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MAY 2016


05/31/2016

EMERGENCY LANDING

CFS WOD - WEDNESDAY 1JUN2016

SKILL: MIDLINE 7:00 DYNAMIC PROGRESSION (INTRODUCTION/INSTRUCTION): BUTTERFLY SIT UPS BARBELL BENCH SIT UPS GHD SIT UPS

7:00 STATIC PROGRESSION (INTRODUCTION/INSTRUCTION): HANGING KNEE-UPS HANGING L-SITS RING L-SITS PARALLETTE L-SITS

METCON: 25 BURPEE PULL UPS 50 WALL BALLS (20#/14#) 75 KETTLEBELL SWINGS (55#/35#) 50 WALL BALLS 25 BURPEE PULL UPS *18:00 TIME CAP

Posted on 05/31/2016 at 10:22 PM | Permalink | Comments (0)

05/30/2016

FOXTROT OSCAR

CFS WOD - TUESDAY 31MAY2016

STRENGTH: BACK SQUAT (WEEK 3) 6 BACK SQUATS @ 70% EVERY 2:30 X5

METCON: 12 DEADLIFTS (225#/155#) 100M KETTLEBELL WAITER CARRY - RIGHT (44#/35#) 21 BOX JUMPS (24"/20") 100M KETTLEBELL WAITER CARRY - LEFT X4 *16:00 TIME CAP **WAITER CARRY = KB LOCKED OUT OVERHEAD

Posted on 05/30/2016 at 09:21 PM | Permalink | Comments (0)

COUNTRY CROCK

CFS WOD - MONDAY 30MAY2016

OLY: SNATCH POSITION SNATCH WORK (FROM KNEE OR ABOVE) USING THE HANG POSITION/PLATES/BLOCKS 2 POSITION SNATCHES @ 70% EMOM X7

2 SNATCHES (FULL) @ 70% EMOM X7

METCON: 21-15-9 OVERHEAD SQUATS (95#/65#) TOES-2-BAR HANDSTAND PUSH UPS *10:00 TIME CAP

Posted on 05/30/2016 at 10:09 AM | Permalink | Comments (0)

05/27/2016

MEMORIAL DAY WEEKEND SCHEDULE

SATURDAY: CLOSED (MEMORIAL DAY "MURPH" AT CROSSFIT BANG BANG) SUNDAY: CLOSED MONDAY: 8-11AM OPEN GYM

Posted on 05/27/2016 at 08:35 AM | Permalink | Comments (0)

05/26/2016

CHEDDAR BOB

CFS WOD - FRIDAY 27MAY2016

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH: 30:00 ALTERNATING EMOM 0:00 - 6 FRONT SQUATS 1:00 - 4 PUSH PRESS 2:00 - 2 THRUSTERS *USE 55% OF FRONT SQUAT FOR ALL 3 MOVEMENTS **SCALE AS NEEDED USING SAME LOAD/BAR

CONDITIONING METCON: "TABATA MASH" ROW FOR CALORIES WALL BALLS (20#/14#) BOX JUMPS (24"/20") *20 SECONDS ON / 10 SECONDS OFF **8 ROUNDS EACH PER MOVEMENT, THEN MOVE TO NEXT MOVEMENT

Posted on 05/26/2016 at 08:54 PM | Permalink | Comments (0)

RUN OFF

CFS WOD - THURSDAY 26MAY2016

OLY: CLEAN (TEST) 15:00 TO FIND 1RM CLEAN

METCON: 8:00 AMRAP 15 HANG POWER CLEANS (95#/65#) 30 DOUBLE UNDERS

Posted on 05/26/2016 at 04:29 AM | Permalink | Comments (0)

05/24/2016

DOG DIVA

CFS WOD - WEDNESDAY 25MAY2016

SKILL: HANDSTAND AND TOES-2-BAR (WEEK 6 - FINAL WEEK) 7:00 HANDSTAND WORK 7:00 TOES-2-BAR WORK

METCON: "MICHAEL" (COMPARE TO CFS WORKOUT "ONE MORE DAY") 800M RUN 50 BACK EXTENSIONS 50 SIT UPS X3 *27:00 TIME CAP

Posted on 05/24/2016 at 09:02 PM | Permalink | Comments (0)

05/23/2016

SAM'S BROKEN WINDOW

CFS WOD - TUESDAY 24MAY2016

STRENGTH: BACK SQUAT (WEEK 2) 10 BACK SQUATS @ 60% EVERY 3:00 X4

METCON: (COMPARE TO CFS WOD "DARK KNIGHT") 30 KETTLEBELL HANG SNATCH-RIGHT (55#/35#) 30 PUSH UPS (HR) 60 WALKING LUNGES (L + R = 2) 30 PUSH UPS (HR) 30 KETTLEBELL HANG SNATCH-LEFT *12 MINUTE TIME CAP

Posted on 05/23/2016 at 09:41 PM | Permalink | Comments (0)

05/22/2016

NECK VAMP

CFS WOD - MONDAY 23MAY2016

OLY: SNATCH POSITION SNATCH WORK (FROM KNEE OR ABOVE) USING THE HANG POSITION/PLATES/BLOCKS 2 POSITION SNATCHES @ 65% EMOM X7

2 SNATCHES (FULL) @ 65% EMOM X7

METCON: 33 PULL UPS 22 BURPEES 11 SQUAT SNATCHES (115#/75#) X2 *11:00 TIME CAP

Posted on 05/22/2016 at 10:35 PM | Permalink | Comments (0)

05/19/2016

BARN OWL

CFS WOD - FRIDAY 20MAY2016

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "GYMNASTICS METCON")

STRENGTH: 30:00 ALTERNATING EMOM 0:00 - 6 FRONT SQUATS 1:00 - 4 PUSH PRESS 2:00 - 2 THRUSTERS *USE 55% OF FRONT SQUAT FOR ALL 3 MOVEMENTS **SCALE AS NEEDED USING SAME LOAD/BAR

GYMNASTIC METCON: 63 BOX JUMPS (24"/20") 42 TOES-2-BAR 21 HANDSTAND PUSH UPS 36 BOX JUMPS 24 TOES-2-BAR 12 HANDSTAND PUSH UPS *15:00 TIME CAP

05/18/2016

ROYAL PAINS

CFS WOD - THURSDAY 19MAY2016

OLY: CLEAN & JERK (WEEK 6 - FINAL WEEK) 3-POSITION CLEAN (GROUND - KNEE - MID THIGH) @ 80% EVERY 2:00 X6

METCON: 400M RUN 40 SIT UPS 7 DEADLIFTS (315#/215#) X3 *16:00 TIME CAP

Posted on 05/18/2016 at 09:39 PM | Permalink | Comments (0)

05/17/2016

BELIEVELAND

CFS WOD - WEDNESDAY 18MAY2016

SKILL: HANDSTAND AND TOES-2-BAR (WEEK 5) 7:00 HANDSTAND WORK 7:00 TOES-2-BAR WORK

METCON: 11 RING DIPS 21 BURPEES X5 *15:00 TIME CAP

Posted on 05/17/2016 at 06:48 PM | Permalink | Comments (0)

05/16/2016

SWITCH TO INCENDIARY

CFS WOD - TUESDAY 17MAY2016

STRENGTH: BACK SQUAT 10 BACK SQUATS @ 60% EVERY 3:00 X4

METCON: 8:00 AMRAP BUY IN = 100 DOUBLE UNDERS (ONLY PERFORMED ONCE) 45FT OVERHEAD WALKING LUNGE (35# PLATE/45# PLATE) 15 SHOULDER-2-OVERHEAD (45#/35#)

Posted on 05/16/2016 at 10:18 PM | Permalink | Comments (0)

05/15/2016

LEVI GARRETT

CFS WOD - MONDAY 16MAY2016

OLY: SNATCH 7:00 POSITION SNATCH WORK (FROM KNEE OR ABOVE) USING THE HANG POSITION/PLATES/BLOCKS

2 SQUAT SNATCHES @ 60% EMOM X7

METCON: 2016 REGIONAL WORKOUT #3 104 WALL BALLS (20#/14#) 52 PULL UPS *10:00 TIME CAP

IF YOU SEE A NEW FACE THIS WEEK...MAKE IT NOT NEW. WELCOME THE CFS MAY INDOC CLASS TO THE BEST DADGUM GYM IN SPARTANBURG!

Posted on 05/15/2016 at 03:02 PM | Permalink | Comments (0)

05/12/2016

WEEKEND SCHEDULE

THE CFS MAY INDOC CLASS WILL BE GOING ON THIS WEEKEND AND THE SCHEDULE WILL BE AS FOLLOWS...

SATURDAY: 8-10AM INDOC CLASS 10AM-NOON OPEN GYM

SUNDAY: 2-4PM INDOC CLASS

Posted on 05/12/2016 at 08:42 PM | Permalink | Comments (0)

TANTRUM

CFS WOD - FRIDAY13MAY2016

STRENGTH: (WEEK 6 - FINAL WEEK) BACK RACK LUNGE STEPS (STATIONARY) 5 REPS EACH LEG (ATHLETE CHOOSES LOAD) EVERY 1:30 X5

STRICT PRESS + PUSH PRESS COMBO 5 + 5 (ATHLETE CHOOSES LOAD) EVERY 1:30 X5 *ATTEMPT TO INCREASE LOAD FROM LAST WEEK IF ABLE

METCON: 2:00 DOWN AND BACK BUTCHER PUSH (155#/105#) + MAX REP WALL BALLS (20#/14#) 2:00 REST 2:00 DOWN AND BACK BUTCHER PUSH (155#/105#) + MAX REP DUMBBELL SNATCHES (50#/30#) 2:00 REST X2 *SCORE TOTAL WALL BALLS + DB SNATCHES

Posted on 05/12/2016 at 08:28 PM | Permalink | Comments (0)

05/11/2016

YOGURT MOUNTAIN

CFS WOD - THURSDAY 12MAY2016

OLY: CLEAN & JERK (WEEK 5) 3-POSITION CLEAN (GROUND - KNEE - MID THIGH) @ 80% EVERY 2:00 X6

METCON: 100 KETTLEBELL SWINGS (55#/35#) *7 GOBLET SQUATS EMOM **START WITH GOBLET SQUATS ***12:00 TIME CAP

Posted on 05/11/2016 at 09:12 PM | Permalink | Comments (0)

05/10/2016

CODE 126

CFS WOD - WEDNESDAY 11MAY2016

SKILL: HANDSTAND AND TOES-2-BAR (WEEK 4) 7:00 HANDSTAND WORK 7:00 TOES-2-BAR WORK

METCON: 2:00 MAX CALORIE ROW 1:00 MAX REP BURPEES 4:00 400M RUN + MAX REP BURPEES

Posted on 05/10/2016 at 09:44 PM | Permalink | Comments (0)

05/09/2016

SOLO HOMER

CFS WOD - TUESDAY 10MAY2016

STRENGTH: FRONT SQUAT (DE-LOAD) 5 FRONT SQUATS @ 55% EVERY 1:30 X6

METCON: (COMPARE TO CFS WOD "SHOOTER") "FRAN" 21-15-9 THRUSTERS (95#/65#) PULL UPS *10:00 TIME CAP

Posted on 05/09/2016 at 08:12 PM | Permalink | Comments (0)

05/08/2016

PRINCE HARRY

CFS WOD - MONDAY 9MAY2016

OLY: SNATCH (DE-LOAD) 3 TOUCH-N-GO SNATCHES @ 55% EMOM X10

METCON: 8:00 AMRAP 4 OVERHEAD SQUATS (115#/75#) 8 TOES-2-BAR 24 DOUBLE UNDERS

05/05/2016

COLON WATER

CFS WOD - FRIDAY6MAY2016

STRENGTH: (WEEK 5) BACK RACK LUNGE STEPS (STATIONARY) 5 REPS EACH LEG (ATHLETE CHOOSES LOAD) EVERY 1:30 X5

STRICT PRESS + PUSH PRESS COMBO 5 + 5 (ATHLETE CHOOSES LOAD) EVERY 1:30 X5 *ATTEMPT TO INCREASE LOAD FROM LAST WEEK IF ABLE

METCON: 2:00 DOWN AND BACK BUTCHER PUSH (155#/105#) + 15 HANDSTAND PUSH UPS + MAX REP DEADLIFTS (155#/105#) 2:00 REST X4 *SCORE TOTAL HSPU + DL

Posted on 05/05/2016 at 09:41 PM | Permalink | Comments (0)

05/04/2016

DANGIT

CFS WOD - THURSDAY 5MAY2016

OLY: CLEAN & JERK (WEEK 4) 3-POSITION CLEAN (GROUND - KNEE - MID THIGH) @ 75% EVERY 2:00 X6

METCON: 30 SQUAT CLEANS (95#/65#) 30 PULL UPS 800M RUN 20 SQUAT CLEANS 20 PULL UPS 600M RUN 10 SQUAT CLEANS 10 PULL UPS 400M RUN *25:00 TIME CAP

Posted on 05/04/2016 at 10:07 PM | Permalink | Comments (0)

05/03/2016

PEST CONTROL

CFS WOD - WEDNESDAY 4MAY2016

SKILL: HANDSTAND AND TOES-2-BAR (WEEK 3) 7:00 HANDSTAND WORK 7:00 TOES-2-BAR WORK

METCON: M=50 / F=45 CALORIE ROW 30 BOX JUMPS (24"/20") 30 KETTLEBELL SWINGS (55#/35#) 50 PUSH UPS 30 KETTLEBELL SWINGS 30 BOX JUMPS M=50 / F=45 CALORIE ROW *15:00 TIME CAP

Posted on 05/03/2016 at 07:11 PM | Permalink | Comments (1)

05/02/2016

BUGGY'S BACK

CFS WOD - TUESDAY 3MAY2016

STRENGTH: FRONT SQUAT (TEST) 20:00 TO FIND 1RM FRONT SQUAT

METCON: OPEN WOD 15.3 14:00 AMRAP 7 MUSCLE UPS 50 WALL BALLS (20#/14#) 100 DOUBLE UNDERS

Posted on 05/02/2016 at 09:24 PM | Permalink | Comments (0)

05/01/2016

MR. IRRELEVANT

CFS WOD - MONDAY 2MAY2016

OLY: SNATCH (TEST) 15:00 TO FIND 1M SNATCH

METCON: 15 SNATCHES (75#/55#) 15 BURPEES 15 ABMAT SIT UPS X5 *18:00 TIME CAP


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