© 2019 CrossFit Spartanburg

NOVEMBER 2013

November 1, 2013

11/26/2013

ONE AWAY

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

CFS WOD - Wednesday 28NOV2013

SKILL:
Rope Climb
4 Rope Climbs every 2 minutes
x4

METCON:
BUY IN: 1000m Row

10-9-8-7-6-5-4-3-2-1
Pull Ups
1-2-3-4-5-6-7-8-9-10
Handstand Push Ups


 

Posted on 11/26/2013 at 06:29 PM | Permalink | Comments (0)

11/25/2013

PROSTITUTE

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

CFS WOD - Tuesday 26NOV2013

STRENGTH:
20:00 running clock

00:00 - 03:00
Front Squat Complex (Warm Up) @ 70%
1 Pause Squat (3 seconds)
1 Front Squat
*Repeat every 90 seconds for 3 rounds

03:00 - 20:00
Establish a new 1RM Front Squat

METCON:
9 minute AMRAP:
9 Squat Cleans (M-145#/F-100#)
20 Double Unders
7 Squat Cleans
20 Double Unders
5 Squat Cleans
20 Double Unders


 

Posted on 11/25/2013 at 08:42 PM | Permalink | Comments (0)

11/24/2013

BUTT LOAD

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

CFS WOD - Monday 25NOV2013

OLY WORK:
1 Snatch (FULL) @ 95% every 90 seconds
x5

METCON:
40 Hang Kettlebell Snatches (M-55#/F-35#)
30 Overhead Squats (M-95#/F-65#)
20 Box Jumps (M-24"/F-20")
x2

  

Posted on 11/24/2013 at 09:33 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

CFS THANKSGIVING SCHEDULE:
MONDAY - REGULAR SCHEDULE AND A NOONER
TUESDAY - REGULAR SCHEDULE AND A NOONER
WEDNESDAY - REGULAR SCHEDULE AND A NOONER
THURSDAY - CLOSED
FRIDAY - CLOSED
SATURDAY - NORMAL OPEN GYM SESSION
SUNDAY - NORMAL OPEN GYM SESSION

 

 

Posted on 11/24/2013 at 09:28 PM | Permalink | Comments (0)

11/21/2013

WILLY TACO

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

CFS WOD - Friday 22NOV2013

COMPETITION WOD:
On a running clock:

0:00 - 20:00
1000m Run
30 Handstand Push Ups
1000m Row
*Use remaining time to establish 1RM Jerk (racks are authorized)

20:00 - 23:00
REST

23:00 - 38:00
25 Toes-2-Bar
100ft Bear Crawl
x3

38:00 - 41:00
REST

41:00 - 44:00
AMRAP:
Clusters (M-95#/F-65#)

  

Posted on 11/21/2013 at 10:53 PM | Permalink | Comments (0)

11/20/2013

LINCOLN HAWK

CFS WOD - Thursday 21NOV2013

SKILL:
Rope Climbs
3 Rope Climbs every 90 seconds
x5

METCON:
12 Kettlebell Swings (M-55#/F-35#)
20 Air Squats
1 MINUTE REST
x10


 

Posted on 11/20/2013 at 06:16 PM | Permalink | Comments (0)

11/19/2013

VITAMIX

***THERE WILL NOT BE A 4PM CLASS TODAY (WEDNESDAY)***

CFS WOD - Wednesday 20NOV2013

STRENGTH:
Front Squat every 90 seconds
1 Pause Squat (3 second pause at the bottom)
1 Front Squat
@ 80%
x6

METCON:
30 Hang Cleans (M-95#/F-65#)
50 Double Unders
20 Hang Cleans (M-115#/F-80#)
50 Double Unders
10 Hang Cleans (M-135#/F-95#)
50 Double Unders


 

Posted on 11/19/2013 at 09:15 PM | Permalink | Comments (0)

11/18/2013

GOLF BALL GRASS MAN

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

CFS WOD - Tuesday 19NOV2013

SKILL:
15:00 Time Cap
4 Muscle Ups
1 minute REST
x4
*Bar Muscle Ups are authorized
**3 C-2-B Pull Ups + 3 Ring Dips = 1 MU

METCON:
7 minute AMRAP:
7 Pull Ups
7 Box Jumps (M-24"/F-20")
7 Push Ups


 

Posted on 11/18/2013 at 10:21 PM | Permalink | Comments (0)

11/17/2013

GOOGLER

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

CFS WOD - Monday 18NOV2013

OLY WORK:
Snatch (FULL) every 90 seconds
2 @ 90%
1 @ 95%
*Repeat x3

METCON:
21 Wall Balls (M-20#/F-14#)
14 Deadlifts (M-165#/F-115#)
7 Over-the-Bar Burpees
x4

  

Posted on 11/17/2013 at 10:08 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

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

 

11/14/2013

EXPENSIVE CHICKEN

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

CFS WOD - Friday 15NOV2013

COMPETITION WOD:
On a running clock:

0:00 - 8:00
"FRAN"
21-15-9
Thrusters (M-95#/F-65#)
Pull Ups
*Do not continue to score if "FRAN" is not completed prior to 8:00

8:00 - 11:00
REST

11:00 - 17:00
"2/3 ISABELLE"
20 Snatches (M-135#/F-95#)
*Do not continue to score if "2/3 ISABELLE" is not completed prior to 17:00

17:00 - 20:00
REST

20:00 - 24:00
"2/3 GRACE"
20 Clean & Jerks (M-135#/F-95#)
*Do not continue to score if "2/3 GRACE" is not completed prior to 24:00

24:00 - 27:00
REST

27:00 - 29:00
MAX EFFORT 400m Run
*DNF if not completed prior to 29:00


 

Posted on 11/14/2013 at 06:32 PM | Permalink | Comments (0)

11/13/2013

NEW NUMBER

***TAL'S PHONE NUMBER WILL CHANGE TO 864-345-3589 TODAY (THURSDAY)***

CFS WOD - Thursday 14NOV2013

SKILL:
2 Rope Climbs
x7
*Every 90 seconds

METCON:
8 minute AMRAP:
7 Back Squats (M-155#/F-105#)
10 DB Snatches (5 R/L @ M-70#/F-55#)
*NO RACKS

IMMEDIATELY INTO...

2 minute AMRAP:
Handstand Push Ups


 

Posted on 11/13/2013 at 10:36 PM | Permalink | Comments (0)

11/12/2013

BEAR ATTACK

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

CFS WOD - Wednesday 13NOV2013

STRENGTH:
Front Squat every 90 seconds
1 Pause Squat (3 second pause at the bottom)
1 Front Squat
@ 75%
x7

METCON:
100 Shoulder-2-Overhead (M-115#/F-80#)
*30 Double Unders every 2 minutes
**Start with S-2-OH


 

Posted on 11/12/2013 at 10:00 PM | Permalink | Comments (0)

11/11/2013

INCOGNITO

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

CFS WOD - Tuesday 12NOV2013

SKILL:
15:00 Time Cap
3 Muscle Ups
1 minute REST
x5
*Bar Muscle Ups are authorized
**3 C-2-B Pull Ups + 3 Ring Dips = 1 MU

METCON:
250m Row
10 Burpees
1 minute REST
x8 


 

Posted on 11/11/2013 at 08:24 PM | Permalink | Comments (0)

11/10/2013

LIPSTICK SAMMY

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

CFS WOD - MONDAY 11NOV2013

OLY WORK:
Snatch (FULL) every 90 seconds
3 @ 75%
2 @ 85%
1 @ 90%
*Repeat x3

METCON:
"KIRBY - 216"
BUY IN:  800M Run

4 Power Cleans (M-155#/F-105#)
9 Toes-2-Bar
14 Box Jumps (M-24"/F-20")
x8

CASH OUT:  800m Run
*COMPARE TO  "KIRBY - 216"


 

Posted on 11/10/2013 at 07:46 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS ON MONDAY, WEDNESDAY AND FRIDAY***

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

 

Posted on 11/10/2013 at 07:44 PM | Permalink | Comments (0)

11/08/2013

GRACE

Check out the before and after pics of Grace...ridiculous.  What's even more ridiculous, there's only a 10# difference between the before and after picture.  Check out what she had to say...

"The one on the right is from indoc week at Crossfit a year ago. The one on the left is from today. As proud of the changes in my body as I am, it is more the ones you don't see that I love. The girl on the right couldn't run 100 meters without feeling like she was dying and the light weights she lifted were all she could manage. Today, I can run a 5k without a problem, the PR's on my lifting are really great. And more than anything the confidence in who I am and what I'm capable of mean so much to me. And for the record, the difference in weight on the scale... 10lbs between the 2 pics. So it isn't all about your weight, but about your health and lifestyle. I have all of Crossfit Spartanburg to thank for this transformation both the trainers and the family I have found there."

Awesome job girl, keep doing what you do!

 

Posted on 11/08/2013 at 04:37 PM | Permalink | Comments (0)

11/07/2013

SCARED

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

***REMINDER:  NOVEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (TODAY).  THANKS!***

CFS WOD - Friday 8NOV2013

COMPETITION WOD:
On a running clock:

00:00 - 12:00
"JACKIE"
1000m Row
50 Thrusters (M-45#/F-35#)
30 Pull Ups

12:00 - 15:00
REST
*Do not continue to score if "JACKIE" isn't completed prior to 12:00

15:00 - 18:00
AMRAP Kettlebell Sumo Deadlift High Pull (M-70#/F-55#)

18:00 - 21:00
REST

21:00 - 36:00
Establish 1RM Clean & Jerk

36:00 - 39:00
REST

39:00 - 41:00
MAX EFFORT 400m Run
*DQ if run not finished under 2:00 

 

Posted on 11/07/2013 at 11:23 PM | Permalink | Comments (0)

11/06/2013

BLUE CHEESE SNOT

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

***REMINDER:  NOVEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (FRIDAY).  THANKS!***

CFS WOD - Thursday 7NOV2013

SKILL:
3 Rope Climbs
x5
*Every 90 seconds

METCON:
25 Kettlebell Swings (M-55#/F-35#)
20 GHD Sit Ups
15 Burpees
1 MINUTE REST
x5 


 

Posted on 11/06/2013 at 09:49 PM | Permalink | Comments (0)

11/05/2013

CENTAUR

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

***REMINDER:  NOVEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (FRIDAY).  THANKS!***

CFS WOD - Wednesday 6NOV2013

STRENGTH:
FRONT SQUAT COMPLEX @ 70% of 1RM
1 Pause Squat (3 second pause at the bottom)
1 1.25 Squat
1 Squat
*Every 90 seconds
x8

METCON:
25 Hang Squat Snatch (M-95#/F-65#)
50 Burpee Box Jumps (20")
25 Hang Squat Snatch 

 

11/04/2013

4000 CALORIES

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

***REMINDER:  NOVEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (FRIDAY).  THANKS!

CFS WOD - TUESDAY 5NOV2013

SKILL:
2:00 MAX EFFORT Handstand Push Ups
1:00 REST
2:00 MAX EFFORT Strict Pull Ups
1:00 REST
x2

METCON:
400m Run
100 AMBAT Sit Ups
400m Run
50 Slam Balls
400m Run
100 Double Unders
400m Run
50 Toes-2-Bar
400m Run 


 

Posted on 11/04/2013 at 09:05 PM | Permalink | Comments (0)

11/03/2013

RATED "M" FOR MATURE

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

***REMINDER:  NOVEMBER ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 8TH (FRIDAY).  THANKS!***

CFS WOD - MONDAY 4NOV2013

OLY WORK:
Snatch (FULL) every 90 seconds
3 @ 70%
2 @ 80%
1 @ 88%
*Repeat x3

METCON:
7 Clean and Jerks (M-135#/F-95#)
1 Butcher Push (M-155#/F-105#)
15 Wall Balls (M-20#/F-14#)
x5 


 

Posted on 11/03/2013 at 06:34 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS EVERY DAY THIS WEEK***

***ALL CLASSES WILL GO AS SCHEDULED MONDAY - FRIDAY***

***THERE WILL BE A MODIFIED WEEKEND SCHEDULE DUE TO INDOC CLASS 13-11***

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