© 2019 CrossFit Spartanburg

MARCH 2014

March 1, 2014

03/31/2014

WU-TANG CLAN AIN'T NUTHIN' TO WHUT...

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

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

CFS WOD - TUESDAY 1APR2014

SKILL:
DOUBLE UNDERS AND TOES-2-BAR

8:00 TOTAL
TABATA MASH UP (:20 ON / :10 OFF)
ALTERNATING BETWEEN DOUBLE UNDERS AND TOES-2-BAR (8 SETS OF EACH MOVEMENT)
*SCORE TOTAL REPS COMPLETED

METCON:
'JT"
21-15-9
HANDSTAND PUSH UPS 
RING DIPS
PUSH UPS  

Posted on 03/31/2014 at 10:30 PM | Permalink | Comments (0)

03/30/2014

FACE GOOCH

CFS WOD - MONDAY 31MAR2014

OLY:
Snatch
EMOM
@ 70%

3 Low Hang to High Hang
2 Low Hang Snatches
x6
*All Snatches are FULL DEPTH
**EXAMPLE: Low Hang sweep to High Hang Sweep, Low Hang sweep to High Hang, Low Hang sweep to High Hang, Low Hang Snatch, Low Hang Snatch

METCON:
10 C-2-B Pull Ups
3 Squat Snatches (95#/64#)
8 C-2-B Pull Ups
6 Squat Snatches
6 C-2-B Pull Ups
9 Squat Snatches
4 C-2-B Pull Ups
12 Squat Snatches
2 C-2-B Pull Ups
15 Squat Snatches


 

Posted on 03/30/2014 at 07:56 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***AS IT STANDS NOW, THERE WILL BE NO NOONER ON TUESDAY...OTHER THAN THAT, THE REST OF THE CLASSES ARE A GO.***

 

Posted on 03/30/2014 at 07:52 PM | Permalink | Comments (0)

03/27/2014

14.5

***PLEASE PRINT OUT YOUR 14.5 SCORE SHEET AND BRING IT WITH YOU IF YOU CAN...FOUND HERE***

***REMINDER:  MONDAYS ARE A NO-GO FOR 14.5 RE-DO'S UNLESS WE'VE ALREADY TALKED...PLAN YOUR WEEKENDS ACCORDINGLY OR JUST MURDER IT THE FIRST GO ROUND.***

CFS WOD - FRIDAY 28MAR2014

CROSSFIT GAMES OPEN:
14.5

21-18-15-12-9-6-3
Thrusters (95#/65#)
Bar Facing Burpees

 

Posted on 03/27/2014 at 08:41 PM | Permalink | Comments (0)

03/26/2014

PEANUT BUTTER PIE

CFS WOD - THURSDAY 27MAR2014

OLY:
Cleans
Every 2:30
@ 80%

1 Pendlay Rows
2 Clean Pulls
2 Clean (Full Depth)
x5

METCON:
7 minute AMRAP:
70 Wall Balls (20#/14#)
50 Box Jumps (24"/20")
30 Toes-2-Bar
*Score total reps completed

 

Posted on 03/26/2014 at 09:09 PM | Permalink | Comments (0)

03/25/2014

GAME OF ARMS

CFS WOD - WEDNESDAY 26MAR2014

STRENGTH:
Front Squats
Every 3 minutes:
3 @ 80%
6 @ 65%
x4
*After set of 3 @ 80%, rack the bar and unload down to 65%, perform the final 6 reps, rest with the remaining time.

METCON:
2:00 MAX EFFORT Ground-2-Overhead (115#/85#)
2:00 REST
2:00 MAX EFFORT Burpee Pull Ups
2:00 REST
2:00 MAX Calorie Row
2:00 REST
2:00 MAX EFFORT Kettlebell Swing (55#/35#)
*Score total reps completed

 

Posted on 03/25/2014 at 11:36 PM | Permalink | Comments (0)

ILL PILL

CFS WOD - TUESDAY 25MAR2014

SKILL:
Ring Dips
TEST
Use 1:30 intervals
:30 = MAX EFFORT Ring Dips
1:00 = REST
x4
*Score total reps completed

METCON:
15-12-9-6-3
Pull Ups
Handstand Push Ups
*30 Double Unders after each set


 

Posted on 03/25/2014 at 07:34 AM | Permalink | Comments (0)

03/23/2014

IRISH CAR BOMB

CFS WOD - MONDAY 24MAR2014

OLY:
Snatch
EMOM
@ 65%

3 Low Hang to High Hang
2 Low Hang Snatches
x6
*All Snatches are FULL DEPTH
**EXAMPLE: Low Hang sweep to High Hang Sweep, Low Hang sweep to High Hang, Low Hang sweep to High Hang, Low Hang Snatch, Low Hang Snatch

METCON:
10 Thrusters (95#/65#)
15 Burpees
20 Thrusters
15 Burpees
30 Thrusters
15 Burpees 

 

Posted on 03/23/2014 at 05:07 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

 

Posted on 03/23/2014 at 05:03 PM | Permalink | Comments (0)

03/20/2014

14.4

***THERE WILL NOT BE A 6PM CLASS TODAY DUE TO THE HOLLEY MANGOLD SEMINAR.***

***PLEASE PRINT OUT YOUR 14.4 SCORE SHEET AND BRING IT WITH YOU IF YOU CAN...FOUND HERE***

***REMINDER:  MONDAYS ARE A NO-GO FOR 14.4 RE-DO'S UNLESS WE'VE ALREADY TALKED...PLAN YOUR WEEKENDS ACCORDINGLY OR JUST MURDER IT THE FIRST GO ROUND.***

CFS WOD - FRIDAY 21MAR2014

CROSSFIT GAMES OPEN:
14.4

14 minute AMRAP:
60 Calorie Row
50 Toes-2-Bar
40 Wall Balls (20# @ 10' / 14# @ 9')
30 Cleans (135#/95#)
20 Muscle Ups
*Score total reps completed and record tiebreaker times

 

 

03/19/2014

IMMACULATE RECEPTION

CFS WOD - THURSDAY 20MAR2014

OLY:
Cleans
Every 2:30
@ 75%

2 Pendlay Rows
2 Clean Pulls
3 Clean (Full Depth)
x5

METCON:
6 minute AMRAP:
600m Run
MAX EFFORT Snatches (95#/65#)
*Score total Snatch reps completed

 

Posted on 03/19/2014 at 09:16 PM | Permalink | Comments (0)

03/18/2014

HAND MONKEY

CFS WOD - WEDNESDAY 19MAR2014

STRENGTH:
Front Squats
Every 3 minutes:
4 @ 75%
8 @ 60%
x4
*After set of 4 @ 75%, rack the bar and unload down to 60%, perform the final 8 reps, rest with the remaining time.

METCON:
8 minute AMRAP:
50 Clusters (95#/65#)
50 Kettlebell Swings (55#/35#)
40 Clusters
40 KBS
30 Clusters
30 KBS
20 Clusters
20 KBS
10 Clusters
10 KBS
*Score total reps completed

 

Posted on 03/18/2014 at 08:22 PM | Permalink | Comments (0)

03/17/2014

G-SHOCK

CFS WOD - TUESDAY 18MAR2014

SKILL:
Ring Dips
Use 1:00 intervals
1:00 = 5 Pause Ring Dips (3 seconds) + MAX EFFORT Ring Dips with remaining time
1:00 = REST
x4

METCON:
10 minute AMRAP:
15 Handstand Push Ups
30 Pull Ups
100 Double Unders
30 Pull Ups
15 Handstand Push Ups
*Score total reps completed


 

Posted on 03/17/2014 at 09:29 PM | Permalink | Comments (1)

03/16/2014

BOUGHT HER A PET

CFS WOD - MONDAY 17MAR2014

OLY:
Snatch
EMOM
@ 60%

3 Low Hang to High Hang
2 Low Hang Snatches
x7
*All Snatches are FULL DEPTH
**EXAMPLE: Low Hang sweep to High Hang Sweep, Low Hang sweep to High Hang, Low Hang sweep to High Hang, Low Hang Snatch, Low Hang Snatch

METCON:
12 minute AMRAP:
21 Wall Balls (20#/14#)
15 Shoulder-2-Overhead (75#/55#)
9 Over-the-Bar Burpees
*Score total reps completed


 

Posted on 03/16/2014 at 08:00 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

 

Posted on 03/16/2014 at 07:56 PM | Permalink | Comments (0)

03/13/2014

14.3

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

***PLEASE PRINT OUT YOUR 14.3 SCORE SHEET AND BRING IT WITH YOU IF YOU CAN...FOUND HERE***

***REMINDER:  MONDAYS ARE A NO-GO FOR 14.3 RE-DO'S UNLESS WE'VE ALREADY TALKED...PLAN YOUR WEEKENDS ACCORDINGLY OR JUST MURDER IT THE FIRST GO ROUND.  BTW...YOU AND YOUR BACK WON'T WANT TO DO THIS ONE TWICE***

CFS WOD - FRIDAY 14MAR2014

CROSSFIT GAMES OPEN:
14.3

8 minute AMRAP:
10 Deadlifts (M-135#/F-95#)
15 Box Jumps (M-20"/F-24")
15 Deadlifts (M-185#/F-135#)
15 Box Jumps
20 Deadlifts (M-225#/F-155#)
15 Box Jumps
25 Deadlifts (M-275#/F-185#)
15 Box Jumps
30 Deadlifts (M-315#/F-205#)
15 Box Jumps
35 Deadlifts (M-365#/F-225#)
15 Box Jumps 

 

Posted on 03/13/2014 at 09:51 PM | Permalink | Comments (0)

03/12/2014

SILENCE OF THE LAMBS

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

CFS WOD - THURSDAY 13MAR2014

OLY:
Cleans
Every 2 minutes
@ 70%

2 Pendlay Rows
2 Clean Pulls
2 Clean (Full Depth)
x5

METCON:
2:00 Calorie Row
2:00 "CINDY"
x4
*"CINDY" = 5 Pull Ups, 10 Push Ups, 15 Air Squats
**Score = Calories Rowed + Total "CINDY" reps


 

Posted on 03/12/2014 at 10:35 PM | Permalink | Comments (0)

03/11/2014

FIRE ANTS

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

CFS WOD - WEDNESDAY 12MAR2014

STRENGTH:
Front Squats
Every 2 minutes:
5 @ 75%
10 @ 50%
x4
*After set of 5 @ 75%, rack the bar and unload down to 50%, perform the final 10 reps, rest with the remaining time.

METCON:
10-9-8-7-6-5-4-3-2-1
Hang Cleans (M-145#/F-100#)
Handstand Push Ups


 

Posted on 03/11/2014 at 08:36 PM | Permalink | Comments (0)

03/10/2014

WHITE DUCK

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

CFS WOD - TUESDAY 11MAR2014

SKILL:
Ring Dips
Use 1:30 intervals
:45 = 5 Pause Ring Dips (3 seconds) + MAX EFFORT Ring Dips with remaining time
:45 = REST
x5

METCON:
1:00 Burpees
1:00 Kettlebell Swings (M-55#/F-35#)
1:00 Double Unders
1:00 REST
x4
*Score total reps

 

Posted on 03/10/2014 at 08:57 PM | Permalink | Comments (0)

03/09/2014

DONKEY NOISE

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

CFS WOD - MONDAY 10MAR2014

OLY:
Snatches
16:00 running clock:

0:00 - 4:00
Every minute on the minute
2 Snatch Deadlifts
1 Hang Snatch
1 Snatch
@ 60%
@ 65%
@ 70%
@ 75%

4:00 - 16:00
Use remaining time to establish new 1RM
*All Snatches are full depth

METCON:
12 Deadlifts (M-245#/F-165#)
25 Wall Balls (M-20#/F-14#)
400m Run
x3

 

03/09/2014

SCHEDULE AND NOONERS FOR THE WEEK

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

 

Posted on 03/09/2014 at 07:00 PM | Permalink | Comments (0)

03/06/2014

14.2

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

***PLEASE PRINT OUT YOUR 14.2 SCORE SHEET AND BRING IT WITH YOU IF YOU CAN...FOUND HERE***

***REMINDER:  MONDAYS ARE A NO-GO FOR 14.2 RE-DO'S UNLESS WE'VE ALREADY TALKED...PLAN YOUR WEEKENDS ACCORDINGLY OR JUST MURDER IT THE FIRST GO ROUND.***

CFS WOD - FRIDAY 7MAR2014

CROSSFIT GAMES OPEN:
14.2

0:00 - 3:00
10 Overhead Squats (M-95#/F-65#)
10 Chest-2-Bar Pull Ups
x2

3:00 - 6:00
12 OHS
12 C-2B
x2

6:00 - 9:00
14 OHS
14 C-2-B
*Continue on with the same pattern until the athlete is unable to complete both rounds in the alloted time

 

Posted on 03/06/2014 at 09:10 PM | Permalink | Comments (0)

03/05/2014

PTERODACTYL

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

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

CFS WOD - THURSDAY 6MAR2014

OLY:
Cleans
Every 2 minutes
@ 65%

3 Pendlay Rows
2 Clean Pulls
2 Clean (Full Depth)
x5

METCON:
21-15-9
Hang Cleans (M-95#/F-65#)
GHD Sit Ups
Handstand Push Ups


 

Posted on 03/05/2014 at 07:38 PM | Permalink | Comments (0)

03/04/2014

BX

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

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

CFS WOD - WEDNESDAY 5MAR2014

STRENGTH:
OFF WEEK
Front Squat cycle starts next week

METCON:
8 minute AMRAP:
15 Thrusters (M-45#/F-35#)
15 Pull Ups
15 Thrusters (M-95#/F-65#)
15 Chest-2-Bar Pull Ups
15 Thrusters (M-115#/F-85#)
15 Bar Muscle Ups
MAX EFFORT Thrusters with remaining time (M-135#/F-95#)

 

Posted on 03/04/2014 at 10:18 PM | Permalink | Comments (0)

03/03/2014

DEAD FINGER

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

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

CFS WOD - TUESDAY 4MAR2014

SKILL:
Ring Dips
Use 1:30 intervals
:45 = 4 Pause Ring Dips (3 seconds) + MAX EFFORT Ring Dips with remaining time
:45 = REST
x5

METCON:
1:00 Burpees
1:00 REST
1:00 Box Jumps (M-24"/F-20")
1:00 REST
1:00 Burpee Box Jumps (M-24"/F-20")
1:00 REST
x3
*Score total reps


 

Posted on 03/03/2014 at 10:27 PM | Permalink | Comments (0)

03/02/2014

REDEYE GRAVY

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

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

CFS WOD - MONDAY 3MAR2014

OLY:
SNATCH (FULL DEPTH)
9:00 running clock
EMOM
@ 90% of 1RM

2 Snatch Deadlifts
x4
1 Snatch
x5

METCON:
30 Overhead Squats (M-95#/F-65#)
40 Toes-2-Bar
50 Shoulder-2-Overhead (M-95#/F-65#)
60 Pull Ups


 

Posted on 03/02/2014 at 10:46 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS EVERYDAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED***

 

Posted on 03/02/2014 at 10:40 PM | Permalink | Comments (0)

03/01/2014

***IMPORTANT OPEN INFO***

Here are a few notes for the Open...take heed:

1. YOU CAN STILL SIGN UP FOR THE OPEN!

2. Every CFS athlete that has signed up for the open (and remember, you can still sign up) needs to make sure they participate and enter a score for every workout.  All 5 workouts.  If you don't, Big Josh comes to see you.

3. It is your responsibility to enter your score.  Tal validates, but you have to enter in your score.  Contact Tal if you need help with that...probably because you are old and don't know how this new interweb works.

4. YES, you can do the workouts more than once as long as that final score is entered before Monday night at 8PM.  Only your best/highest score is counted.

5. We will be doing the workouts on Fridays as the regularly scheduled METCON for that day.  The weekend open gym sessions are also a great time to do or re-do an Open workout.  Mondays are NOT a good day to do your Open workout.  Actually, Mondays...lets just say Mondays are out unless you have an awesome excuse and you get with Tal ahead of time ("ahead of time" means prior to Sunday night).

6. Hammer through these workouts.  Just because you aren't in the Top 3 for CFS for a particular workout doesn't mean that we won't have to use your score when the individual invites go out for the Regionals.

7. YOU CAN STILL SIGN UP! 

SUMMARY:  Sign up, do all of the workouts, enter your scores, no Mondays, hammer it hard, enter your score, sign up, stay delicious.

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