© 2019 CrossFit Spartanburg

MAY 2014

May 1, 2014

05/29/2014

MAY FLOWERS

CFS WOD - FRIDAY 30MAY2014

OLY:
SNATCH COMPLEX
EVERY 2 MINUTES @ 95%
X3 

3 SNATCH DEADLIFTS
3 LOW HANG PULLS
3 HI HANG SHRUGS

TAKE 2 MINUTES TO LOAD @ 75%

3 SNATCHES (FULL)
EVERY 2 MINUTES @ 75%
X3

METCON:
7 MINUTE AMRAP:
3 POWER SNATCHES (95#/65#)
3 TOES-2-BAR
6 POWER SNATCHES
6 TOES-2-BAR
9 POWER SNATCHES
9 TOES-2-BAR
...ETC...
*SCORE TOTAL REPS COMPLETED 

 

Posted on 05/29/2014 at 09:22 PM | Permalink | Comments (0)

05/28/2014

110% PLAY HARDER

Check out 110% PLAY HARDER.  They've taken Josh Miller onboard and have supplied him with some pretty cool recovery gear (and some apparel swag). Take a look at their site and get your recovery on. We'll beat you up, they'll make it all better.  Get with Tal or Josh M for a free shipping promo code.

 

Posted on 05/28/2014 at 08:02 PM | Permalink | Comments (1)

DEM APPLES

CFS WOD - THURSDAY 29MAY2014

OLY: 
1 POWER CLEAN
1 HANG SQUAT CLEAN
2 FRONT SQUATS
1 FULL CLEAN & JERK 
X6 
*GOAL IS TO MAINTAIN GRIP ON THE BAR THROUGHOUT THE COMPLEX, BUT ATHLETE MAY REGRIP FOR FINAL C&J IF NEEDED 
**ATHLETES WILL MAKE AN ATTEMPT EVERY 3 MINUTES
***WORK UP TO THE DAY’S MAX WITH A TOTAL OF 6 ATTEMPTS

METCON:
21 DEADLIFTS (185#/135#)
15 BOX JUMPS (24"/20")
9 BAR MUSCLE UPS
*REST 2 MINUTES
X2


 

Posted on 05/28/2014 at 07:48 PM | Permalink | Comments (0)

05/27/2014

SIERRA BRAVO

CFS WOD - WEDNESDAY 28MAY2014

STRENGTH: 
2 BACK SQUATS 
EVERY 2 MINUTES @ 85% 
X6

METCON: 
100 DOUBLE UNDERS 
75 WALL BALLS (20#/14#) 
50 KBS (55#/35#) 
25 HANDSTAND PUSH UPS


 
 

Posted on 05/27/2014 at 10:33 PM | Permalink | Comments (0)

ICE COLD

CFS WOD - TUESDAY 27MAY2014

SKILL:
TOES-2-BAR TEST
2 MINUTE AMRAP

METCON:
15 HANG POWER CLEANS (135#/95#)
15 BAR-FACING-BURPEES
X3


 

Posted on 05/27/2014 at 09:23 AM | Permalink | Comments (0)

05/25/2014

"MURPH"

CFS WOD - MONDAY 26MAY2014

METCON:
"MURPH"
1 MILE RUN
100 PULL UPS
200 PUSH UPS
300 AIR SQUATS
1 MILE RUN

 

Posted on 05/25/2014 at 11:49 AM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***CFS WILL BE OPEN ON MEMORIAL DAY FROM 8-11AM.***

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

 

Posted on 05/25/2014 at 11:48 AM | Permalink | Comments (0)

05/22/2014

CRAYON EATERS

CFS WOD - FRIDAY 23MAY2014

STRENGTH SUPPLEMENT:
A
EVERY 1:30 @ MODERATE LOAD ~65%
2 GOOD MORNINGS + 2 PERFECT BACK SQUATS 
X5

B
EVERY 1:30 @ MODERATE LOAD ~65% 
2 STRICT PRESS + 2 PUSH PRESS 
X5

METCON:
4 STATIONS FOR 3:00 EACH
1. "CINDY" (5 PULL UPS, 10 PUSH UPS, 15 AIR SQUATS)
2. MAX EFFORT CLEAN & JERK (135#/95#)
3. MAX EFFORT WALL BALLS (20#/14#)
4. MAX CALORIE ROW
*SCORE TOTAL REPS COMPLETED 

 

Posted on 05/22/2014 at 09:50 PM | Permalink | Comments (0)

05/21/2014

FISH TACOS

CFS WOD - THURSDAY 22MAY2014

OLY: 
1 POWER CLEAN
1 HANG SQUAT CLEAN
2 FRONT SQUATS
1 FULL CLEAN & JERK 
X6 
*GOAL IS TO MAINTAIN GRIP ON THE BAR THROUGHOUT THE COMPLEX, BUT ATHLETE MAY REGRIP FOR FINAL C&J IF NEEDED 
**ATHLETES WILL MAKE AN ATTEMPT EVERY 3 MINUTES
***WORK UP TO THE DAY’S MAX WITH A TOTAL OF 6 ATTEMPTS

METCON:
BUY IN: 50 DOUBLE UNDERS

12-9-6-3
POWERT SNATCH (95#/65#) 
HANDSTAND PUSH UPS

Posted on 05/21/2014 at 10:13 PM | Permalink | Comments (0)

05/20/2014

VASCULAR

CFS WOD - WEDNESDAY 21MAY2014

STRENGTH:
3 BACK SQUATS
EVERY 2 MINUTES @ 80% X6

METCON:
15 MINUTE AMRAP:
10 SHOULDER-2-OVERHEAD (95#/65#) 
200M RUN
15 KETTLEBELL SWINGS (55#/35#) 

 

05/19/2014

WHISKER BISCUIT

CFS WOD - TUESDAY 20MAY2014

SKILL:
DOUBLE UNDER AND HANDSTAND PUSH UP TEST
2:00 MAX EFFORT HSPU
2:00 REST
2:00 MAX EFFORT DU
*SCORE HSPU TOTAL AND DU TOTAL (2 SCORES)

METCON:
30 PULL UPS
30 BOX JUMPS (24”/20”) 30 TOES-2-BAR
30 BURPEES
30 TOES-2-BAR
30 BOX JUMPS
30 PULL UPS

 
 

Posted on 05/19/2014 at 10:07 PM | Permalink | Comments (0)

05/18/2014

MARINATED CHICKEN

CFS WOD - MONDAY 19MAY2014

OLY:
SNATCH COMPLEX
EVERY 2 MINUTES @ 90%
X3 

3 SNATCH DEADLIFTS
3 LOW HANG PULLS
3 HI HANG SHRUGS

TAKE 2 MINUTES TO LOAD @ 70%

3 SNATCHES (FULL)
EVERY 2 MINUTES @ 70%
X3

METCON:
100 THRUSTERS (75#/45#)
*TABATA INTERVALS (:20 ON / :10 OFF)
**CONTINUE UNTIL ALL 100 REPS ARE COMPLETED


 

Posted on 05/18/2014 at 09:21 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS EVERY DAY EXEPT THURSDAY THIS WEEK.  ALL OTHER CLASSES WILL GO AS SCHEDULED.***

 

Posted on 05/18/2014 at 09:18 PM | Permalink | Comments (0)

05/15/2014

DONKEY KICK

CFS WOD - FRIDAY 16MAY2014

STRENGTH SUPPLEMENT:
A
EVERY 1:30 @ MODERATE LOAD ~60%
3 GOOD MORNINGS + 3 PERFECT BACK SQUATS 
X5

B
EVERY 1:30 @ MODERATE LOAD ~60% 
3 STRICT PRESS + 3 PUSH PRESS 
X5

METCON:
BUY IN: 50 DOUBLE UNDERS

10 CLEAN & JERKS (95#/65#) 
15 PULL UPS
X5

CASH OUT: 50 DOUBLE UNDERS

Posted on 05/15/2014 at 08:35 PM | Permalink | Comments (0)

05/14/2014

LAU LAU

CFS WOD - THURSDAY 15MAY2014

OLY: 
1 POWER CLEAN
1 HANG SQUAT CLEAN
2 FRONT SQUATS
1 FULL CLEAN & JERK 
X6 
*GOAL IS TO MAINTAIN GRIP ON THE BAR THROUGHOUT THE COMPLEX, BUT ATHLETE MAY REGRIP FOR FINAL C&J IF NEEDED 
**ATHLETES WILL MAKE AN ATTEMPT EVERY 3 MINUTES
***WORK UP TO THE DAY’S MAX WITH A TOTAL OF 6 ATTEMPTS 

METCON: 
“DIANE”
21-15-9
DEADLIFTS (225#/155#)
HANDSTAND PUSH UPS 

 

Posted on 05/14/2014 at 10:55 PM | Permalink | Comments (0)

05/13/2014

RAT ROD

CFS WOD - WEDNESDAY 14MAY2014

STRENGTH: 
4 BACK SQUATS 
EVERY 2 MINUTES @ 75% 
X6

METCON: 
3 MINUTE AMRAP: 
7 OVERHEAD SQUATS (95#/65#) 
10 PUSH UPS 
*3 ROUNDS WITH A 1 MINUTE REST BETWEEN ROUNDS 
**SCORE TOTAL REPS COMPLETED 
***ROLLING ROUNDS 

 

Posted on 05/13/2014 at 09:13 PM | Permalink | Comments (0)

05/12/2014

RAMBO: FIRST BLOOD

CFS WOD - TUESDAY 13MAY2014

SKILL: 
HANDSTAND PUSH UPS 
:20 ON / :20 OFF 
X6

METCON: 
30-20-10 
WALL BALLS (20#/14#) 
BOX JUMPS (24”/20”)

PROCEED DIRECTLY INTO...

30-20-10 
TOES-2-BARS 
BURPEES


 

Posted on 05/12/2014 at 08:11 PM | Permalink | Comments (0)

CHUBBY'S

CFS WOD - MONDAY 12MAY2014

OLY:
SNATCH COMPLEX
EVERY 2 MINUTES @ 85%
X3 

3 SNATCH DEADLIFTS
3 LOW HANG PULLS
3 HI HANG SHRUGS

TAKE 2 MINUTES TO LOAD @ 65%

3 SNATCHES (FULL)
EVERY 2 MINUTES @ 65%
X3

METCON:
8 MINUTE AMRAP:
30 POWER CLEANS (95#/65#)
30 FRONT SQAUTS
30 SHOULDER-2-OVERHEAD
20 PULL UPS
20 KETTLEBELL SWINGS (55#/35#)
20 BURPEES
*ATHLETES DECIDE ORDER OF MOVEMENTS AND CAN PARTITION ANY WAY THEY CHOOSE
**SCORE TOTAL REPS COMPLETED 


 

Posted on 05/12/2014 at 08:31 AM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

***THERE WILL BE AN INDOC CLASS THIS WEEKEND SO MODIFIED GYM HOURS WILL BE IN EFFECT (SATURDAY 10-11AM AND SUNDAY 4-5PM).***

 

Posted on 05/12/2014 at 08:28 AM | Permalink | Comments (0)

05/08/2014

#MILLERTIME #SAILFAST

CFS WOD - FRIDAY 9MAY2014

STRENGTH SUPPLEMENT:
A
EVERY 1:30 @ MODERATE LOAD ~60%
3 GOOD MORNINGS + 3 PERFECT BACK SQUATS X5

B
EVERY 1:30 @ MODERATE LOAD ~60%
3 STRICT PRESS + 3 PUSH PRESS
X5

METCON:
30 HANG POWER CLEANS (115#/80#)
100 DOUBLE UNDERS
30 TOES-2-BAR

 

05/07/2014

WHO KILLED CLIFF

CFS WOD - THURSDAY 8MAY2014

OLY: 
1 POWER CLEAN
1 HANG SQUAT CLEAN
2 FRONT SQUATS
1 FULL CLEAN & JERK 
X6 
*GOAL IS TO MAINTAIN GRIP ON THE BAR THROUGHOUT THE COMPLEX, BUT ATHLETE MAY REGRIP FOR FINAL C&J IF NEEDED 
**ATHLETES HAVE 25 MINUTES TO WORK UP TO THE DAY’S MAX (STARTING LOAD SHOULD BE 60%) WITH A TOTAL OF 6 ATTEMPTS 

METCON: 
“FRAN”
21-15-9
THRUSTERS (95#/65#)
PULL UPS


 

Posted on 05/07/2014 at 09:22 PM | Permalink | Comments (0)

05/06/2014

CHONGA

***REMINDER:  MAY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (TODAY).  THANKS!***

CFS WOD - WEDNESDAY 7MAY2014

STRENGTH:
5 BACK SQUATS
EVERY 2 MINUTES @ 70%
X6

METCON:
3:00 WORK / 2:00 REST

400M RUN
MAX EFFORT WALL BALL (20#/14#)

400M RUN
MAX EFFORT GHD SIT UPS

400M RUN
MAX CALORIE ROW
*SCORE TOTAL REPS COMPLETED

 

Posted on 05/06/2014 at 10:32 PM | Permalink | Comments (0)

05/05/2014

SALTY BALLS

***REMINDER:  MAY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (WEDNESDAY).  THANKS!***

CFS WOD - TUESDAY 6MAY2014

SKILL:
TOES-2-BAR
:15 ON / :15 OFF
X5

DOUBLE UNDERS
:30 ON / :30 OFF
X4

METCON:
DOUBLE UNDERS
14 KETTLEBELL SWINGS (55#/35#)
7 HANDSTAND PUSH UPS
X5


 

Posted on 05/05/2014 at 10:30 PM | Permalink | Comments (0)

05/04/2014

HORSE STALL SURPRISE

***REMINDER:  MAY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (WEDNESDAY).  THANKS!***

CFS WOD - MONDAY 5MAY2014

OLY:
SNATCH COMPLEX
EVERY 2 MINUTES @ 80%
X3 

3 SNATCH DEADLIFTS
3 LOW HANG PULLS
3 HI HANG SHRUGS

TAKE 2 MINUTES TO LOAD @60%

3 SNATCHES (FULL)
EVERY 2 MINUTES @ 60%
X3

METCON:
7 MINUTE AMRAP:
5 POWER SNATCH (95#/65#)
3 OVERHEAD SQUATS (95#/65#)
1 BURPEE BOX JUMP (24”/20”)
*BURPEE BOX JUMPS INCREASE +1 EACH ROUND (2 ON ROUND 2, 3 ON ROUND 3, 4 ON ROUND 4, ETC.)


 

Posted on 05/04/2014 at 07:54 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 05/04/2014 at 07:18 PM | Permalink | Comments (0)

05/01/2014

WHIRLYBIRDS

***REMINDER:  MAY ATHLETE DUES ONLINE OR IN THE BUCKET NO LATER THAN THE 7TH (WEDNESDAY).  THANKS!***

CFS WOD - FRIDAY 2MAY2014

STRENGTH SUPPLEMENT:
PART A:
EVERY 1:30 @ MODERATE LOAD ~55%
4 GOOD MORNINGS + 4 PERFECT BACK SQUATS 
X5
*LOADS SHOULD SLIGHTLY INCREASE IF MANAGED WELL LAST WEEK

PART B:
EVERY 1:30 @ MODERATE LOAD ~60% 
4 STRICT PRESS + 4 PUSH PRESS 
X5
*LOADS SHOULD SLIGHTLY INCREASE IF MANAGED WELL LAST WEEK

METCON:
30 DOUBLE UNDERS 
21 DEADLIFTS (225#/155#) 
30 DOUBLE UNDERS 
15 DEADLIFTS 
30 DOUBLE UNDERS 
9 DEADLIFTS

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