© 2019 CrossFit Spartanburg

JANUARY 2012

January 1, 2012

01/31/2012

OLYMPIC LIFTING MEET

Cayce, Hayden, Joel and Nicole headed up to NC this weekend for a USAW Olympic Lifting Meet.  This is comprised of a 1RM (3 attempts) Snatch and Clean & Jerk.  All 4 athletes placed in the Top 3 within their respective weightclass.  Doin' work...

CAYCE - 123# SNATCH / 154# CLEAN & JERK
***1ST PLACE IN WEIGHTCLASS***

  

HAYDEN - 22# SNATCH / 33# CLEAN & JERK
***1ST PLACE IN WEIGHTCLASS***


   
   

JOEL - 198# SNATCH / 275# CLEAN & JERK
***1ST PLACE IN WEIGHTCLASS***

 

NICOLE - 99# SNATCH / 121# CLEAN & JERK
***3RD PLACE IN WEIGHTCLASS***


  

Posted on 01/31/2012 at 08:16 PM | Permalink | Comments (4) | TrackBack (0)

GONE SQUATCHIN'

CFS WOD - Wednesday 1FEB2012

STRENGTH:
3 Deadlifts EMOM x 10
@ 80%-85%

METCON:
10 Minute AMRAP:
20 Double Unders
15 Sledgehammer Strikes
10 Toes-2-Bar 


   
   
   
   

Posted on 01/31/2012 at 07:22 PM | Permalink | Comments (4) | TrackBack (0)

01/30/2012

HIT 'EM UP

CFS WOD - Tuesday 31JAN2012

METCON:
"Cindy"
20 Minute AMRAP:
5 Pull Ups
10 Push Ups
15 Squats

STRENGTH/SKILL:
Core Cooldown (Trainer's Choice) 


   
   
 

Posted on 01/30/2012 at 10:37 PM | Permalink | Comments (0) | TrackBack (0)

PINTEREST

CFS WOD - Monday 30JAN2012

STRENGTH:
1RM "Bear Complex"
Power Clean
Front Squat
Push Press
Back Squat
Rack Press
x7
*Bar must not touch the ground for more than a touch and go on the Rack Press to Power Clean transition.

METCON:
6 x 40 Yard Sprints
2 @ 75%
2 @ 90%
2 @ MAX


 

Posted on 01/30/2012 at 10:35 PM | Permalink | Comments (0) | TrackBack (0)

01/26/2012

CHESNEE WAFFLE HOUSE

CFS WOD - Friday 27JAN2012

METCON:
"Fight Gone Bad"
Wall Ball (M-20#/F-14#)
Sumo Deadlift High-Pull (M-75#/F-55#)
Box Jump (M-20"/F-20")
Push Press (M-75#/F-55#)
Row (Calories)
x3
*Complete as many reps as possible in one minute at each station.
**One minute rest after all five stations have been completed.
***The clock does not reset or stop between stations.
****Score total reps completed.

SKILL:
L-Sit for a total of 140 seconds. 

 

Posted on 01/26/2012 at 07:38 PM | Permalink | Comments (1) | TrackBack (0)

01/25/2012

UNION PACIFIC

CFS WOD - Thursday 26JAN2012

STRENGTH:
1RM Cluster
*5 Attempts

METCON:
20 Wall Balls
10 Burpees
x5 


   
 
 

Posted on 01/25/2012 at 09:52 PM | Permalink | Comments (1) | TrackBack (0)

01/24/2012

HAMSTER WHAT

CFS WOD - Wednesday 25JAN2012

METCON:
20 Minute AMRAP:
7 Muscle Ups
14 GHD Sit Ups

FUNCTIONAL SKILL/STRENGTH:
Grab something heavy and go for a 400m OVERHEAD walk. 

 

   
 

Posted on 01/24/2012 at 08:44 PM | Permalink | Comments (3) | TrackBack (0)

01/23/2012

THREE SIX MAFIA

CFS WOD - Tuesday 24JAN2012

STRENGTH:
2 Snatches EMOM x 10
@ 75%-80% of 1RM

METCON:
Kettlebell Sprint Ladder
10 Kettlebell Swings (M-70#/F-55#)
100m Sprint
9 KBS
100m Sprint
...
...
1 KBS
100m Sprint 


   
   
   
 
 

Posted on 01/23/2012 at 09:20 PM | Permalink | Comments (5) | TrackBack (0)

01/22/2012

WOULD YOU RATHER...

CFS WOD - Monday 23JAN2012

METCON:
"DT"
12 Deadlifts (M-155#/F-105#)
9 Hang Power Cleans
6 Push Jerks
x5

SKILL/STRENGTH:
10 Rope Climbs (for time) 


   
   
 

Posted on 01/22/2012 at 09:47 PM | Permalink | Comments (7) | TrackBack (0)

01/19/2012

FROG BALLS

CFS WOD - Friday 20JAN2012

METCON:
*Originally Programmed by CF Jax*
Complete 100 KBS (M-70#/F-55#)
*5 Thrusters (M-155#/F-115#) are completed every 2 minute, complete as many KBS as possible with the remaining time.
**WOD starts with Thrusters.
***WOD is finished with the completion of 100 KBS.

FUNCTIONAL SKILL/STRENGTH:
Pick up something heavy and go for a 400m walk. 

 

01/18/2012

WHITEY BULGER

CFS WOD - Thursday 19JAN2012

STRENGTH:
Deadhang Pull Ups EMOM x 10
*Athlete selects the number of reps they are going to perform for all 10 rounds, the number of reps should not vary from round to round.
**Scored as "PASS" or "FAIL", if "FAIL" note the round
***Advanced athletes can go weighted. 

METCON:
4 Box Jumps (High)
40 Yard Sprint (20 Yard Shuttle)
x8
*Every 90 Seconds
**Score height of Box Jump 


   
   
   
   
   
   
 

Posted on 01/18/2012 at 08:54 PM | Permalink | Comments (0) | TrackBack (0)

01/17/2012

JUSTIFIED IS BACK

CFS WOD - Wednesday 18JAN2012

STRENGTH:
MAX Reps Overhead Squat @ Bodyweight
*Score % of BW if scaled

METCON:
10-9-8-7-6-5-4-3-2-1
Ring Dips
1-2-3-4-5-6-7-8-9-10
GHD Sit Ups
*Alternate between movements working your way down the Ring Dip ladder and up the GHD ladder. 


   
   
 

Posted on 01/17/2012 at 08:54 PM | Permalink | Comments (2) | TrackBack (0)

01/16/2012

BOONE COUNTY MATING CALL

NEW Bourbon Banter post is up.  WARNING:  If you are offended easily, extremely politically sensitive, don't like "bad" words, and/or have a boss that can see your computer screen...yeah, might not want to click on this link.  Remember, its one person's opinion.  You have one too...that's what the comments section is for.  You have been warned.  Enjoy.

CFS WOD - Tuesday 16JAN2012

METCON:
"Tosh"
200m Run
400m Run
600m Run
x3
*Rest the exact amount of time used to complete the previous run.  EXAMPLE: 200m = 30 seconds, rest 30 seconds, 400m = 1 minute, rest 1 minute, etc.
**LINK to previous times from 15DEC2011.

SKILL:
L-Sit for a total of 130 seconds.

This video is a few years old and I think AJ was the first person to tell me about it, but everytime I watch it...amped.


 

Posted on 01/16/2012 at 08:57 PM | Permalink | Comments (13) | TrackBack (0)

01/15/2012

STINKFACE

CFS WOD - Monday 16JAN2012

STRENGTH:
Wendler Cycle - Clusters
75% x 5
85% x 3
95% x 1+
*Use 90% of your NEW 1RM for the percentages.
**Sets are performed every 3 minutes on the minute.
***The last set is a MAX REP effort.
****LINK to previous cycle loads. 

METCON:
2 Rope Climbs
21-15-9
Kettlebell Swings (M-70#/F-55#)
Burpees
2 Rope Climbs


   
   
   
 

Posted on 01/15/2012 at 07:34 PM | Permalink | Comments (1) | TrackBack (0)

01/12/2012

THREE JARS

CFS WOD - Friday 13JAN2012

STRENGTH:
3 Back Squats EMOM x 10
@ 70-75% of 1RM

METCON:
15 Minute AMRAP:
5 Deadhang Pull Ups
20 Double Unders
5 Burpees 

 

 

Posted on 01/12/2012 at 06:33 PM | Permalink | Comments (2) | TrackBack (0)

01/11/2012

NECK BEARD

CFS WOD - Thursday 12JAN2012

METCON:
1 Minute AMRAP:
Sledge Hammer Strikes
1 Minute AFAP (As Far As Possible):
Farmers Carry (M - 70# KB x 2, F - 55# KB x2)
x10
*Score Strike Reps and Distance 

STRENGTH/SKILL:
5 x 10
GHD Raises or Reverse Hypers 


   

Posted on 01/11/2012 at 08:53 PM | Permalink | Comments (0) | TrackBack (0)

INSIDE RELEASE

CFS WOD - Wednesday 11JAN2012

SKILL:
MAX Handstand Hold
x3

METCON:
21-15-9
Power Cleans (Athlete's Load Choice)
Handstand Push Ups 


   
   

 

Posted on 01/11/2012 at 08:27 AM | Permalink | Comments (7) | TrackBack (0)

01/09/2012

V-SPRAY

CFS WOD - Tuesday 10JAN2012

METCON:
"Hansen"
30 Kettlebell Swings (M-70#/F-55#)
30 Burpees
30 GHD Sit Ups
x5 


   
   
 
 

Posted on 01/09/2012 at 10:11 PM | Permalink | Comments (11) | TrackBack (0)

01/08/2012

DO THE RAJI

***The NEW FEED THE BEAST POST is up!***

CFS WOD - Monday 9JAN2012

STRENGTH:
Wendler Cycle - Clusters
70% x 3
80% x 3
90% x 3+
*Use 90% of your NEW 1RM for the percentages.
**Sets are performed every 3 minutes on the minute.
***The last set is a MAX REP effort. 

METCON:
40 Yard Sprints EMOM x 10 


   
   
 

Posted on 01/08/2012 at 08:10 PM | Permalink | Comments (0) | TrackBack (0)

01/07/2012

CROSSFIT TOTAL AT HIT CROSSFIT

CF TOTAL:
1RM Back Squat (3 attempts)
1RM Shoulder Press (3 attempts)
1RM Deadlift (3 attempts)
*Score total of highest successful attempt in all three lifts.

DAWN - 225# BS, 90# SP, 275# DL (590# Total)
***1st Place Women's 146lb+ Division*** 


 

AUSTIN - 485# BS, 190# SP, 560# DL (1235# Total)
***2nd Place Men's 156-205lb Division***

   

NICOLE - 185# BS, 75# SP, 235# DL (495# Total)
***2nd Place Women's 116-145lb Division***

 

CAYCE - 265# BS, 0# SP, 300# DL (565# Total)
***3rd Place Women's 146lb+ Division***

 

JENN - 115# BS, 70# SP, 205# DL (390# Total)

 

MANNY FRESH - 275# BS, 135# SP, 355# DL (765# Total)


  

ALLEN - 400# BS, 185# SP, 415# DL (1000# Total)

 

APRIL - 180# BS, 85# SP, 225# DL (490# Total)

 

ALEX - 195# BS, 75# SP, 265# DL (535# Total)

 

TAL - 440# BS, 205# SP, 505# DL (1150# Total)

 

01/06/2012

GREEN HORSE

CFS WOD - Friday 6JAN2012

STRENGTH:
1 Snatch EMOM x 10
@ 75-80% of 1RM

METCON:
20 Wall Balls
10 Burpees
x5 


   
  
 

Posted on 01/06/2012 at 01:47 PM | Permalink | Comments (0) | TrackBack (0)

01/05/2012

BE GONE

CFS WOD - Thursday 5JAN2012

METCON:
15 MIN AMRAP:
MAX Distance Broad Jumps (down and back on the mats, approx. 72ft total)
Complete Kettlebell Swings (M-70#/F-55#) = Number of Broad Jumps
*Score total rounds completed. 

STRENGTH/SKILL:
4 x 10
GHD Raises or Reverse Hypers 


   
   
   
   
   
 

Posted on 01/05/2012 at 10:43 AM | Permalink | Comments (1) | TrackBack (0)

01/03/2012

BEATDOWN GLOVES

CFS WOD - Wednesday 4JAN2012

STRENGTH:
2 Deadlifts EMOM x 10
@ 80-85% of 1RM

METCON:
"Nasty Girls"
50 Air Squats
7 Muscle Ups
10 Hang Power Cleans (M-135#/F-95#)
x3 


   
   
   
  
   

Posted on 01/03/2012 at 08:53 PM | Permalink | Comments (5) | TrackBack (0)

01/02/2012

FREAKONOMICS

CFS WOD - Tuesday 3JAN2012

METCON:
2 Box Jumps (As High As Possible)
8 Clapping Push Ups
40 Yard Sprint
x6
*Every 90 Seconds.
**Score total Box Jump height.

SKILL:
10 Rope Climbs (Not for time) 


   
   
   
 

Posted on 01/02/2012 at 08:57 PM | Permalink | Comments (2) | TrackBack (0)

SAM ADAMS

CFS WOD - Monday 2JAN2012

STRENGTH:
Wendler Cycle - Clusters
65% x 5
75% x 5
85% x 5+
*Add 5-10# to your 1RM.
**Use 90% of your NEW 1RM for the percentages.
***Sets are performed every 3 minutes on the minute.
****The last set is a MAX REP effort.

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


     
 

Posted on 01/02/2012 at 10:26 AM | Permalink | Comments (5) | TrackBack (0)

DOMESTIC DISPUTE

CFS WOD - Friday 30DEC2011

METCON:
2 Clean and Jerks (Athlete's Choice...as heavy as possible)
50 Double Unders
x5

SKILL:
Core Cooldown (Trainer's Choice)

 

Share on Facebook
Share on Twitter
Please reload

Archive
Please reload