© 2019 CrossFit Spartanburg

AUGUST 2011

August 1, 2011

08/31/2011

Smokin' Aces

CFS WOD Thursday Sept 1, 2011

Sumo Deadlifts

10--8-5-3-1-1

then...

6 Bodyweight Squat Cleans

30 Double Unders

x5

Extra Credit: 400 meter Overhead Plate Carry (45/25)

 
 

Posted on 08/31/2011 at 08:34 PM | Permalink | Comments (4) | TrackBack (0)

08/30/2011

Cool Breeze

CFS WOD Wednesday August 31, 2011

"The Chief"

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

 
  
 

Posted on 08/30/2011 at 08:51 PM | Permalink | Comments (8) | TrackBack (0)

08/29/2011

SEND OFF

Please join us at Gerhard's Cafe this Friday night at 7 pm as we wish Mookie farewell and good luck.  He leaves next week for NE to begin seminary.  You can RSVP on facebook.

CFS WOD Tuesday August 30, 2011

SNATCH

1-1-1-1-1 (work up to MAX load)

then...

AMRAP 7 mins.

8 chin ups

8 burpees

5 min rest

AMRAP 5 mins.

10 pushups

10 pullups

 

Extra Credit:

1 mile run or row 1600 meters

   

A lot of PRs today...awesome work everyone.

 
 

Posted on 08/29/2011 at 07:07 PM | Permalink | Comments (8) | TrackBack (0)

08/28/2011

His Head on a Platter

CFS WOD August 29, 2011

Buy in- 800 meter run

20 Goblet Squats (55/35)

16 Pistols (8 each leg)

20 Box Jumps

X3

 

Extra Credit

75 Knees to Elbow

    



 

Posted on 08/28/2011 at 08:07 PM | Permalink | Comments (7) | TrackBack (0)

08/25/2011

I SEND YOU THIS FROM BURGAW, NC.....

 

See you guys in 4 more weeks,

Steve

Posted on 08/25/2011 at 08:37 PM | Permalink | Comments (4) | TrackBack (0)

I got 99 problems...

CFS WOD Friday August 26, 2011

"Patriot"                  
9 rounds for time;  
9 ohs 75/55                   
11 burpees              
9 thrusters 75/55    
11 pull ups              
9 wall balls 20/14   
11 box jumps 24/20

 

    
    






 

Posted on 08/25/2011 at 07:52 PM | Permalink | Comments (5) | TrackBack (0)

08/24/2011

Tremors

CFS WOD Thursday August 25, 2011

Weighted Dips

10-10-10

these are not ring dips, increase load each set, sets can be broken if needed. 

then

AMRAP 20 mins

5 HSPU

9 Burpees

12 Kettlebell swings (70/55)

 

    
 



 

 
 

Posted on 08/24/2011 at 08:06 PM | Permalink | Comments (9) | TrackBack (0)

Sleep on it

Several of you are asking what to do with some minor shoulder pain and/or mobility issues.  We have introduced you to a lot of methods in the gym to perform some basic maintenance.  You do all you need to do to make things better, then bedtime comes and you put your shoulders back in a bad position and lay on them for eight hours (at least eight hours, I hope).  Check K-Star's video showing you how not to mess up what you fixed during your time in the pain cave. 

  

Posted on 08/24/2011 at 09:29 AM | Permalink | Comments (0) | TrackBack (0)

08/23/2011

From Lubricated to Morose

CFS WOD Wednesday August 24, 2011

5 Clusters(135/95)
7 GHD Situps
9 wallballs
X4
Rest 5 Mins
15-12-9
Deadlifts(athlete picks weight)
Pullups

   


 

Posted on 08/23/2011 at 08:58 PM | Permalink | Comments (3) | TrackBack (0)

08/22/2011

One dime at a time

CFS WOD Tuesday August 23, 2011

Complete 3 rounds for time of:

250 m row

3 rope climbs

15 power snatches (95/65)

 

Extra Credit: Run 5 mins in one direction, turn around and make it back to your start point within the next 5 minutes.

 

08/21/2011

Low Creative Juice

CFS WOD Monday August 22, 2011

Max rep push ups in 3 minutes

then

AMRAP 15 mins
12 hang cleans (135/95)
6 burpee box jumps (20/24)

 
 

Posted on 08/21/2011 at 08:57 PM | Permalink | Comments (5) | TrackBack (0)

08/18/2011

DEVIL WENT DOWN TO GEORGIA

We have a group heading down to Georgia for the Survival of the Fittest.  We will keep you posted on what is going on...or you could come cheer us on. 

CFS WOD Friday August 19, 2011

Overhead Squat

3-3-3-3-3

then...

4 Rounds for time of

Row 500 Meters

rest 3 minutes between efforts

 
 

Posted on 08/18/2011 at 08:36 PM | Permalink | Comments (5) | TrackBack (0)

08/17/2011

Daisy or Ellie May?

CFS WOD Thursday August 18, 2011

CF Games Master's Chipper

For time:
10 Handstand push-ups
20 Wall ball shots, 20/14
30 Toes-to-bar
40 Power cleans, 135/95
50 Burpees
60 Sumo deadlift high-pull, 75/55

 
   
   
  


We were honored to have the friends and family of Capt. John David Hortman at our box today.    The circumstance that brought them here is tragic, yet we saw David's warrior spirit in all of them.  David loved crossfit, and had started sharing it with his friends and family back here at home.  Many of our athletes knew him and from all accounts he was an extraordinary person.  Not just anybody flies the type of helicopter David was in.  Those are reserved for doing especially bad things to especially bad people.  He is a hometown hero and CFS is proud to have meet you all; Joel, Regan, Steve, Phil, DJ.  Our doors are always open for you.

We mourn and pray for that solace and peace that will not come. America has gone dimmer because of the loss of the blazing brightness of these fallen heroes. America will never be the same without them, but a million ghosts in olive drab, brown khaki, blue and gray, camouflage, welcomes them to the Temple of God in Heaven. Freedom, yours and mine has been held in their hands and they have never let us down.


"NIGHT STALKERS DON'T QUIT!"
 

Posted on 08/17/2011 at 06:40 PM | Permalink | Comments (9) | TrackBack (0)

08/16/2011

INFIDEL

CFS WOD Wednesday August 17, 2011

3 X 10

Weighted or banded pullups

then... 

200 m run

50 double unders

30 walking lunges

200 m run

75 double unders

40 walking lunges

200 m run

100 double unders

50 walking lunges

 

   




   

sorry about the pic, all i had

 

Posted on 08/16/2011 at 08:58 PM | Permalink | Comments (8) | TrackBack (0)

08/15/2011

You Don't Know Dixie

CFS WOD Tuesday August 17, 2011

Complete 6 rounds of the following (155/115)

5 Push Jerks

7 Walking Front Squats*

9 Power Cleans

*with barbell in front rack position, take 3 steps then front squat =1 rep

Extra Credit:

20 One Arm KBS

10 Burpees

X2

    
 




 

Posted on 08/15/2011 at 08:51 PM | Permalink | Comments (2) | TrackBack (0)

08/13/2011

School Daze

CFS WOD Monday August 15, 2011

With a running clock complete the follwoing for max reps

First 3 mins.- Run 400 m then max rep back squats (135/95)

Next 3 mins.- Run 400 m then max rep wall balls (20/14)

Next 3 mins.- Run 400 m then max rep pullups

Next 3 mins.- Run 400 m then max rep push press (95/75)

Next 3 mins. Run 400 m then max burpees

 

And since a new school year has started we have some extra credit for you:

50 strict pushups (pause 3 secs at top of each pushup)

 

 

Posted on 08/13/2011 at 08:04 PM | Permalink | Comments (17) | TrackBack (0)

08/11/2011

How you get fired on yo day off?

10,9,8,7,6,5,4,3,2,1 Hang Clean (135/95)
1,2,3,4,5,6,7,8,9,10 HSPU

compare here

and this may come in handy this weekend (just a hunch)

  


 

Posted on 08/11/2011 at 07:09 PM | Permalink | Comments (5) | TrackBack (0)

08/10/2011

Puke Rinse Repeat

CFS WOD Thursday August 11,2011

15-12-9

Clean & Jerk (135/95)

Burpee-Pullups

*Alpha Option*

185/135

Burpee-Chest-to-Bar Pullups

 


 

Posted on 08/10/2011 at 05:56 PM | Permalink | Comments (15) | TrackBack (0)

08/09/2011

Badger Breath

CFS WOD Wednesday August 10, 2011

500 meter row

21 wall balls (20/14)

21 burpees

500 meter row

15 wall balls

15 burpees

500 meter row

9 wall balls

9 burpees

     
if a board pic was made, i can't find it
 

Posted on 08/09/2011 at 09:14 PM | Permalink | Comments (4) | TrackBack (0)

08/08/2011

Sugar Tit, South Carolina

 

 

CFS WOD Tuesday August 9, 2011

"Nancy"

Five rounds for time of:
400 meter run
95/75 pound Overhead squat, 15 reps

 

08/08/2011

BUH BYE

 

The 9 am class is gone for the summer.

The 5 am class will start running Mon. thru Fri. beginning Monday August 15th.

Posted on 08/08/2011 at 05:23 PM | Permalink | Comments (0) | TrackBack (0)

08/07/2011

Aint gonna go round here

 

Johnny's Salon - Huntington Beach, CA

CFS WOD Monday August 8, 2011

50 Box Jumps (24/20)

40 Thrusters (95/75)

30 Kettlebells Swings (70/55)

20 Squat Snatch (95/75)

10 Handstand Push Ups

Posted on 08/07/2011 at 04:38 PM | Permalink | Comments (4) | TrackBack (0)

08/06/2011

SotF

 
The price of Survival of the Fittest goes from $25 to $45 after today. 

Follow this link to see the WODs at the event.

 

Posted on 08/06/2011 at 06:02 AM | Permalink | Comments (4) | TrackBack (0)

08/04/2011

Roaring Lion

CFS WOD Friday August 5,2011

  5-5-5

Clusters (squat clean thrusters)

then...

  5 rounds:
        5 over the bar deadlifts (275/185)  
        20 double unders

 

   


 

Posted on 08/04/2011 at 06:19 PM | Permalink | Comments (22) | TrackBack (0)

08/03/2011

Live Hermit Crabs for Sale

CFS WOD Thursday August 4, 2011

2 rounds for time:

800 meter run

30 toes to bar

30 push press (95/75)

 

   


 

Posted on 08/03/2011 at 07:30 PM | Permalink | Comments (3) | TrackBack (0)

08/02/2011

High Tide

CFS WOD Wednesday August 3, 2011

AMRAP 20 minutes
10 supine ring rows
8 power cleans (155/95)
6 wall balls (20/14)

Alpha Option
weighted rows (25/15)
power cleans (185/115)
wall balls (30/20)

 
 

   


 
 

Posted on 08/02/2011 at 08:58 PM | Permalink | Comments (12) | TrackBack (0)

08/01/2011

THANKS

to the K-9s, the handlers, and all that were involved in this. 

 

 

 

Posted on 08/01/2011 at 11:12 PM | Permalink | Comments (9) | TrackBack (0)

He's Ready

  

CFS WOD Tuesday August 2, 2011

Turkish Get UP

1-1-1-1-1

Work up to one 1 RM

then...

30 KBS (70/55)

One minute on, One minute off for 12 minutes

*penalty assessed at end of 12 minutes

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