© 2019 CrossFit Spartanburg

AUGUST 2013

August 1, 2013

08/29/2013

HOT SCREWBALL

***THERE WILL BE A NOONER TODAY (FRIDAY)***

CFS WOD - Friday 30AUG2013

OLY WORK:
1 Hang Snatch (Squat) @ 80% of 1RM
x5
*Every 1.5 minutes

10 minutes to find 1RM Hang Snatch (Olympic Standards)
*MAX increase of 10# per attempt

METCON:
12 minute AMRAP:
1 Deadlift (M-225#/F-155#) / 1 Handstand Push Up
2 DL / 2 HSPU
3 DL / 3 HSPU
4 DL / 4 HSPU
... / ...

REST 2 minutes

1 minute MAX EFFORT Toes-2-Bar
*Score = (last round completed) + T-2-B 


   
   
  

Posted on 08/29/2013 at 11:18 PM | Permalink | Comments (0)

08/28/2013

ROBIN THICKE

***THERE WILL BE A NOONER TODAY (THURSDAY)***

CFS WOD - Thursday 29AUG2013

STRENGTH:
1 Back Squat @ 85% of 1RM
x8
*EMOM

METCON:
1000m Row
25 Burpees
100 Double Unders 


   
 

Posted on 08/28/2013 at 07:52 PM in BACK SQUAT, BURPEES, DOUBLE UNDER, ROW | Permalink |Comments (0)

08/27/2013

PISTOL PETE

***THERE WILL BE A NOONER TODAY (WEDNESDAY)***

CFS WOD - Wednesday 28AUG2013

OLY WORK:
2 Cleans + 1 Jerk @ 85% of 1RM
x6
*Every 1.5 minutes

METCON:
8 minute AMRAP:
25 Thrusters (M-95#/F-65#)
15 Pull Ups
25 Overhead Squats (M-95#/F-65#)


 

Posted on 08/27/2013 at 10:07 PM | Permalink | Comments (1)

08/26/2013

LEFT BUTT CHECK

***THERE WILL BE A NOONER TODAY (TUESDAY)***

CFS WOD - Tuesday 27AUG2013

SKILL WORK:
15 minutes of Muscle Up or Pull Up Work

Option A:
2 Chest-2-Bar Pull Ups EMOM
x15

Option B:
2 Muscle Ups EMOM
x15

METCON:
25 Kettlebell Swings (M-55#/F-35#)
10 Box Jumps (M-24"/F-20")
100m Sprint
x4
*1 minute rest between rounds 


   
   
   
   
   

Posted on 08/26/2013 at 09:18 PM | Permalink | Comments (0)

08/25/2013

FORESHADOWING

CFS WOD - Monday 26AUG2013

OLY WORK:
Snatch (Squat)
3 x 1 @ 90% of 1RM
2 x 1 @ 95% of 1RM
*Every 1.5 minutes

METCON:
"DT"
(M-155#/F-105#)
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-2-Overhead
x5
*Compare to FACEBOOK OFFICIAL 


   
 

Posted on 08/25/2013 at 09:18 PM in "DT", OLY WORK | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS ON TUESDAY, WEDNESDAY, THURSDAY AND FRIDAY***

***ALL OTHER CLASSES WILL GO AS SCHEDULED***

 

Posted on 08/25/2013 at 09:09 PM | Permalink | Comments (0)

08/22/2013

CLEAN THE EYELET

***THERE WILL BE A NOONER TODAY (FRIDAY)***

CFS WOD - Friday 23AUG2013

OLY WORK:
2 Hang Squat Snatches @ 75% of 1RM
x4
*Every 2 minutes

10 minutes to establish 1RM Hang Squat Snatch (Olympic Standards)
*Athletes will select a starting load and can only increase by 10# on each attempt

METCON:
6 minute AMRAP #1:
10 Toes-2-Bar
5 Thrusters (M-95#/F-65#)

6 minute AMRAP #2:
400m Run
MAX Calorie Row
*No rest between AMRAPs, running clock
**Score rounds completed (#1) and Calories (#2)

Posted on 08/22/2013 at 06:41 PM in OLY WORK, ROW, RUN, THRUSTER, TOES-2-BAR | Permalink |Comments (0)

08/21/2013

RUGER .22

***THERE WILL BE A NOONER TODAY (THURSDAY)***

CFS WOD - Thursday 22AUG2013

STRENGTH:
2 Back Squats @ 80% of 1RM
x5
*Every 2 minutes
**Hold the bottom of the 1st rep for 3 seconds on each set
***Load should increase from last week

METCON:
30 DB Snatches (M-50#/F-30#)
75ft Bear Crawl (down and back on the mats)
x3
*Alternate arms each rep on the DB Snatch


   
   
 
    

Posted on 08/21/2013 at 10:39 PM in BACK SQUAT, BEAR CRAWL, DB SNATCH | Permalink |Comments (0)

08/20/2013

SKINNY CARAMEL MACCHIATO

***THERE WILL BE A NOONER TODAY (WEDNESDAY)***

CFS WOD - Wednesday 21AUG2013

OLY WORK:
2 Cleans (Squat) + 1 Jerk @ 80% of 1RM
x8

METCON:
5 Ground-2-Overhead (M-135#/F-95#)
35 Wall Balls (M-20#/F-14#)
5 Ground-2-Overhead
50 Double Unders
x2
*Recover/Rest for at least 10 minutes between the Oly Work and the METCON 


   
 
 

Posted on 08/20/2013 at 09:53 PM in DOUBLE UNDER, GROUND-2-OVERHEAD, OLY WORK, WALL BALL | Permalink | Comments (0)

08/19/2013

PAPA JOHN'S TIRES

***THERE WILL BE A NOONER TODAY (TUESDAY)***

CFS WOD - Tuesday 20AUG2013

SKILL:
Partner Banded Pistols
3 x 10 (Each Leg)
*Partners face one another holding the ends of the bands and then squat simultaneously in order to assist each other.

METCON:
30 Box Jumps (M-24"/F-20")
20 Pull Ups
10 Handstand Push Ups
x3
*2 minute rest between rounds

08/18/2013

COMANCHE

***THERE WILL BE A NOONER TODAY (MONDAY)***

CFS WOD - Monday 19AUG2013

OLY WORK:
Snatches (Squat)
2 x 3 @ 65% of 1RM
2 x 2 @ 75% of 1RM
3 x 1 @ 85% of 1RM
*Every 2 minutes on the minute

METCON:
75 Power Snatches (M-95#/F-65#)
*3 Toes-2-Bar and 3 Pull Ups every 2 minutes 


  
 

Posted on 08/18/2013 at 08:18 PM in OLY WORK, POWER SNATCH, PULL UPS, TOES-2-BAR |Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL NOT BE A 7AM OR 8AM CLASS ON MONDAY MORNING***
***THERE WILL NOT BE A 7AM CLASS ON FRIDAY MORNING***

***THERE WILL BE NOONERS ON TUESDAY, WEDNESDAY, THURSDAY AND FRIDAY***

 

Posted on 08/18/2013 at 08:12 PM | Permalink | Comments (0)

08/15/2013

PRESEASON

***THERE WILL BE A NOONER TODAY (FRIDAY)***

CFS WOD - Friday 16AUG2013

OLY WORK:
3 Hang Squat Snatches @ 65% of 1RM
x3
*Every 2.5 minutes

10 minutes to establish 1RM Hang Squat Snatch (Olympic Standards)

METCON:
10-9-8-7-6-5-4-3-2-1
Deadlifts (M-275#/F-185#)
1-2-3-4-5-6-7-8-9-10
Burpee Box Jumps (M-24"/F-20") 


   
  
 

Posted on 08/15/2013 at 10:20 PM in BOX JUMP BURPEE, DEADLIFT, OLY WORK | Permalink |Comments (0)

08/14/2013

NAKED AND AFRAID

***THERE WILL BE A NOONER TODAY (THURSDAY)***

CFS WOD - Thursday 15AUG2013

STRENGTH:
3 Back Squats @ 75% of 1RM
x5
*Every 2 minutes
**Hold the bottom of the 2nd rep for 3 seconds on each set
***Load should increase from last week

METCON:
10 Chest-2-Bar Pull Ups
50 Air Squats
x3 


   
   
  
   

Posted on 08/14/2013 at 10:56 PM in AIR SQUAT, BACK SQUAT, C-2-B PULL UPS | Permalink |Comments (0)

08/13/2013

WOBBLE INSTRUCTIONAL VIDEO

***THERE WILL BE A NOONER TODAY (WEDNESDAY)***

CFS WOD - Wednesday 14AUG2013

OLY WORK:
2 Clean (Squat) + 1 Jerk @ 75% of 1RM
x8
*EMOM
**Load should increase from last week (Wednesday)

METCON:
15 Hang Squat Cleans (M-135#/F-95#)
7 Thrusters (M-135#/F-95#)
75 Double Unders
10 Clusters (M-135#/F-95#)
20 Burpees


 

Posted on 08/13/2013 at 06:27 PM in BURPEES, CLUSTER, DOUBLE UNDER, HANG SQUAT CLEAN, OLY WORK, THRUSTER | Permalink | Comments (0)

08/12/2013

WOBBLE RADIO

***THERE WILL BE A NOONER TODAY (TUESDAY)***

CFS WOD - Tuesday 13AUG2013

SKILL:
Partner Double Unders
200 Double Unders
*Teams of 2 with 1 athlete working at a time
**Each athlete must complete at lease 50 Double Unders

METCON:
1 minute MAX EFFORT Push Ups (HR)
1 minute MAX EFFORT Wall Balls (M-20#/F-14#) 
1 minute MAX EFFORT Pull Ups
1 minute REST
x3
*Score total reps complete


 

Posted on 08/12/2013 at 09:21 PM | Permalink | Comments (0)

08/11/2013

MEGALODON

***THERE WILL BE A NOONER TODAY (MONDAY)***

CFS WOD - Monday 12AUG2013

OLY WORK:
2 Snatches (Squat) @ 75% of 1RM
x5
*Hold the bottom of the 1st rep for 3 seconds on each set
**Every 2 minutes
***Load should increase from last Monday

METCON:
15 Overhead Squats (M-95#/F-65#)
20 Toes-2-Bar
25 Box Jumps (M-24"/F-20")
x3


   
   
   
   
 

Posted on 08/11/2013 at 10:37 PM in BOX JUMPS, OLY WORK, OVERHEAD SQUAT, TOES-2-BAR |Permalink | Comments (0)

SCHEDULE AND NOONER FOR THE WEEK

***ALL CLASSES WILL GO AS SCHEDULED AND THERE WILL BE A NOONER EVERY DAY.***

 

Posted on 08/11/2013 at 08:20 PM | Permalink | Comments (1)

08/08/2013

VETO TEAM NAMES

***THERE WILL BE A NOONER TODAY (FRIDAY)***

CFS WOD - Friday 9AUG2013

OLY WORK:
5 Hang Squat Snatches @ 50% of 1RM
x3
*Every 3 minutes

10 minutes to establish 1RM Hang Squat Snatch (Olympic Standards)

METCON:
4 minute AMRAP:
Burpee Pull Ups

REST 2 minutes

MAX EFFORT 400m Sprint 

 

Posted on 08/08/2013 at 10:35 PM in BURPEE PULL UPS, OLY WORK, RUN | Permalink | Comments (0)

08/07/2013

JIMMY JAM

***THERE WILL BE A NOONER TODAY (THURSDAY)***

***REMINDER:  AUGUST MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (THURSDAY).  THANKS!***

CFS WOD - Thursday 8AUG2013

STRENGTH:
3 Back Squats @ 70% of 1RM
x5
*Every 2 minutes
**Hold the bottom of the 2nd rep for 3 seconds on each set

METCON:
On a 10 minute clock:
21-14-7
Front Squat (M-135#/F-95#)
Kettlebell Swings (M-70#/F-55#)
*MAX Rep Shoulder-2-Overhead (M-135#/F-95#) with remaining time
**Score total S-2-O reps completed

 

08/07/2013

NATE AND NICKI AT JEFFERSON CITY CROSSFIT

The Cantrell's are off in the distant land of Missouri and, as we all tend to do, they hit up the local CrossFit gymnasium.  Jefferson City CrossFit...check 'em out.

 

Posted on 08/07/2013 at 06:55 PM | Permalink | Comments (0)

08/06/2013

CUZINA

***THERE WILL BE A NOONER TODAY (WEDNESDAY)***

***REMINDER:  AUGUST MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (THURSDAY).  THANKS!***

CFS WOD - Wednesday 7AUG2013

OLY WORK:
2 Clean (Squat) + 1 Jerk @ 70% of 1RM
x7
*EMOM

METCON:
5 Deadlifts (M-275#/F-185#)
35 Double Unders
x5


   
 

Posted on 08/06/2013 at 09:15 PM in DEADLIFT, DOUBLE UNDER, OLY WORK | Permalink |Comments (0)

08/05/2013

CONTROL+ALT+DELETE

***THERE WILL BE A NOONER TODAY (TUESDAY)***

***REMINDER:  AUGUST MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (THURSDAY).  THANKS!***

CFS WOD - Tuesday 6AUG2013

SKILL:
Partner Handstand Push Ups 
40 Handstand Push Ups
x2
*Rest 2 minutes between each set
**Teams of 2 with one athlete working at a time
***Each athlete must complete at least 15 HSPUs

METCON:
30 Pull Ups
Butcher Push (M-185#/F-125#)
15 Burpees
x2
*Rest 2 minutes between rounds
**Butcher Push = from the edge of the asphalt under the big bay door to the edge of the grass AND back


   
   
  
 

Posted on 08/05/2013 at 09:44 PM in BURPEES, BUTCHER, HANDSTAND PUSH UP, PULL UPS |Permalink | Comments (0)

08/04/2013

BLURRED LINES

***THERE WILL BE A NOONER TODAY (MONDAY)***

***REMINDER:  AUGUST MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (THURSDAY).  THANKS!***

CFS WOD - Monday 5AUG2013

OLY WORK:
3 Snatches (Squat) @ 65% of 1RM
x5
*Hold the bottom of the 2nd rep for 3 seconds on each set
**Every 2 minutes

METCON:
12 minute AMRAP:
6 Power Cleans (M-135#/F-95#)
12 Wall Balls (M-20#/F-14#)


   

Posted on 08/04/2013 at 08:20 PM in OLY WORK, POWER CLEAN, WALL BALL | Permalink |Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS ON MONDAY, TUESDAY, WEDNESDAY AND FRIDAY THIS WEEK***

 

Posted on 08/04/2013 at 08:14 PM | Permalink | Comments (0)

08/01/2013

INTRODUCTION OF THE BUTCHER

***THERE WILL BE A NOONER TOMORROW (FRIDAY)***

***REMINDER:  AUGUST MEMBERSHIP DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (THURSDAY).  THANKS!***

CFS WOD - Friday 2AUG2013

STRENGTH:
Butcher Pushes
x10
*EMOM

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT INTEGRITY***
PARTNER WOD
80 Power Snatches (M-95#/F-65#)
80 Overhead Squats (M-95#/F-65#)
800m Run
*Teams of 2
**8 Burpees performed by each athlete every 2 minutes AND at the halfway point (400m) of the run
***1 athlete working at a time and the Snatches must be completed prior to starting the OHS
****800m Run is performed together.  Athletes will run to the 400m turnaround point and back into the gym, perform 8 Burpees, finish the 2nd half of the run, and then perform 8 Burpees each to finish the WOD.

 

 

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