© 2019 CrossFit Spartanburg

MAY 2012

May 1, 2012

05/30/2012

RULES AND REGS

CFS WOD - Thursday 31MAY2012

SKILL:
15 minutes of Rope Climb work
OPTION A - 1 Rope Climb (weighted) EMOM
OPTION B - 1 Rope Climb (normal) EMOM
OPTION C - Rope Climb footwork 

METCON:
21-15-9
Deadlifts (M-225#/F-155#)
Overhead Squats (M-135#/F-95#)
*Athlete must use the same bar for both movements. 


   

 

Posted on 05/30/2012 at 10:59 PM | Permalink | Comments (2) | TrackBack (0)

SURPRISINGLY HUMAN

CFS WOD - Wednesday 30MAY2012

STRENGTH:
3 Snatch Balances (Full Squat) every 90 seconds x5
@ 70-80% of Snatch 1RM 

METCON:
15 minutes AMRAP:
10 Thrusters (M-95#/F-65#)
10 Kettlebell Swings (M-70#/F-55#) 


   
 

Posted on 05/30/2012 at 07:54 AM | Permalink | Comments (0) | TrackBack (0)

VIRTUAL CHOCOLATE

CFS WOD - Tuesday 29MAY2012

METCON:
***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT***
25 Burpees
-----
15 Ring Dips
50 Double Unders
x3
-----
25 Burpees 

Posted on 05/30/2012 at 07:51 AM | Permalink | Comments (2) | TrackBack (0)

05/25/2012

HATFIELD AND MCCOY

CFS WOD - Friday 25MAY2012

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT GREER***
"MIN-REGIONAL WOD 4"
30 Back Squats (M-135#/F-95#)
20 Pull Ups
30 Shoulder-2-Overhead (M-135#/F-95#)
30 Front Squats (M-85#/F-65#)
20 Pull Ups
30 Shoulder-2-Overhead (M-85#/F-65#)
30 Overhead Squats (M-65#/F-45#)
20 Pull Ups
30 Shoulder-2-Overhead (M-65#/F-45#) 


   

 

Posted on 05/25/2012 at 04:38 AM | Permalink | Comments (0) | TrackBack (0)

05/23/2012

STELLA

CFS WOD - Thursday 24MAY2012

STRENGTH:
20 minutes to establish 1RM Power Clean

METCON:
18 minute AMRAP:
5 Muscle Ups
10 Deadlifts (M-225#/F-155#)
15 Wall Balls (M-20#/F-14#)
20 Double Unders 

Posted on 05/23/2012 at 09:34 PM | Permalink | Comments (0) | TrackBack (0)

05/22/2012

STANKY

CFS WOD - Wednesday 23MAY2012

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

CORE COOLDOWN:
50ft Seated Sandbag Pull
15 Toes-2-Bar
x5
*NOT FOR TIME 


   
   
  
 

Posted on 05/22/2012 at 08:44 PM | Permalink | Comments (11) | TrackBack (0)

05/21/2012

QUICK AND DIRTY

CFS WOD - Tuesday 22MAY2012

STRENGTH:
5 Weighted Pull Ups every 90 seconds
x10

METCON:
21-15-9
Calorie Row
Dumbell Thrusters (M-50#/F-40#) 


  
 

Posted on 05/21/2012 at 08:06 PM | Permalink | Comments (1) | TrackBack (0)

CHIVE ON

CFS WOD - Monday 21MAY2012

SKILL:
15 mintues of Hang Power Clean work

METCON:
15 minute AMRAP:
(M-135#/F-95#)
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Jerk
1 Back Squat
1 Rack Jerk
1 Overhead Squat 
*Movements must be completed separate (IE: NO Hang Squat Cleans, Thrusters, Snatch Balances, etc.)

 

Posted on 05/21/2012 at 07:56 PM | Permalink | Comments (2) | TrackBack (0)

05/18/2012

CFS ATHLETES COMPETING IN OLY MEET THIS WEEKEND

Joel, Nicole, Cayce and Hayden will be competing in the 2012 Raleigh Open Weightlifting Championships on Saturday.  We should see some PRs fall...you can follow your CFS athletes on Twitter (CrossFit Spartanburg).  Off to watch some platform domination, see ya'll Monday!

 

Posted on 05/18/2012 at 12:53 PM | Permalink | Comments (5) | TrackBack (0)

05/17/2012

BITE CLUB

CFS WOD - Friday 18MAY2012

STRENGTH/SKILL:
1 Weighted Rope Climb EMOM x10

METCON:
13 minute AMRAP:
10 Toes-2-Bar
10 Pistols (Alternating)

CrossFit Regionals NorCal...dude (Danny Nichols) finishes the Snatch Ladder.  Last bar is 295#.  Does it.  Throws up the "one mo for dat ass" finger...and proceeds to Snatch 295# just for SAG.

 

05/17/2012

GOOCHFACE

CFS WOD - Thursday 17MAY2012

SKILL:
15 minutes of Muscle Up work

METCON:
***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT***
400m Run
20 Burpees
20 Kettlebell Swings (M-55#/F-35#)
x3 


   
   
 
 

Posted on 05/17/2012 at 07:41 AM | Permalink | Comments (3) | TrackBack (0)

05/15/2012

ROWDY RODDY PIPER

CFS WOD - Wednesday 16MAY2012

STRENGTH:
2 Tire Flips (Heavy)
2 Box Jumps (High)
EMOM x10

METCON:
"Jackie"
1000m Row
50 Thrusters (M-45#/F-35#)
30 Pull Ups 


   
   
   
 

 

Posted on 05/15/2012 at 08:21 PM | Permalink | Comments (6) | TrackBack (0)

05/14/2012

DELICIOUS

***THERE WILL BE NO 8AM CLASSES TODAY (TUESDAY)...SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***

CFS WOD - Tuesday 15MAY2012

SKILL:
15 minutes of Jerk (Split or Push) work

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT JAX***
20 Shoulder-2-Overhead (M-135#/F-95#)
100m Zercher Carry (see video below)
x2
*5 Bar-Facing Burpees every time bar touches ground during Zercher Carry 

POST-CHAIN COOLDOWN:
2 x 10 GHD Raises
2 x 10 Reverse Hypers 


   
   
   
 

Posted on 05/14/2012 at 08:57 PM | Permalink | Comments (0) | TrackBack (0)

05/13/2012

GARAGE SALE

CFS WOD - Monday 14MAY2012

STRENGTH:
2 Snatches EMOM x10
@ 80% of 1RM

METCON:
Alternating Tabata (20:10) of:
Air Squats
Handstand Push Ups
x8
*Alternate between Air Squats (20 seconds ON:10 seconds OFF) and Handstand Push Ups (20:10)
**Should be a total of 16 rounds and/or 8 minutes
***Score total reps completed 


 

Posted on 05/13/2012 at 05:07 PM | Permalink | Comments (1) | TrackBack (0)

05/10/2012

NEKID

CFS WOD - Friday 11MAY2012

SKILL:
20 minutes of Snatch work

METCON:
"AMANDA"
9-7-5
Muscle Ups
Squat Snatch (M-135#/F-95) 

***CFS Indoc Class 12-05 finished up this morning.  Please join me in welcoming our 7 new CFS athletes:
Tim, Jamie, Robbie, Aaron, Erica P, Richa and Lauren H.***


   
   
     
 

Posted on 05/10/2012 at 07:18 PM | Permalink | Comments (6) | TrackBack (0)

05/09/2012

COCKY LITTLE RABBITS

***REMINDER:  MAY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN TODAY (THURSDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - Thursday 10MAY2012

STRENGTH:
3 Weighted Pull Ups every 90 seconds x 10
*Athletes without Pull Ups will decrease band size or and/or deadhang
**Those athletes with Pull Ups will attempt deadhang with or without a small band
***Those athletes proficient at Pull Ups will go as heavy as possible

METCON:
50 Kettlebell Swings
40 Goblet Squats
30 Dynamic Push Ups
20 Kettlebell Snatches
10 Wall Walkers


   
 
 

Posted on 05/09/2012 at 06:56 PM | Permalink | Comments (0) | TrackBack (0)

05/08/2012

MEMORIAL DAY "MURPH" ✯UPDATED✯

 

  

  

It does not matter if you are stonger or faster, for herein lies true strength and courage:  

"ABOVE SELF FOR OTHERS"

 

Beginning Monday with Murph, we will be selling raffle tickets for these two prize packages.  The money will be for Baby Kirby.  Tickets are $1 each or 6 for $5.  Also, all atheltes that do Murph will get two for one on the tickets.  The tickets will continue to be on sale all next week.  The packages include an UnderArmour gym bag, Progenex Recovery (belgium chocolate), two Progenex t-shirts, shaker bottles, Southern Spreads Gourmet Peanut Butter, and Lara Bars.  Each package retails for over $150. Don't forget for a small donation we will have Progenex Moco Loco Recovery availalable after Murph.

"Murph" will be going down at CFS on Memorial Day 2012 (28MAY2012). We will have an open gym from 8am - 11am.  "Murph" will kick off at 9am.  You can support the official Memorial Day Murph Foundation by going HERE.  With a $35 donation you can officially participate in the Memorial Day Murph WOD, support some badass organizations, and get a pretty sweet t-shirt (Chris W likes 'em and he's a t-shirt expert).

 

Recovery, especially after Murph, is crucial.  Helping Josh, Ashley, and Baby Kirby is crucial too.  So we will combine them.  CFS will offer Progenex Recovery drinks after the WOD.  ($3 minimum donation, but there is NO maximum donation limit).  So many have given so much, we wanted to give a little something back this time when you help out the Bradley family. 

 

Posted on 05/08/2012 at 08:06 PM | Permalink | Comments (7) | TrackBack (0)

SANDBAR BUST

***REMINDER:  MAY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (THURSDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - Wednesday 9MAY2012

SKILL:
GHD Sit Ups
GHD Hip Ext

METCON:
"Michael"
800m Run
50 Hip Ext
50 Sit Ups (NOT GHD)
x3 


 

Posted on 05/08/2012 at 07:49 PM | Permalink | Comments (0) | TrackBack (0)

05/07/2012

WIPE MY BISHOP

***REMINDER:  MAY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (THURSDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - Tuesday 8MAY2012

SKILL/STRENGTH/METCON COMBO:
BUY IN: 10 Muscle Ups
----------
2 Clean and Jerks (as heavy as possible)
50 Double Unders
x5
----------
CASH OUT: 1000m Row
*Multiply Clean and Jerk load x2 and subtract that from the Row distance. EXAMPLE:  Clean and Jerk load = 225#.  x2 = 450.  Row = 550m.
**All Clean and Jerks must be completed at the original load in order to subtract from the Row.  If weight is stripped mid-WOD...Row 1000m. 


 
   

Posted on 05/07/2012 at 08:39 PM | Permalink | Comments (2) | TrackBack (0)

05/06/2012

SILLY DRAWING GAME

***REMINDER:  MAY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (THURSDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - Monday 7MAY2012

SKILL:
20 minutes of Muscle Up work.
Use the following guidelines:
*Gymnastic Pull Strength work for athletes still working on Pull Ups/Strict Pull Ups/Muscle Ups = 5x5 Strict Pull Ups, 5x5 Ring Dips.
**Muscle Up Transition work for athletes with a weak Muscle Up = 5x5 Strict Pull Ups, 5x5 Banded Squat Rack Transitions.
***Weighted Muscle Up work for athletes with decent/strong Muscle Up = 5x5 Muscle Ups w/ weight vest. 

METCON:
***Originally programmed by Outlaw CrossFit.***
8-12-16
Pistols (Alternating)
Handstand Push Ups
Over-the-Box Burpees (Regional Standards) 

 

 

05/03/2012

NERF COMPOUND BOW

***THERE WILL BE NO 7AM OR 8AM CLASSES TODAY (FRIDAY)...SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***

***REMINDER:  MAY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT THURSDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - Friday 4MAY2012

STRENGTH:
Front Squat a total of M-5000#/F-3000# as fast as possible.
*Athlete chooses weight
**Go as heavy as possible, as fast as possible

METCON:
15 minute AMRAP:
3 Tire Flips
6 Handstand Push Ups
9 Pull Ups


   
   
   
   
   
 

Posted on 05/03/2012 at 08:52 PM | Permalink | Comments (3) | TrackBack (0)

05/02/2012

BEST JOB ON THE BOAT

***REMINDER:  MAY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT THURSDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - Thursday 3MAY2012

SKILL:
20 minutes of Snatch work.

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... 

THE CROSSFIT GREER WOD FOR A CURE CFS CREW


 

Posted on 05/02/2012 at 09:50 PM | Permalink | Comments (7) | TrackBack (0)

05/01/2012

EASY DOES IT, TURBO

SORRY ABOUT THE LACK OF PICS...I'LL GET CAUGHT UP TOMORROW.  DON'T WORRY, YOU DON'T NEED PICTURES TO PROVE THAT YA'LL ARE STILL INCREDIBLY UGLY WHEN YOU WORKOUT.

***REMINDER:  MAY MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT THURSDAY).  MAKE SURE YOU START A NEW CARD.  THANKS!***

CFS WOD - Wednesday 2MAY2012

STRENGTH:
2 Shoulder Presses EMOM
x7 @ 75-80% of 1RM

METCON:
"GHD ANNIE"
50-40-30-20-10
Double Unders
GHD Sit Ups
***WARNING: HIGH RISK WOD. ATHLETE WILL NOT PERFORM HIGH REP GHD SIT UPS UNLESS THEY ARE EXTREMELY PROFICIENT AT GHD SIT UPS AND HAVE PREVIOUSLY COMPLETED WORKOUTS WITH HIGH VOLUME GHD SIT UPS INVOLVED. THIS IS NOT THE TIME FOR YOUR EGO TO SEND YOUR DUMBASS TO THE HOSPITAL...IF IN DOUBT, GET AN ABMAT. 

 

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