© 2019 CrossFit Spartanburg

JANUARY 2014

January 1, 2014

01/31/2014

WEEKEND SCHEDULE

SATURDAY:
INDOC CLASS ... 8-10AM
OPEN GYM ... 10-11AM

SUNDAY:
INDOC CLASS ... 2-4PM
OPEN GYM ... 4-5PM

 

Posted on 01/31/2014 at 03:43 PM | Permalink | Comments (0)

01/30/2014

PENNYS

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

CFS WOD - FRIDAY 31JAN2014

COMPETITION WOD:
On a running clock:

0:00 - 4:00
4 minute AMRAP:
15 Thrusters (M-100#/F-65#)
15 Chest-2-Bar Pull Ups

4:00 - 7:00
REST

7:00 - 20:00
Establish 1RM Hang Clean

20:00 - 23:00
REST

23:00 - 27:00
4 minute AMRAP:
15 Thrusters (M-100#/F-65#)
15 Chest-2-Bar Pull Ups

27:00 - 30:00
REST

30:00 - 33:00
MAX Calorie Row

*SCORE = TOTAL AMRAP REPS + HANG CLEAN MAX + CALORIES ROWED

 

Posted on 01/30/2014 at 10:10 PM | Permalink | Comments (0)

01/29/2014

MARSHAWN LYNCH

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

CFS WOD - THURSDAY 30JAN2013

OLY:
Split Jerks
1 Split Jerk
EMOM
@ 80% of 1RM
x7

METCON:
20 Kettlebell Swings (M-55#/F-35#)
40 Double Unders
1 MINUTE REST
X4


 

Posted on 01/29/2014 at 09:58 PM | Permalink | Comments (1)

STARBUCKS GOLD

***THERE WILL BE NO MORNING CLASSES TODAY (WEDNESDAY)***

***THERE WILL BE A NOONER TODAY AND ALL AFTERNOON CLASSES WILL GO AS SCHEDULED***

CFS WOD - WEDNESDAY 29JAN2014

STRENGTH:
Back Squat
@ 65%
Every 2 minutes

2 Pause Back Squats (3 seconds at the bottom)
3 Back Squats
x5

METCON:
CROSSFIT GAMES OPEN WOD 13.2
10 minute AMRAP:
5 Shoulder-2-Overhead (M-115#/F-75#)
10 Deadlifts (M-115#/F-75#)
15 Box Jumps (M-24"/F-20")


 

Posted on 01/29/2014 at 09:31 AM | Permalink | Comments (0)

01/27/2014

PEYTON MANNING

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

CFS WOD - TUESDAY 28JAN2014

SKILL:
Turkish Get Ups
4 Turkish Get Ups (4 each arm) every 3:00 minutes
x4

METCON:
25 Burpee Box Jumps (M-24"/F-20")
15 Wall Balls (M-20#/F-14#)
15 Burpee Box Jumps
30 Wall Balls
5 Burpee Box Jumps
45 Wall Balls

 

Posted on 01/27/2014 at 10:20 PM | Permalink | Comments (0)

01/26/2014

FIRE VOMIT

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

CFS WOD - MONDAY 27JAN2014

OLY:
SNATCH (FULL DEPTH)
12:00 running clock
EMOM
@ 65% of 1RM

2 Snatch Deadlifts
x4
2 Hang Snatches
x4
2 Snatches
x4

METCON:
7 Overhead Squats (M-95#/F-65#)
7 Toes-2-Bar
7 Handstand Push Ups
x7

 

Posted on 01/26/2014 at 09:10 PM | Permalink | Comments (1)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS EVERY DAMN DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.***

 

Posted on 01/26/2014 at 09:05 PM | Permalink | Comments (0)

01/23/2014

SMOKIN' DOPE AND PLAYIN' TETRIS

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

CFS WOD - FRIDAY 24JAN2014

METCON:
"EVA"
800m Run
30 Kettlebell Swings (M-70#/F-55#)
30 Pull Ups
x5
*45 minute time cap
**Scale as needed to finish under the time cap

 

Posted on 01/23/2014 at 10:19 PM | Permalink | Comments (0)

01/22/2014

GAGE THAT JUDY

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

***SIGN UP FOR THE OPEN RIGHT HERE***

CFS WOD - THURSDAY 23JAN2014

OLY:
Split Jerks
1 Split Jerk
EMOM
@ 75% of 1RM
x8

METCON:
5 Chest-2-Bar Pull Ups
10 Deadlifts (M-225#/F-155#)
15 GHD Sit Ups
200m Run
x4 

 

Posted on 01/22/2014 at 06:54 PM | Permalink | Comments (0)

01/21/2014

MAGIC MOUTHWASH

CFS WOD - WEDNESDAY 22JAN2014

STRENGTH:
REST WEEK...new cycle will start next week

METCON:
8 minute AMRAP:
7 Shoulder-2-Overhead (M-95#/F-65#)
14 Wall Balls (M-20#/F-14#)
21 Double Unders

IMMEDIATELY INTO...

2 minute AMRAP:
1 Ground-2-Overhead (M-95#/F-65#)
2 Bar Jump Overs

 

01/20/2014

US GOVERNMENT PROPERTY

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

CFS WOD - TUESDAY 21JAN2014

SKILL:
Turkish Get Ups
3 Turkish Get Ups (3 each arm) every 2:30 minutes
x5

METCON:
2000m Row
40 Box Jumps (M-24"/F-20")
30 Burpees
20 Toes-2-Bar
10 Handstand Push Ups


 

Posted on 01/20/2014 at 10:17 PM | Permalink | Comments (0)

01/19/2014

DEUCES

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

CFS WOD - MONDAY 20JAN2014

OLY:
SNATCH (FULL DEPTH)
12:00 running clock
EMOM
@ 60% of 1RM

2 Snatch Deadlifts
x4
2 Hang Snatches
x4
2 Snatches
x4

METCON:
15 Thrusters (M-85#/F-60#)
15 Pull Ups
1 minute REST
x4


 

Posted on 01/19/2014 at 05:04 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

 

Posted on 01/19/2014 at 05:00 PM | Permalink | Comments (0)

01/16/2014

RAINBOW HOSE

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

CFS WOD - FRIDAY 17JAN2014

COMPETITION WOD:
On a running clock:

0:00 - 15:00
30 Bear Complex (M-95#/F-65#)
*Bear Complex = Deadlift, Hang Clean, Front Squat, Shoulder-2-Overhead, Back Squat, Back Shoulder-2-Overhead
**Combination movements are authorized (Squat Cleans, Thrusters, etc.)

15:00 - 18:00
REST

18:00 - 21:00
MAX EFFORT Kettlebell Swings (M-55#/F-35#)

21:00 - 24:00
REST

24:00 - 36:00
1000m Run
1000m Row


 

Posted on 01/16/2014 at 06:15 PM | Permalink | Comments (0)

01/15/2014

HOT SLOPPY MESS

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

OLY:
Split Jerks
2 Split Jerks every 90 seconds
@ 70% of 1RM
x6

METCON:
21-15-9
Pull Ups
Ground-2-Overhead (M-95#/F-65#)
Push Ups


 

Posted on 01/15/2014 at 09:26 PM | Permalink | Comments (0)

01/14/2014

BUTT CRACK

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

STRENGTH:
Back Squats
15:00 running clock

1 Back Squat every minute
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%

Use remaining time to establish NEW 1RM

METCON:
100 Wall Balls (M-20#/F-14#)
100 DB Snatch (M-50#/F-30#)
100 Double Unders


 

Posted on 01/14/2014 at 08:05 PM | Permalink | Comments (0)

01/13/2014

PIERCE

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

CFS WOD - TUESDAY 14JAN2014

SKILL:
Turkish Get Ups
2 Turkish Get Ups (2 each arm) every 2 minutes
x6

METCON:
5 Handstand Push Ups
3 Chest-2-Bar Pull Ups
x10


 

Posted on 01/13/2014 at 08:07 PM | Permalink | Comments (0)

01/12/2014

TWITTERPATED

CFS WOD - MONDAY 13JAN2014

OLY:
Clean & Jerk
15:00 running clock

1 Clean & Jerk every minute on the minute
1 @ 60%
1 @ 70%
1 @ 80%
1 % 90%

Use remaining time to establish NEW 1RM

METCON:
12 minute AMRAP:
1 Front Squat (M-135#/F-95#)
1 Over-the-Bar Burpee
2 Front Squats
2 Oer-the-Bar Burpees
3 Front Squats
3 OVer-the-Bar Burpees
...ETC...


 

Posted on 01/12/2014 at 07:15 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

 

Posted on 01/12/2014 at 07:13 PM | Permalink | Comments (0)

01/09/2014

KARAOKE

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

***REMINDER:  JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT TODAY).  THANKS!***

CFS WOD - FRIDAY 10JAN2014

COMPETITION WOD:
On a running clock:

0:00 - 10:00
10 minute AMRAP:
10 Push Ups
15 Deadlifts (M-155#/F-105#)
20 Wall Balls (M-20#/F-14#)

10:00 - 13:00
REST

13:00 - 18:00
500m Row
20 Chest-2-Bar Pull Ups

18:00 - 21:00
REST

21:00 - 33:00
Establish 3RM Thruster

33:00 - 35:00
MAX EFFORT Double Unders
*Thruster MAX + Double Under Reps = Score 

 

01/09/2014

BROADBAND

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

***REMINDER:  JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY...TOMORROW).  THANKS!***

CFS WOD - THURSDAY 9JAN2014

OLY:
2 Split Jerks @ 65% of 1RM
Every 90 seconds
x6

METCON:
2 minute AMRAP:
Butcher Push (M-155#/F-105#)
MAX EFFORT Ground-2-Overhead (M-115#/F-80#)
x4
*2 minute REST between rounds
**Score total G-2-O


 

Posted on 01/09/2014 at 11:10 AM | Permalink | Comments (0)

01/07/2014

RUGER .380

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

***REMINDER:  JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY).  THANKS!***

CFS WOD - WEDNESDAY 8JAN2014

STRENGTH:
Back Squats
With a 10:00 running clock:

0:00 - 8:00
Work up to 75% of 1RM

8:00 - 10:00
MAX EFFORT Back Squats @ 75% (UNBROKEN)
*20 REP GOAL

METCON:
"NANCY"
400m Run
15 Overhead Squats (M-95#/F-65#)
x5
*METCON may be modified due to weather


 

Posted on 01/07/2014 at 08:52 PM | Permalink | Comments (0)

01/06/2014

ZORRO

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

***REMINDER:  JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY).  THANKS!***

CFS WOD - TUESDAY 7JAN2014

SKILL:
Toes-2-Bar TEST
1 minute MAX EFFORT Toes-2-Bar
1 minute REST
x4
*Score total T-2-B

METCON:
50 Kettlebell Swings (M-55#/F-35#)
40 Box Jumps (M-24"/F-20")
30 Burpees
40 Box Jumps
50 Kettlebell Swings


 

Posted on 01/06/2014 at 10:17 PM | Permalink | Comments (0)

01/05/2014

DIRT POOR IN TRINIDAD

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

***REMINDER:  JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY).  THANKS!***

CFS WOD - MONDAY 6JAN2013

OLY:
1 Clean & Jerk every 90 seconds
@ 90% of 1RM
x3
1 Clean & Jerk every 90 seconds
@ 95% of 1RM
x3

METCON:
12-9-6-3
Thrusters (M-135#/F-95#)
*25 Double Unders between each set

 
  

Posted on 01/05/2014 at 09:26 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***REMINDER:  JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (FRIDAY).  THANKS!***

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

 

Posted on 01/05/2014 at 09:23 PM | Permalink | Comments (0)

01/02/2014

BOOMER

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

***REMINDER:  JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT FRIDAY).  THANKS!***

CFS WOD - FRIDAY 3JAN2014

COMPETITION WOD:
On a running clock:

0:00 - 9:00
500m Row
5 Rope Climbs
20 Shoulder-2-Overhead (M-115#/F-85#)

9:00 - 12:00
REST

12:00 - 25:00
Establish 3RM Front Squat

25:00 - 28:00
REST

28:00 - 35:00
400m Run
MAX Effort Squat Cleans (M-115#/F-85#)

 

Posted on 01/02/2014 at 09:02 PM | Permalink | Comments (0)

01/01/2014

TUDORS BISCUIT WORLD

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

***REMINDER:  JANUARY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 10TH (NEXT FRIDAY).  THANKS!***

CFS WOD - 2JAN2014

STRENGTH:
Back Squats
With a 10:00 running clock:

0:00 - 8:00
Work up to 70% of 1RM

8:00 - 10:00
20 Back Squats @ 70% (UNBROKEN)

METCON:
9-7-5
Chest-2-Bar Pull Ups
Power Snatches (M-115#/F-85#)

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