SINGLE UNDERS 15 SQUAT CLEANS (135#/85#) *BEGIN WITH A 4 MINUTE TIME CAP. IF 1 ROUND IS COMPLETED IN UNDER 4:00, EXTEND TIME TO 8:00. IF 2 ROUNDS ARE COMPLETED IN UNDER 8:00, EXTEND TIME TO 12:00...ETC...ETC...ADDING 4 MINUTES PER ROUND COMPLETED FOR UP TO 20 MINUTES. LOADS INCREASE AND REPS DECREASE EACH ROUND AS LISTED BELOW... 1ST ROUND = 15 REPS @ 95#/55#) 2ND ROUND = 13 REPS @ 115#/75# 3RD ROUND = 11 REPS @ 135#/95# 4TH ROUND = 9 REPS @ 155#/115# 5TH ROUND = 7 REPS @ 185#/135#

Posted on 03/03/2016 at 08:38 PM | Permalink | Comments (0)

03/02/2016

BLUEJACKET

CFS WOD - THURSDAY 3MAR2016

OLY: CLEAN & JERK (WEEK 3) 4 TOUCH-N-GO CLEANS @ 70% EVERY 1:30 X4

2 SQUAT CLEAN & JERKS @ 70% EVERY 1:30 X4

METCON: 8:00 AMRAP: 50 CALORIE ROW 40 SIT UPS 30 BURPEES 20 THRUSTERS (95#/65#)

Posted on 03/02/2016 at 09:48 PM | Permalink | Comments (0)

03/01/2016

LIFT OPERATIONS

CFS WOD - WEDNESDAY 2MAR2016

SKILL: MUSCLE UPS (FINAL WEEK) 12:00 MUSCLE UP PROGRESSION WORK

METCON: (COMPARE TO CFS WOD "BAC BUILDERS") 9 HANDSTAND PUSH UPS 12 TOES-2-BAR 15 KETTLEBELL SWINGS (55#/35#) X4 *12:00 TIME CAP


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