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DECEMBER 2016


12/29/2016

20161230

FRIDAY

METCON: 25:00 RUNNING CLOCK

21-15-9 DEADLIFTS (185#/135#) OVERHEAD SQUATS (95#/65#)

50 SHOULDER-2-OVERHEAD (95#/65#) 40 PULL UPS 30 BAR FACING BURPEES

AMRAP WITH REMAINING TIME: 15 KETTLEBELL SWINGS (55#/35#) 15 BOX JUMPS (24"/20") 15 PUSH UPS

Posted on 12/29/2016 at 08:09 PM | Permalink | Comments (0)

20161229

THURSDAY

OLY: CLEAN & JERK (TEST) 15:00 TO ESTABLISH 1RM CLEAN & JERK

METCON: 7 HANG CLEANS (165#/115#) 21 WALL BALLS (20#/14#) REST 1:00 X5 *18:00 TIME CAP

Posted on 12/29/2016 at 01:39 PM | Permalink | Comments (0)

12/27/2016

20161228

WEDNESDAY

SKILL: HANDSTAND PUSH UPS (WEEK 6 - FINAL WEEK) 14:00 EMOM ATHLETE CHOOSES REPS AND PERFORMS EVERY MINUTE ON THE MINUTE

METCON: 600M RUN WITH BUMPER PLATE (35#/25#) 600M RUN WITH MEDICINE BALL (20#/14#) 600M RUN *15:00 TIME CAP

Posted on 12/27/2016 at 09:18 PM | Permalink | Comments (0)

12/26/2016

20161227

TUESDAY

STRENGTH: 10:00 GLUTE HAM RAISE / REVERSE HYPER WORK

METCON: 2000M ROW *DEATH BY THRUSTERS EVERY MINUTE ON THE MINUTE (75#/55#) **BEGIN THE WORKOUT WITH THRUSTERS ***IF REQUIRED NUMBER OF THRUSTERS ARE NOT COMPLETED IN THE ALLOTTED TIME, SCORE METERS ROWED AT THAT POINT ****15:00 TIME CAP

Posted on 12/26/2016 at 05:41 PM | Permalink | Comments (0)

12/25/2016

20161226

MONDAY

OLY: SNATCH (WEEK 2) EVERY 1:30 3 SNATCH DEADLIFTS + 3 HANG SNATCH PULLS @ 105% X8

METCON: "12 SKILLS OF CHRISTMAS" 1 ROUND OF "CINDY" (5 PULL UPS + 10 PUSH UPS + 15 AIR SQUATS) 2 KETTLEBELL SNATCHES ON EACH ARM (55#/35#) 3 BURPEES 4 TOES-2-BAR 5 BOX JUMPS (24"/20") 6 SIT UPS 7 KETTLEBELL SWINGS (55#/35#) 8 PULL UPS 9 HANDSTAND PUSH UPS 10 DOUBLE UNDERS X3 (30 TOTAL) 11 RING DIPS 12 KNEES-2-ELBOW X3 (36 TOTAL) *PERFORMED USING THE SAME FORMAT AS "12 BARS OF CHRISTMAS" **30:00 TIME CAP

Posted on 12/25/2016 at 07:21 PM | Permalink | Comments (0)

12/23/2016

CHRISTMAS WEEKEND SCHEDULE

CrossFit Spartanburg will be closed on Christmas Eve (Saturday). Other than that, there will be no changes to the regular schedule. Have an awesome Christmas!

Posted on 12/23/2016 at 10:43 AM | Permalink | Comments (0)

12/22/2016

20161223

FRIDAY

METCON: "12 BARS OF CHRISTMAS" (COMPARE TO CFS WORKOUT "COAL") (95#/65#) 1 DEADLIFT 2 HANG POWER CLEANS 3 FRONT SQUATS 4 SHOULDER PRESS 5 BACK SQUATS 6 PUSH PRESS 7 THRUSTERS 8 SQUAT CLEANS 9 PUSH JERKS 10 HANG POWER SNATCHES 11 OVERHEAD SQUATS 12 SUMO DEADLIFT HIGH PULLS *START WITH 1 DEADLIFT AND PROGRESS THROUGH THE WORKOUT JUST LIKE THE "12 DAYS OF CHRISTMAS" SONG (1 DEADLIFT, 2 HANG POWER CLEANS, 1 DEADLIFT, 3 FRONT SQUATS, 2 HANG POWER CLEANS, 1 DEADLIFT...ETC...) **40 MINUTE TIME CAP

Posted on 12/22/2016 at 09:40 PM | Permalink | Comments (0)

12/21/2016

20161222

THURSDAY

OLY: CLEAN & JERK (WEEK 6 - FINAL WEEK) "SHANKLE COMPLEX" 1 DEADLIFT + 3 CLEAN PULLS + 1 SQUAT CLEAN + 2 JERKS EVERY 2:00 X7 *ATHLETE CHOOSES LOAD(S) **WORK UP TO HEAVIEST LOAD POSSIBLE ***PULLS AND CLEAN PERFORMED FROM THE HANG POSITION

METCON: 100M 1-ARM FARMER CARRY-RIGHT ARM (~40-50#/~30-40# DB) 21 SIT UPS 100M 1-ARM FARMER CARRY-LEFT ARM 11 TOES-2-BAR X3 *12:00 TIME CAP

Posted on 12/21/2016 at 09:33 PM | Permalink | Comments (0)

12/20/2016

20161221

WEDNESDAY

SKILL: HANDSTAND PUSH UPS (WEEK 5) 14:00 EMOM ATHLETE CHOOSES REPS AND PERFORMS EVERY MINUTE ON THE MINUTE

METCON: 30 CALORIE ROW 30 BOX JUMPS (24"/20") 30 PULL UPS 30 WALL BALLS (20#/14#) 30 PUSH UPS *12:00 TIME CAP

Posted on 12/20/2016 at 08:41 PM | Permalink | Comments (0)

12/19/2016

20161220

TUESDAY

STRENGTH: FRONT SQUAT (TEST) 20 MINUTES TO ESTABLISH NEW 1RM FRONT SQUAT

METCON: 8:00 AMRAP 40FT OVERHEAD WALKING LUNGE (35#/25# PLATE) 8 BURPEES ONTO BUMPER PLATE

12/18/2016

20161219

MONDAY

OLY: SNATCH (WEEK 1) EVERY 1:30 3 SNATCH DEADLIFTS + 3 HANG SNATCH PULLS @ 100% X8

METCON: BUY IN: 50 DOUBLE UNDERS

12-9-6 SQUAT SNATCHES (95#/65#) STRICT PULL UPS

CASH OUT: 50 DOUBLE UNDERS *10:00 TIME CAP

Posted on 12/18/2016 at 09:41 PM | Permalink | Comments (0)

12/15/2016

20161216

FRIDAY

METCON: 25:00 RUNNING CLOCK

BUY IN: 1000M ROW

21-15-9 RING DIPS OVERHEAD SQUATS (95#/65#)

400M RUN 50 SIT UPS 30 HANDSTAND PUSH UPS

25 KETTLEBELL SNATCHES - RIGHT (55#/35#) 100 WALKING LUNGE STEPS (L + R = 2) 25 KETTLEBELL SNATCHES - LEFT

MAX ROUNDS OF "DT" WITH REMAINING TIME 12 DEADLIFTS (95#/65#) 9 HANG CLEANS 6 SHOULDER-2-OVERHEAD *SCORE TOTAL REPS COMPLETED

Posted on 12/15/2016 at 08:18 PM | Permalink | Comments (0)

12/14/2016

20161215

THURSDAY

OLY: CLEAN & JERK (WEEK 5) "SHANKLE COMPLEX" 1 DEADLIFT + 3 CLEAN PULLS + 1 SQUAT CLEAN + 2 JERKS EVERY 2:00 X7 *ATHLETE CHOOSES LOAD(S) **WORK UP TO HEAVIEST LOAD POSSIBLE ***PULLS AND CLEAN PERFORMED FROM THE HANG POSITION

METCON: 4 THRUSTERS (135#/95#) 7 CHEST-2-BAR PULL UPS X10 *15:00 TIME CAP

Posted on 12/14/2016 at 06:43 PM | Permalink | Comments (0)

12/13/2016

20161214

WEDNESDAY

SKILL: HANDSTAND PUSH UPS (WEEK 4) 14:00 EMOM ATHLETE CHOOSES REPS AND PERFORMS EVERY MINUTE ON THE MINUTE

METCON: 18 BURPEES 81 DOUBLE UNDERS 15 BURPEES 51 DOUBLE UNDERS 12 BURPEES 21 DOUBLE UNDERS *8:00 TIME CAP

Posted on 12/13/2016 at 09:08 PM | Permalink | Comments (0)

12/12/2016

20161213

TUESDAY

STRENGTH: FRONT SQUATS (WEEK 6) *PERCENTAGES ARE BASED ON 3RM OR 90% OF 1RM

5 FRONT SQUATS @ 75% + 10#

REST 2:00

3 FRONT SQUATS @ 85% + 10#

REST 2:00

1+ FRONT SQUATS @ 95% + 10#

METCON: CROSSFIT GAMES OPEN WORKOUT 15.1 9:00 AMRAP 15 TOES-2-BAR 10 DEADLIFTS (115#/75#) 5 SNATCHES (115#/75#)

IMMEDIATELY FOLLOWED BY

6:00 TO FIND YOUR 1RM CLEAN & JERK

Posted on 12/12/2016 at 10:18 PM | Permalink | Comments (0)

12/11/2016

20161212

MONDAY

METCON: (COMPARE TO CFS WORKOUT "OVERTIME") "MORRISON" 50-40-30-20-10 WALL BALLS (20#/14#) BOX JUMPS (24"/20") KETTLEBELL SWINGS (55#/35#) *40:00 TIME CAP

Posted on 12/11/2016 at 09:08 PM | Permalink | Comments (0)

12/08/2016

20161209

FRIDAY

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

STRENGTH (WEEK 6): EVERY 2:00 6 ANCHORED GLUTE-HAM FALLS 6 STRICT SUPINATED (PALMS UP) PULL UPS 6 STRICT RING DIPS X10 *MODIFY OR ADD LOAD AS NEEDED

CONDITIONING: 18:00 AMRAP 12 DUMBBELL STEP UPS - LEFT LEG (30#/20# DUMBBELLS) 12 DUMBBELL STEP UPS - RIGHT LEG 400M RUN *SCORE = TOTAL STEP UPS COMPLETED **24" BOX FOR ATHLETES 5'9" OR TALLER, 20" BOX FOR ATHLETES 5'8" OR SHORTER ***PROGRAMMED BY JEFF P

Posted on 12/08/2016 at 05:10 PM | Permalink | Comments (1)

12/07/2016

20161208

THURSDAY

OLY: CLEAN & JERK (WEEK 4) "SHANKLE COMPLEX" 1 DEADLIFT + 3 CLEAN PULLS + 1 SQUAT CLEAN + 2 JERKS EVERY 2:00 X7 *ATHLETE CHOOSES LOAD(S) **WORK UP TO HEAVIEST LOAD POSSIBLE ***PULLS AND CLEAN PERFORMED FROM THE HANG POSITION

METCON: CROSSFIT MAINSITE WORKOUT 160828 5 POWER CLEANS (155#/105#) 10 WALKING LUNGE STEPS (L+R=2) X10 *15:00 TIME CAP

Posted on 12/07/2016 at 09:45 PM | Permalink | Comments (0)

12/06/2016

20161207

WEDNESDAY

SKILL: HANDSTAND PUSH UPS (WEEK 3) 14:00 EMOM ATHLETE CHOOSES REPS AND PERFORMS EVERY MINUTE ON THE MINUTE

METCON: 40 PULL UPS 20 BURPEES 40 CALORIE ROW 20 BURPEES 40 PULL UPS *15:00 TIME CAP

Posted on 12/06/2016 at 08:08 PM | Permalink | Comments (0)

12/05/2016

20161206

TUESDAY

STRENGTH: FRONT SQUATS (WEEK 5) *PERCENTAGES ARE BASED ON 3RM OR 90% OF 1RM

3 FRONT SQUATS @ 70% + 10#

REST 2:00

3 FRONT SQUATS @ 80% + 10#

REST 2:00

3+ FRONT SQUATS @ 90% + 10#

METCON: 8:00 AMRAP 15 THRUSTERS WITH ASCENDING LOADS *ADD 20# EACH SET (MALES START WITH 45# AND FEMALES START WITH 35#) **EXAMPLE: 15 THRUSTERS @ 45#, 15 THRUSTERS @ 65#, 15 THRUSTERS @ 85#...ETC... COMPLETING AS MANY REPS AS POSSIBLE IN THE GIVER 8:00

12/04/2016

20161205

MONDAY

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

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

WELCOME OUR NEWEST TEAM CFS ATHLETES FROM THE DECEMBER INDOC CLASS...IF YOU SEE A NEW FACE THIS WEEK, MAKE IT NOT NEW.

Posted on 12/04/2016 at 12:15 PM | Permalink | Comments (0)

12/02/2016

WEEKEND SCHEDULE

SATURDAY GYM SCHEDULE

DECEMBER INDOC CLASS: 8-11AM OPEN GYM: 11AM-NOON

Posted on 12/02/2016 at 06:25 PM | Permalink | Comments (0)

12/01/2016

20161202

FRIDAY

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

STRENGTH (WEEK 5): EVERY 2:00 6 ANCHORED GLUTE-HAM FALLS 6 STRICT SUPINATED (PALMS UP) PULL UPS 6 STRICT RING DIPS X10 *MODIFY OR ADD LOAD AS NEEDED

CONDITIONING: 20:00 RUNNING CLOCK TO COMPLETE AS MUCH WORK AS POSSIBLE

14 TOES-2-BAR 7 DEADLIFTS (275#/185#) X3

32 OVERHEAD SQUATS (95#/65#) 23 LATERAL OVER THE BAR BURPEES

400M RUN 80 BOX JUMP OVERS (24"/20") 400M RUN

*MAX ROUNDS OF "NATE" WITH REMAINING TIME **"NATE" = 2 MUSCLE UPS + 4 HANDSTAND PUSH UPS + 8 KETTLEBELL SWINGS (70#/55#) ***SCORE = TOTAL REPS COMPLETED ****WORK MUST BE COMPLETED IN LISTED ORDER


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