MAY 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.