© 2019 CrossFit Spartanburg

DECEMBER 2013

December 1, 2013

12/30/2013

BEEEEDOOOOO

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

CFS WOD - TUESDAY 31DEC2013

SKILL:
Toes-2-Bar
9 T-2-B EMOM
x5
*If proficient, perform 20 unbroken T-2-B every 2:00 minutes x3

METCON:
2 minute AMRAP:
3 Handstand Push Ups
5 Burpees
*Repeat the AMRAP x5 with a 1 minute REST between
**Rolling rounds
***Score total rounds + reps


 

Posted on 12/30/2013 at 07:06 PM | Permalink | Comments (0)

12/29/2013

ARM BAR

CFS WOD - MONDAY 30DEC2013

OLY WORK:
Clean & Jerk
1 Hang Squat Cleans + 1 Full Squat Clean & Jerk @ 85% of 1RM
x8
*Sets are performed every 90 seconds

METCON:
30 Deadlifts (M-135#/F-95#)
40 Box Jumps (M-24"/F-20")
50 Pull Ups
60 Wall Balls (M-20#/F-14#)
70 Kettlebell Swings (M-55#/F-35#)
80 AbMat Sit Ups
90 Double Unders
400m Run 

 

Posted on 12/29/2013 at 09:03 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

MONDAY:  REGULAR SCHEDULE (NO NOONER)
TUESDAY:  REGULAR SCHEDULE WITH NOONER BUT NO 6PM OR 7PM CLASSES
WEDNESDAY:  8-11AM OPEN GYM
THURSDAY:  REGULAR SCHEDULE WITH A NOONER
FRIDAY:  REGULAR SCHEDULE WITH A NOONER

 

Posted on 12/29/2013 at 04:26 PM | Permalink | Comments (0)

12/26/2013

EAT A BOWL

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

CFS WOD - FRIDAY 27DEC2013

STRENGTH:
Back Squats
With a 9:00 running clock:

0:00 - 7:00
Work up to 65% of 1RM

7:00 - 9:00
20 Back Squats @ 65% (UNBROKEN)

COMPETITION WOD:
On a running clock:

0:00 - 17:00
5 rounds of "CINDY"
30 Snatches (M-135#/F-95#)
5 rounds of "CINDY"

17:00 - 20:00
REST

20:00 - 27:00
400m Run
500m Row

 

Posted on 12/26/2013 at 06:15 PM | Permalink | Comments (0)

BEAR CHEST

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

CFS WOD - THURSDAY 26DEC2013

SKILL:
Toes-2-Bar
8 T-2-B EMOM
x7
*If proficient, perform 20 unbroken T-2-B every 2:30 minutes x3

METCON:
13 minute AMRAP:
12 DB Snatches (M-40#/F-30#)
24 Wall Balls (M-20#/F-14#)

 

Posted on 12/26/2013 at 04:39 AM | Permalink | Comments (0)

12/23/2013

MERRY CHRISTMAS

Merry Christmas to Team CFS!  Ya'll have an awesomeChristmas, get one in on your own if you can, and we'll see youThursday.

 

Posted on 12/23/2013 at 06:43 PM | Permalink | Comments (0)

12/22/2013

BANG BANG

***THERE WILL NO LONGER BE 7AM MORNING CLASSES.***

***THERE WILL NOT BE A NOONER TODAY (MONDAY). SORRY FOR THE CONFUSION.***

CFS WOD - MONDAY 23DEC2013

OLY WORK:
Clean & Jerk
2 Hang Squat Cleans + 1 Jerk @ 80% of 1RM
x6
*Sets are performed every 90 seconds

METCON:
8:00 running clock...
21-15-9
Burpee
Shoulder-2-Overhead (M-135#/F-95#)
*Use remaining time to complete as many Rope Climbs as possible

3 minute REST

4 minute AMRAP:
21-15-9
Handstand Push Ups
Front Squats (M-135#/F-95#)
**Score Rope Climbs on the 1st part and total reps completed on the 2nd part.


 

Posted on 12/22/2013 at 09:54 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THE GYM WILL BE OPEN ON MONDAY, THURSDAY AND FRIDAY.  WE'LL BE CLOSED ON CHRISTMAS EVE (TUESDAY) AND CHRISTMAS DAY (WEDNESDAY)***

***THERE WILL BE NOONERS ON MONDAY, THURSDAY AND FRIDAY.***

***REMINDER: THERE WILL NO LONGER BE 7AM MORNING CLASSES.***

 

Posted on 12/22/2013 at 09:46 PM | Permalink | Comments (0)

12/19/2013

WRINKLY MR. CLEAN

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

CFS WOD - FRIDAY 20DEC2013

METCON:
"12 BARS OF CHRISTMAS"
(M-95#/F-65#)
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerks
10 Hang Power Snatches
11 Overhead Squats
12 Sumo Deadlift High Pulls
*Start with 1 and progress through the movements just like the "12 Days of Christmas" song. EXAMPLE: 1 Deadlift, 2 Hang Power Cleans, 1 Deadlift, 3 Front Squats, 2 Hang Power Cleans, 1 Deadlift, 4 Shoulder Press, 3 Front Squats, 2 Hang Power Cleans, 1 Deadlift...etc, etc, etc.

 

Posted on 12/19/2013 at 08:49 PM | Permalink | Comments (0)

12/18/2013

WHITE CHANGE

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

CFS WOD - THURSDAY 19DEC2013

OLY/STRENGTH:
Split Jerk
2 Split Jerks @ 60% of 1RM EMOM
x10

METCON:
8 Pull Ups
15 Box Jumps (M-24"/F-20")
250m Row
REST 1 minute
x5

 

12/17/2013

GASTROCNEMIUS

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

CFS WOD - WEDNESDAY 18DEC2013

STRENGTH:
Back Squats
With a 7:00 running clock:

0:00 - 5:00
Work up to 60% of 1RM

5:00 - 7:00
20 Back Squats @ 60% (UNBROKEN)

METCON:
"CROSSFIT OPEN WORKOUT 11.1"
10 minute AMRAP:
30 Double Unders
15 Power Snatch (M-75#/F-55#)


 

Posted on 12/17/2013 at 06:31 PM | Permalink | Comments (0)

12/16/2013

THERE'S A WORM IN IT

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

CFS WOD - TUESDAY 17DEC2013

SKILL:
Toes-2-Bar
7 T-2-B EMOM
x8
*If proficient, perform 15 unbroken T-2-B every 2 minutes x4

METCON:
100 Kettlebell Swings (M-55#/F-35#)
*5 Handstand Push Ups EMOM
**Start the WOD with 5 HSPU


 

Posted on 12/16/2013 at 10:01 PM | Permalink | Comments (0)

12/15/2013

HEADGEAR

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

CFS WOD - MONDAY 16DEC2013

OLY WORK:
Clean & Jerk
2 Hang Squat Cleans + 1 Jerk @ 75% of 1RM
x6
*Sets are performed every 90 seconds

METCON:
15 Thrusters (M-115#/F-80#)
400m Run
x4


 

Posted on 12/15/2013 at 08:53 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***STARTING DECEMBER 23, 2013...THERE WILL NO LONGER BE A 7AM CLASS.  THE 5, 6 AND 8AM CLASSES WILL REMAIN THE SAME.***

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

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

 

Posted on 12/15/2013 at 08:50 PM | Permalink | Comments (0)

12/12/2013

DANNY WOODHEAD

***ALL CLASSES WILL GO AS SCHEDULED TODAY (FRIDAY)...TO INCLUDE A NOONER***

CFS WOD - Friday 13DEC2013

COMPETITION WOD:
On a running clock:

0:00 - 7:00
7 minute AMRAP:
10 Deadlifts (M-225#/F-155#)
10 Wall Balls (M-20#/F-14#)

7:00 - 10:00
REST

10:00 - 30:00
1 mile run
*Use remaining time to establish 3RM Overhead Squat

30:00 - 33:00
REST

33:00 - 36:00
3 minute AMRAP:
Burpee Pull Ups

 
 

Posted on 12/12/2013 at 10:18 PM | Permalink | Comments (0)

12/11/2013

FEAR THE KNOT

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

CFS WOD - THURSDAY 12DEC2013

SKILL:
Rope Climbs
3:00 MAX EFFORT Rope Climbs
2:00 REST
x2
*Score total climbs

METCON:
"DEATH BY SQUAT CLEANS & BAR JUMP OVERS"
(M-145#/F-100#)
MINUTE 1 = 1 Squat Clean + 1 Bar Jump Over
MINUTE 2 = 2 Squat Cleans + 1 Bar Jump Overs
MINUTE 3 = 3 + 3
...ETC...
*Continue until athlete is unable to complete the required amount of work in the allotted time.


 

Posted on 12/11/2013 at 08:00 PM | Permalink | Comments (1)

12/10/2013

QUEEN CITY

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

CFS WOD - WEDNESDAY 11DEC2013

STRENGTH:
Back Squats
With a 7:00 running clock:

0:00 - 5:00
Work up to 55% of 1RM

5:00 - 7:00
20 Back Squats @ 55% (UNBROKEN)

METCON:
30 Toes-2-Bar
500m Row
20 T-2-B
400m Row
10 T-2-B
300m Row


 

Posted on 12/10/2013 at 10:22 PM | Permalink | Comments (0)

12/09/2013

LONG STOCKING

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

CFS WOD - TUESDAY 10DEC2013

SKILL:
30 Muscle Ups (FOR TIME)
*Bar Muscle Ups are authorized (1:1)
**40 Rings Dips (MODIFICATION)

METCON:
7 Kettlebell Thrusters-Right (M-55#/F-35#)
7 Pull Ups
7 KB Thrusters-Left
7 Pull Ups
100m Sprint
x4


 

Posted on 12/09/2013 at 09:29 PM | Permalink | Comments (0)

12/08/2013

MIKE TOLBERT

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

CFS WOD - MONDAY 9DEC2013

OLY WORK:
Clean & Jerk
2 Hang Squat Cleans + 1 Jerk @ 70% of 1RM
x6
*Sets are performed every 90 seconds

METCON:
5 Snatches (M-135#/F-95#)
15 Box Jumps (M-24"/F-20")
x5
CASH OUT: 20 Burpees


 

Posted on 12/08/2013 at 08:48 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

***ITS LOOKING LIKE THE 5PM AND 6PM CLASSES ON FRIDAY MAY BE CANCELLED...KEEP AN EYE ON FACEBOOK AND THIS SITE FOR UPDATES***

 

12/06/2013

WEEKEND GYM SCHEDULE

INDOC CLASS 13-12 WILL BE GOING ON THIS WEEKEND SO THE OPEN GYM SCHEDULE WILL BE AS FOLLOWS:

SATURDAY: 10-11AM
SUNDAY:  4-5PM 

 

Posted on 12/06/2013 at 11:10 PM | Permalink | Comments (0)

12/05/2013

BEAR SKIN INN

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

CFS WOD - FRIDAY 6DEC2013

COMPETITION WOD:
On a running clock:

0:00 - 10:00
5-4-3-2-1
(M-165#/F-115#)
Deadlifts
Hang Power Cleans
Front Squats
Shoulder-2-Overhead

10:00 - 3:00
REST

13:00 - 20:00
7 minute AMRAP:
25 Wall Balls (M-20#/F-14#)
10 Chest-2-Bar Pull Ups

20:00 - 23:00
REST

23:00 - 33:00
100 ABMAT Sit Ups
100 Push Ups (Hand Release)

33:00 - 36:00
REST

36:00 - 39:00
MAX EFFORT 500m Row

39:00 - 42:00
REST

42:00 - 45:00
MAX EFFORT 500m Row
*Add the times from the 2 500m Rows and score as one


 

Posted on 12/05/2013 at 06:29 PM | Permalink | Comments (0)

12/04/2013

THE PEOPLE'S CHAMP

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

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

CFS WOD - THURSDAY 5DEC2013

SKILL:
2 minutes MAX EFFORT Rope Climbs
1 minute REST
x4

METCON:
21-15-9
Toes-2-Bar
Box Jump Burpees (M-24"/F-20")
Handstand Push Ups


 

Posted on 12/04/2013 at 08:11 PM | Permalink | Comments (0)

12/03/2013

SWEAT POTATO FRIES

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

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

CFS WOD - WEDNESDAY 4DEC2013

STRENGTH:
Back Squats
With a 7:00 running clock:

0:00 - 5:00
Work up to 50% of 1RM

5:00 - 7:00
20 Back Squats @ 50% (UNBROKEN)

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


 

Posted on 12/03/2013 at 08:31 PM | Permalink | Comments (0)

12/02/2013

WAR EAGLE

***THERE WILL BE A NOONER TODAY (TUESDAY), BUT THERE WILL NOT BE A 7AM CLASS IN THE MORNING***

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

CFS WOD - TUESDAY 3DEC2013

SKILL:
2 minutes of MAX EFFORT Muscle Ups
1 minute REST
x4
*Score total reps completed
**Bar Muscle Ups are authorized
***3 C-2-B Pull Ups + 3 Ring Dips = 1 MU

METCON:
1 Butcher Push (M-155#/F-105#)
300m Row
2 minute REST
x4


 

Posted on 12/02/2013 at 07:40 PM | Permalink | Comments (0)

12/01/2013

MINION

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

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

CFS WOD - MONDAY 1DEC2013

OLY WORK:
1 Snatch (FULL) every 90 seconds
1 @ 75%
1 @ 85%
1 @ 95%
Establish NEW 1RM with remaining 5 attempts

METCON:
30 Ground-2-Overhead (M-135#/F-95#)
1000m Row
100 Double Unders

  

Posted on 12/01/2013 at 10:04 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

***THERE WILL NOT BE A 7AM CLASS ON TUESDAY MORNING.  ALL OTHER CLASSES WILL GO AS SCHEDULED.***

 

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