MAY 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.
