© 2019 CrossFit Spartanburg

SEPTEMBER 2013

September 1, 2013

09/30/2013

KLOKOV DELICIOUSNESS

***REMINDER:  OCTOBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 9TH (NEXT WEDNESDAY).  THANKS!***

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

CFS WOD - Tuesday 1OCT2013

SKILL:
With a 16:00 running clock:
EVEN minutes:  3 Handstand Push Ups (DIFFICULT)
ODD minutes:  5 Pull Ups (DIFFICULT) 
*Athletes should attempt to work 1 progression above their current skill level on both movements, but all reps should still be able to be completed in the minute provided.  Use smaller bands on the HSPU, move to the wall, no mat, no wall, etc.  Use small bands on the Pull Ups, no bands, strict, strict C-2-B, etc.

METCON:
10 Pull Ups
15 Kettlebell Swings (M-55#/F-35#)
x9
*Rest 90 seconds after every 3rd round


 

Posted on 09/30/2013 at 07:32 PM in HANDSTAND PUSH UP, KETTLEBELL SWINGS, PULL UPS |Permalink | Comments (0)

09/29/2013

SPECIAL WORK SOCKS

***THERE WILL NOT BE A 7AM OR 8AM CLASS THIS MORNING (MONDAY)***

CFS WOD - Monday 30SEP2013

STRENGTH:
Back Squats
5 Reps @ 60%
4 Reps @ 75%
2 Reps @ 90%
x3
*Every 2 minutes on the minute

METCON:
21-15-9
Power Cleans (M-115#/F-85#)
Box Jumps (M-24"/F-20")
Toes-2-Bar 

I'm all about some CrossFit, but dammit...ya'll are making it waaaaaay too easy for Drywall and Epic.

 

Posted on 09/29/2013 at 09:26 PM | Permalink | Comments (1)

SCHEDULE AND NOONERS FOR THE WEEK

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

***SCHEDULE CHANGES...UPDATE 2.0***

MONDAY:  NO 7AM OR 8AM
TUESDAY :   FULL SCHEDULE
WEDNESDAY:  FULL SCHEDULE
THURSDAY:  FULL SCHEDULE
FRIDAY:  FULL SCHEDULE

Posted on 09/29/2013 at 09:00 PM | Permalink | Comments (0)

09/26/2013

PIZZA IS OUT...BACK TO MEX

***THERE WILL NOT BE A NOONER TODAY (FRIDAY)***

CFS WOD - Friday 27SEP3023

ROWING:
MAX EFFORT 350m Row
x3
*90 seconds rest between rounds
**1 Burpee penalty for every second slower than 1st row
***Perform Burpees during rest
****Score 1st row time and total Burpees 

METCON:
"AMANDA"
9-7-5
Muscle Ups
Squat Snatch (M-135#/F-95#)
*1 MU = 1 Chest-2-Bar Pull Up + 1 Ring Dip 


 

Posted on 09/26/2013 at 10:17 PM | Permalink | Comments (0)

09/25/2013

SPEECH IMPEDIMENT

***THERE WILL NOT BE A NOONER TODAY (THURSDAY)***

CFS WOD - Thursday 26SEP2013

STRENGTH:
1 Butcher Push
x5
*Every 3 minutes on the minute
**Athletes should select a load that allows them to finish all 5 rounds
***If all 5 rounds were completed last week, load should be increased

METCON:
400m Slam Ball (M-15#/F-12#) Toss-N-Chase
*Pick up the Slam Ball and throw it using any method for 400m 


 

Posted on 09/25/2013 at 10:18 PM | Permalink | Comments (0)

09/24/2013

COLD SPAGHETTI

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

CFS WOD - Wednesday 25SEP2013

OLY WORK:
1 Clean & Jerk
*EMOM
**Start with 65% of 1RM and add 10% each minute
***Once failure is reached, complete 3 additional rounds with the last successful load

METCON:
8 Back Squats (M-185#/F-135#)
20 Unbroken Kettlebell Swings (M-55#/F-35#)
400m Run
x4
*If KBS break, athlete starts back at zero 


 

Posted on 09/24/2013 at 06:49 PM in BACK SQUAT, CLEAN AND JERK, KETTLEBELL SWINGS, RUN |Permalink | Comments (0)

09/23/2013

AWESOME POP

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

CFS WOD - Tuesday 24SEP2013

SKILL:
300 Double Unders
*30 seconds ON / 30 seconds OFF until the athlete reaches 300 reps
**15 minute time cap
***If 300 reps are not completed, score reps

METCON:
"CINDY"
20 minute AMRAP:
5 Pull Ups
10 Push Ups
15 Air Squats 

 

Posted on 09/23/2013 at 10:09 PM in "CINDY", DOUBLE UNDER | Permalink | Comments (0)

09/22/2013

GIVE IT 2 U

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

CFS WOD - Monday 23SEP2013

STRENGTH:
Back Squats
5 Reps @ 60%
4 Reps @ 85%
2 Reps @ 90%
x2
*Every 2 minutes on the minute

METCON:
3 minute AMRAP:
3 Deadlifts (M-295#/F-205#)
6 Handstand Push Ups
9 Box Jumps (M-24"/F-20")
*1 minute rest
x3
**Rolling rounds


 

Posted on 09/22/2013 at 09:08 PM in BACK SQUAT, BOX JUMPS, DEADLIFT, HANDSTAND PUSH UP| Permalink | Comments (1)

SCHEDULE AND NOONERS FOR THE WEEK

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

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

 

Posted on 09/22/2013 at 09:00 PM | Permalink | Comments (0)

09/19/2013

MIDGET FILMS

***THERE WILL NOT BE A 7AM CLASS TODAY (FRIDAY)***
***THERE WILL NOT BE A NOONER TODAY*** 

CFS WOD - Friday 20SEP3023

ROWING:
MAX EFFORT 300m Row
x4
*1 minute rest between rounds
**1 Burpee penalty for every second slower than 1st row
***Perform Burpees during rest
****Score 1st row time and total Burpees 

METCON:
7 Toes-2-Bar
14 Thrusters (M-75#/F-55#)
x3

30 Kettlebell Swings (M-55#/F-35#)

7 Toes-2-Bar
14 Thrusters
x2

30 Kettlebell Swings

7 Toes-2-Bar
14 Thrusters

30 Kettlebell Swings 

 

 

09/18/2013

BLOW DART

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

CFS WOD - Thursday 19SEP2013

STRENGTH:
1 Butcher Push
x5
*Every 3 minutes on the minute
**Athletes should select a load that allows them to finish all 5 rounds
***If all 5 rounds were completed last week, load should be increased

METCON:
Death By Shoulder-2-Overhead and Box Jumps
Round 1:  1 S-2-O (M-135#/F-95#) + 1 Box Jump (M-24"/F-20")
Round 2:  2 S-2-O + 2 Box Jump
Round 3:  3 S-2-O + 3 Box Jump
...ETC...
*With a running clock, athlete has 1 minute to complete each round using the remaining time to rest 


 

Posted on 09/18/2013 at 07:23 PM in BOX JUMPS, BUTCHER, SHOLDER-2-OVERHEAD | Permalink |Comments (0)

09/17/2013

GARGANTUAN

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

CFS WOD - Wednesday 18SEP2013

OLY WORK:
1 Clean & Jerk
*EMOM
**Start with 60% of 1RM and add 5% each round
***Continue to failure

METCON:
20 Deadlifts (M-225#/F-155#)
40 Wall Balls (M-20#/F-14#)
60 Double Unders
10 Deadlifts
25 Wall Balls
40 Double Unders 


 

Posted on 09/17/2013 at 09:20 PM in CLEAN AND JERK, DEADLIFT, DOUBLE UNDER, WALL BALL |Permalink | Comments (2)

09/16/2013

HUGE BURGER

CFS WOD - Tuesday 17SEP2013

SKILL:
Handstand Work
OPTION A:  150' Handstand Walk
OPTION B:  2:00 Handstand Holds (Wall)
OPTION C:  Max Effort Handstand Push Ups x3

METCON:
10 GHD Sit Ups
40' Broad Jump Burpee
x7 


 

Posted on 09/16/2013 at 10:06 PM in BROAD JUMP, BURPEES, GHD SIT UPS, HANDSTAND, HANDSTAND PUSH UP | Permalink | Comments (0)

09/15/2013

MR. MIYAGI

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

CFS WOD - Monday 16SEP2013

STRENGTH:
Back Squats
8 Reps @ 60%
4 Reps @ 75%
2 Reps @ 90%
*Every 2 minutes on the minute

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


   
   
   
   

Posted on 09/15/2013 at 09:40 PM in "NASTY GIRLS", BACK SQUAT | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***AS IT STANDS NOW, THERE WILL ONLY BE A NOONER ON MONDAY. ANY CHANGES WILL BE POSTED ON THE SITE.***

***THERE WILL NOT BE A 7AM CLASS ON FRIDAY MORNING.***

 

Posted on 09/15/2013 at 09:36 PM | Permalink | Comments (0)

09/12/2013

WAR EAGLE

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

CFS WOD - Friday 13SEP2013

ROWING:
MAX EFFORT 250m Row
x5
*1 minute rest between rounds
**1 Burpee penalty for every second slower than 1st row
***Perform Burpees during rest

METCON:
15 minute AMRAP:
10 Ring Dips
20 Box Jumps (M-24"/F-20")
10 Knees-2-Elbows
20 Push Press (M-75#/F-55#) 


   
   
   
 

Posted on 09/12/2013 at 06:58 PM in BOX JUMPS, KNEES-2-ELBOW, PUSH PRESS, RING DIP, ROW |Permalink | Comments (0)

09/11/2013

CHIPOTLE

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

CFS WOD - Thursday 12SEP2013

COUNTRY STRENGTH:
1 Butcher Push (M-185#/F-135#)
x5
*Every 3 minutes
**Down and back (concrete to grass and back)

METCON:
21 Power Snatches (M-95#/F-65#)
400m Run
15 Power Snatches
400m Run
9 Power Snatches
400m Run 


   
   
  
  

Posted on 09/11/2013 at 09:03 PM in BUTCHER, POWER SNATCH, RUN | Permalink | Comments (1)

09/10/2013

DOPED UP COP

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

CFS WOD - Wednesday 11SEP2013

STRENGTH:
20:00 Running Clock:
1 Pause Back Squat (3 seconds) + 1 Back Squat @ 65%
x3
2 Back Squats @ 75%
x3
1 Back Squat @ 85%

Use remaining time to establish 1RM Back Squat

METCON:
2 minute AMRAP:
20 Wall Balls (M-20#/F-14#)
MAX EFFORT Pull Ups
x5
*Rest 1 minute between rounds
**Score total Pull Ups completed 


  
 

Posted on 09/10/2013 at 07:55 PM in BACK SQUAT, PULL UPS, WALL BALL | Permalink | Comments (0)

09/09/2013

BURS AND BLANKETS

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

CFS WOD - Tuesday 10SEP2013

SKILL:
Partner Banded Pistols
30 seconds right leg
30 seconds left leg
30 seconds rest
x6

METCON:
500m Row
15 Burpees
20 Kettlebell Swings (M-55#/F-35#)
x4 


 

Posted on 09/09/2013 at 07:45 PM in BURPEES, KETTLEBELL SWINGS, PISTOL, ROW | Permalink |Comments (0)

09/08/2013

MARK WAHLBERG

***THERE WILL BE A NOONER TOMORROW***

CFS WOD - Monday 9SEP2013

OLY WORK:
20:00 Running Clock:
2 Cleans (Squat) + 1 Jerk @ 60%
x5
1 Clean (Squat) + 1 Jerk @ 75%
x5
*EMOM

Use the remaining time to establish a 1RM Clean & Jerk

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

 

09/08/2013

SCHEDULE AND NOONERS FOR THE WEEK

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

***THERE WILL BE NOONERS EVERYDAY THIS WEEK***

 

Posted on 09/08/2013 at 05:11 PM | Permalink | Comments (0)

09/05/2013

HPM

***REMINDER:  SEPTEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (TODAY).  THANKS!***

CFS WOD - Friday 6SEP2013

MAX EFFORT:
MAX EFFORT 200m Row
x5
*REST 1 minute between attempts
**1 Burpee penalty for every second slower than 1st row
***Perform Burpees durning 1 minute rest

METCON:
30 Clusters (M-115#/F-85#) 

 

Posted on 09/05/2013 at 11:28 PM in CLUSTER, ROW | Permalink | Comments (0)

09/04/2013

HENWAY

***REMINDER:  SEPTEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (FRIDAY).  THANKS!***

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

CFS WOD - Thursday 5SEP2013

STRENGTH:
1 Back Squat @ 90% of 1RM
x6
*EMOM

METCON:
7 minute AMRAP:
MAX Kettlebell Swings (M-55#/F-35#)
*7 Box Jumps (M-24"/F-20") every time the KB is dropped
**Score total KBS reps 


   
   
 
 

Posted on 09/04/2013 at 11:50 PM in BACK SQUAT, BOX JUMPS, KETTLEBELL SWINGS | Permalink |Comments (0)

09/03/2013

HOMEMADE BLADE

***REMINDER:  SEPTEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (FRIDAY).  THANKS!***

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

CFS WOD - Wednesday 4SEP2013

OLY WORK:
1 Clean & 1 Jerk @ 90% of 1RM
x6
*EMOM

METCON:
3 Rope Climbs
7 Shoulder-2-Overhead (M-135#/F-95#)
400m Run
x4
*20 minute time cut off
*3 Rope Climbs = 9 Strict Pull Ups + 18 Toes-2-Bar


   
   
   
   
 
 

Posted on 09/03/2013 at 05:58 PM in OLY WORK, ROPE CLIMBS, RUN, SHOLDER-2-OVERHEAD |Permalink | Comments (0)

09/02/2013

DENNIS, HAVE A SNICKERS

***REMINDER:  SEPTEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (FRIDAY).  THANKS!***

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

CFS WOD - Tuesday 3SEP2013

SKILL:
On a 12 minute running clock:

3 Handstand Push Ups
x4
*Every 30 seconds

2 minute REST

MAX EFFORT HSPU @ 4:00

REST until 6:00

10 Double Unders
x4
*Every 30 seconds

2 minute REST

MAX EFFORT DUs in 2 minutes

METCON:
20 Toes-2-Bar
25 Pull Ups
30 Push Ups (HR)
50 Air Squats
40 Slam Balls (M-15#/F-12#)
75m Walking Lunge
Butcher Push (M-185#/F-135#)
*75m = Down and Back on the mats x3
**Butcher Push = Down and Back on the asphalt

  

Posted on 09/02/2013 at 07:46 PM | Permalink | Comments (0)

09/01/2013

"HOTSHOTS 19"

***REMINDER:  SEPTEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 6TH (FRIDAY).  THANKS!***

CFS WOD - Monday 2SEP2013

HERO WOD:
"HOTSHOTS 19"
30 Air Squats
19 Power Cleans (M-135#/F-95#)
7 Strict Pull Ups
400m Run
x6

We will be doing the HERO WOD detailed above in honor of the 19 fallen firefighters who died battling the wildfires in Arizona.  We will have a bucket at the gym for donations to their memorial foundation supporting the families they left behind.  You can see more info on the memorial and donate online HERE.  Come on out, grind through this thing and lets honor some fallen warriors.

 

Posted on 09/01/2013 at 07:01 PM in "HOTSHOTS 19" | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THE GYM WILL BE OPEN FROM 8AM-NOON TOMORROW (MONDAY - LABOR DAY)***

***THERE WILL BE NOONERS EVERYDAY THIS WEEK EXCEPT FRIDAY*** 

 

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