© 2019 CrossFit Spartanburg

MAY 2010

May 1, 2010

05/28/2010

TIMOTHY DAVIS

CF Spartanburg Workout of the Day (WOD) - FRIDAY:

"DT"
Compare to "GOING NOMAD"

12 Deadlifts (M-155#/F-105#)
9 Hand Power Cleans (M-155#/F-105#)
6 Push Jerks (M-155#/F-105#)
x5

 

 



WORK THAT HOOK GRIP!
 

 

Posted on 05/28/2010 at 08:58 PM | Permalink | Comments (0) | TrackBack (0)

05/27/2010

DANIEL HANSEN

CF Spartanburg Workout of the Day (WOD) - THURSDAY:

"Hansen"

30 American KettleBell Swings (M-70#/F-55#)
30 Burpees
30 GHD SIt Ups
x5

 

 

 

 


 
    
    
  

Posted on 05/27/2010 at 09:02 PM | Permalink | Comments (0) | TrackBack (0)

05/26/2010

JERRY PATTON

CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:

"Jerry"

1 Mile Run
2000m Row
1 Mile Run

 

 

 


 
    
 

Posted on 05/26/2010 at 10:05 PM | Permalink | Comments (0) | TrackBack (0)

05/25/2010

JOSH HAGER

CF Spartanburg Workout of the Day (WOD) - TUESDAY:

"Josh"

21 Overhead Squats (M-95#/F-65#)
42 Pull Ups
15 Overhead Squats
30 Pull Ups
9 Overhead Squats
18 Pull Ups

 

 

 



WIL - "JOSH" 

 


 

Posted on 05/25/2010 at 09:20 PM | Permalink | Comments (1) | TrackBack (0)

05/24/2010

RANDY SIMMONS

CF Spartanburg Workout of the Day (WOD) - MONDAY:

"Randy"
Compare to "BUMFIGHTS".

75 Power Snatches (M-75#/F-55#)

 

 

 


    

Posted on 05/24/2010 at 09:28 PM | Permalink | Comments (3) | TrackBack (0)

05/23/2010

HONOR THE WARRIORS

10 Heros, 10 WODs, 10 Days...DO WORK!

 

 

Posted on 05/23/2010 at 09:45 PM | Permalink | Comments (5) | TrackBack (0)

05/21/2010

GUCK FLENN

CF Spartanburg Workout of the Day (WOD) - FRIDAY:

"Frindy"

20 Minute Running Clock
"Fran"
21-15-9
Thrusters (M-95#/F-65#) / Pull Ups
AMRAP with remaining time
"Cindy"
5 Pull Ups
10 Push Ups
15 Squats
***With a continuously running clock complete "Fran".  Then complete as many rounds as possible of "Cindy" with the remaining time.  Score = "Fran" Time - (# of "Cindy" rounds x 5 seconds).  Subtract 5 seconds off athlete's "Fran" time for every round of "Cindy" completed.***

 

 

 


   

Posted on 05/21/2010 at 09:40 PM | Permalink | Comments (1) | TrackBack (0)

ANATOMICAL MARVEL

CF Spartanburg Workout of the Day (WOD) - THURSDAY:

Shoulder Press
3-3-2-2-1
***Score total weight successfully pressed overhead.***

AMRAP in 10 minutes
7 Thrusters (M-115#/F-75#)
12 KettleBell Swings (M-55#/F-35#)
7 Chest-2-Bar Pull Ups

 

 

 
    
   
 

Posted on 05/21/2010 at 10:00 AM | Permalink | Comments (0) | TrackBack (0)

05/19/2010

SUNSHINE HIGHWAY

CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:

"Kelly"
Compare to "RAIN WIZARD".

400m Run
30 Box Jumps (M-24"/F-20")
30 Wall Balls (M-20#/F-14#)
x5

 

 


    
 

Posted on 05/19/2010 at 08:53 PM | Permalink | Comments (3) | TrackBack (0)

05/18/2010

GROUND ZERO

CF Spartanburg Workout of the Day (WOD) - TUESDAY:

"The Bear Complex"
Compare to "DA BEARS".

Power Clean
Front Squat
Push Press
Back Squat
Push Press
x7
***Complete all 7 rounds of the Bear Complex without resting the bar on the ground.  The transition from the 2nd Push Press into the next Power Clean must be touch and go from the deck.  Use 5 sets to find maximum load.  Rest as needed between sets.***

 

Steph vs. "The Bear Complex"

 

05/17/2010

DON'T TASE ME BRO

CF Spartanburg Workout of the Day (WOD) - MONDAY:

"The Chief"
Compare to "TAG 'EM AND BAG 'EM".

5 Rounds
AMRAP in 3 Minutes of:
3 Power Cleans (M-135#/F-95#)
6 Push Ups
9 Squats
***Rest 1 minute between each 3 minute round.  Score total number of rounds completed.***

 

 

 


    
  

Posted on 05/17/2010 at 09:35 PM | Permalink | Comments (2) | TrackBack (0)

05/15/2010

KNOW OF NO REASON

CF Spartanburg Workout of the Day (WOD) - FRIDAY:

"Mini Kong"

2 Deadlifts (M-315#/F-205#)
4 Muscle Ups
6 Squat Cleans (M-185#/F-115#)
8 Handstand Push Ups
x3

 
 

 

 

   
    
    
   

Posted on 05/15/2010 at 04:42 PM | Permalink | Comments (0) | TrackBack (0)

05/13/2010

ALWAYS STRAPPED

CF Spartanburg Workout of the Day (WOD) - THURSDAY:

1 Mile Sandbag Carry (M-100#/F-50#)

 

 

 


    
    
    
   
 

Posted on 05/13/2010 at 09:35 PM | Permalink | Comments (0) | TrackBack (0)

05/12/2010

DOMESTIC ARRANGEMENT

CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:

"Annie"
50-40-30-20-10
Double Unders
Sit Ups

"Helen"
400m Run
21 American Kettlebell Swings (M-55#/F-35#)
12 Pull Ups
x3

***With a running clock, complete both WODs back to back.***

 

 

 


    
    
    

Posted on 05/12/2010 at 10:15 PM | Permalink | Comments (1) | TrackBack (0)

05/11/2010

FART NOISES

CF Spartanburg Workout of the Day (WOD) - TUESDAY:

M-10,000# Total/F-7,000# Total
Overhead Squats
Rope Climb
***Men must OHS a total of 10,000 lbs and women must OHS a total of 7,000 lbs.  Each athlete must choose their own weight to use for the duration of the WOD.  For example:  100# = 100 reps (men) or 70# = 100 reps (women).  Higher weight = less reps.  Lower weight = more reps.  Everytime the bar is lowered from a locked out position overhead, the athlete must complete 1 rope climb prior to resuming OHS.***

 
 

 

 

   
    
    
   
  

Posted on 05/11/2010 at 09:45 PM | Permalink | Comments (0) | TrackBack (0)

05/10/2010

GREEN DAY...SLAM AWAY

CF Spartanburg Workout of the Day (WOD) - MONDAY:
Developed by CF Football

30 Bodyweight Back Squats
1000m Row
30 Burpees

Cooldown:  Striders and Sprints

 

 

 


    
   
 

Posted on 05/10/2010 at 08:57 PM | Permalink | Comments (6) | TrackBack (0)

05/08/2010

CROSSFIT GAMES SOUTHWEST REGIONAL...LIVE!

If you're interested in seeing what a CrossFit Games Event looks like, check out the SouthWest Regional streaming LIVE by clicking on the logo below.

 

Posted on 05/08/2010 at 12:11 PM | Permalink | Comments (0) | TrackBack (0)

SMACK THE FOREHEAD

CF Spartanburg Workout of the Day (WOD) - FRIDAY:

"KaraBelle"

3 Power Snatches (M-135#/F-95#)
15 Wall Balls (M-20#/F-14#)
x10

 

 

 


    
  

Posted on 05/08/2010 at 12:05 PM | Permalink | Comments (1) | TrackBack (0)

05/06/2010

TALK TO YOUR DEMON

CF Spartanburg Workout of the Day (WOD) - THURSDAY:

500m Row
x5
***3 minute rest between intervals***

 

 

 

Posted on 05/06/2010 at 10:15 PM | Permalink | Comments (2) | TrackBack (0)

05/05/2010

BACON FLAVORED LARA BARS

CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:

"Paul"
This Hero WOD is named after Police Officer Paul Sciullo from Pittsburgh, PA.

50 Double Unders
35 Knees-2-Elbow
20 Yard (60ft) Overhead Walk (M-185#/F-135#)
x5

 

 

 


    
    
    
    
    
    
 

Chris took one on the noggin' today via Steph and her battle axe barbell.  Didn't get the actual bar-2-dome shot, but close enough... 

 

 

05/04/2010

BOURBON BADNESS

CF Spartanburg Workout of the Day (WOD) - TUESDAY:

5 Deadlifts (M-315#/F-205#)
10 Pull Ups
10 Ring Dips
x5

 


 

Posted on 05/04/2010 at 10:46 PM | Permalink | Comments (2) | TrackBack (0)

BREAKING BENJAMIN

CF Spartanburg Workout of the Day (WOD) - MONDAY:

"Fran"

21-15-9
Thrusters (M-95#/F-65#)
Pull Ups

 

 

 

     
 
***Disclaimer:  Steph and Alex took pictures Monday.  That night my email blows up with pictures of Ben...Ben doing thrusters, Ben doing pull ups, Ben doing thrusters and pull ups with no shirt on, a few shots of Glenn and Roland, Josh's butt, and more Ben.***

Posted on 05/04/2010 at 10:20 PM | Permalink | Comments (11) | TrackBack (0)

05/02/2010

TEAM HONEY BADGER

Team Honey Badger (Justin, Joel, Steve, and Tal) and Team Doug (comprised of Doug and 3 other firemen) competed in the St. Francis Mud Run in Greenville on Saturday.  4 miles of 35 obstacles including climbing walls, cargo nets, tire flips (small tires), low crawls, rope bridges, rope swings, stream runs, and mud.  The official results aren't up yet, but according to our watches we came in at around 40 minutes give or take.  I'm going to go take another shower and see if I can't get the last of this mud out of my crevices...more pics later.

 

 

 

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