© 2019 CrossFit Spartanburg

JUNE 2014

June 1, 2014

06/30/2014

USED CAR SALESMAN

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

CFS WOD - TUESDAY 1JUL2014

SKILL:
40 YARD SHUTTLE (5 YARDS, 10 YARDS, 5 YARDS)
EMOM
X8

METCON:
“FILTHY 50”
50 BOX JUMPS (24”/20”)
50 JUMPING PULL UPS
50 KETTLEBELL SWINGS (35/25)
50 WALKING LUNGES
50 KNEES-2-ELBOWS
50 PUSH PRESS (45/35)
50 HIP EXTENSIONS
50 WALL BALLS (20/14
50 BURPEES
50 DOUBLE UNDERS


 

Posted on 06/30/2014 at 07:26 PM | Permalink | Comments (0)

06/29/2014

RUBBER BAND MAN

CFS WOD - MONDAY 30JUN2014

OLY:
SNATCH COMPLEX
EVERY 3 MINUTES @ 65%
X5 

3 HANG SNATCHES + 1 SNATCH

METCON:
30 CURTIS P'S (95#/65#)
*CURTIS P = SQUAT CLEAN + LUNGE (LEFT) + LUNGE (RIGHT) + PUSH PRESS


 

Posted on 06/29/2014 at 07:26 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE AN OPEN GYM SESSION ON FRIDAY (JULY 4TH) FROM 8-11AM.***

***THERE WILL BE NOONERS EVERY DAY EXCEPT FOR FRIDAY (SEE ABOVE) AND ALL CLASSES WILL GO AS SCHEDULED.***

 

Posted on 06/29/2014 at 07:14 PM | Permalink | Comments (0)

06/26/2014

GLUTEN FREE COOKIE

CFS WOD - FRIDAY 27JUN2014

STRENGTH SUPP:
SUMO DEADLIFT / STRICT PULL UPS
ALTERNATING EMOM FOR 14:00
2 SUMO DEADLIFTS @ 85% OF 1RM BACK SQUAT (365#/225# MAX LIMIT)
6 STRICT PULL UPS

METCON:
7 MINUTE AMRAP:
50 CALORIE ROW
"FRAN"
50 CALORIE ROW


 

Posted on 06/26/2014 at 10:07 PM | Permalink | Comments (0)

06/25/2014

SEAGULL FART

CFS WOD - 26JUN2014

OLY:
CLEAN & JERK
3 HANG CLEANS + 1 CLEAN & JERK
EVERY 3 MINUTES AT 65%
X5

METCON:
100 KETTLEBELL SWINGS (55#/35#)
100 ABMAT SIT UPS
100 DOUBLE UNDERS
*ATHLETE CAN PARTITION THE WORKOUT ANY WAY THEY WANT


 

Posted on 06/25/2014 at 10:51 PM | Permalink | Comments (0)

06/24/2014

RAINY BALLS

CFS WOD - WEDNESDAY 25JUN2014

STRENGTH:
BACK SQUATS (DE-LOAD)
EVERY 2 MINUTES
X4 

5 BACK SQUATS @ 55#

METCON:
5 TOES-2-BAR
4 FRONT SQUATS (155#/105#)
3 HSPU
2 OHS (155#/105#)
1 MUSCLE UP (3 C2B PULL UPS/3 RING DIPS)
X10


 

Posted on 06/24/2014 at 06:52 PM | Permalink | Comments (0)

06/23/2014

STRAWBERRY LIME SORBET

CFS WOD - TUESDAY 24JUN2014

SKILL WORK
MUSCLE UPS (12:00 RUNNING CLOCK)
3:00 SWING (WORKING BODY CONTROL)
3:00 KIP (WORK TIMING OF KIP-2-PULL)
3:00 TRANSITION (WORK TRANSITION)
3:00 MUSCLE UP ATTEMPTS
*COACHES WILL DIRECT ATHLETES TO THE PROPER LEVEL OF PROGRESSION (PULL UPS AND RING DIPS ARE PART OF THIS SKILL)

METCON:
800M RUN
50 WALL BALLS (20#/14#)
800M RUN W/ WALL BALL
50 BURPEES

Posted on 06/23/2014 at 09:11 PM | Permalink | Comments (0)

06/22/2014

CUSS A BUS

CFS WOD - MONDAY 23JUN2014

OLY:
SNATCH COMPLEX
EVERY 3 MINUTES @ 60%
X5 

3 HANG SNATCHES + 1 SNATCH

METCON (RX):
3 MINUTE AMRAP:
9 DEADLIFTS (135#/95#)
9 BOX JUMPS (24"/20") 

REST 3 MINUTES

2 MINUTE AMRAP:
6 DL (185#/125#)
6 BOX JUMPS

REST 2 MINUTES

1 MINUTE AMRAP:
3 DL (225#/155#)
3 BOX JUMPS
*SCORE TOTAL REPS COMPLETED


 

Posted on 06/22/2014 at 10:54 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 06/22/2014 at 10:51 PM | Permalink | Comments (0)

06/20/2014

SHADOW BOXING

CFS WOD - FRIDAY 20JUN2014

STRENGTH SUPP:
SUMO DEADLIFT / STRICT PULL UPS
ALTERNATING EMOM FOR 14:00
3 SUMO DEADLIFTS @ 80% OF 1RM BACK SQUAT
6 STRICT PULL UPS
 

METCON:
8 MINUTE AMRAP:
200M RUN
MAX UNBROKEN MUSCLE UPS
*SCORE TOTAL MUSCLE UP REPS COMPLETED
**BAR MUSCLE UPS AND C-2-B PULL UPS ARE GOOD TO GO

 

 

06/18/2014

APPLE SMOOTHIE

CFS WOD - THURSDAY 19JUN2014

OLY:
CLEAN & JERK
3 HANG CLEANS + 1 CLEAN & JERK
EVERY 3 MINUTES AT 60%
X5

METCON:
21-15-9
DUMBELL SNATCH-RIGHT (50#/30#)
DUMBELL SNATCH-LEFT
GHD SIT UPS


 

Posted on 06/18/2014 at 09:15 PM | Permalink | Comments (0)

06/17/2014

FLANK STEAK

CFS WOD - WEDNESDAY 18JUN2014

STRENGTH:
BACK SQUAT
18:00 RUNNING CLOCK
EMOM
3 @ 60%
2 @ 79%
1 @ 80%

USE REMAINING TIME TO ESTABLISH NEW 1RM BACK SQUAT

METCON:
60 DOUBLE UNDERS

40 WALL BALLS (20#/14#)
20 PULL UPS
X2

60 DOUBLE UNDERS

40 KETTLEBELL SWINGS (55#/35#)
20 PUSH UPS (HR)
X2

  

Posted on 06/17/2014 at 09:29 PM | Permalink | Comments (0)

FIGHTIN' IRISH

CFS WOD - TUESDAY 17JUN2014

SKILL WORK
MUSCLE UPS (12:00 RUNNING CLOCK)
3:00 SWING (WORKING BODY CONTROL)
3:00 KIP (WORK TIMING OF KIP-2-PULL)
3:00 TRANSITION (WORK TRANSITION)
3:00 MUSCLE UP ATTEMPTS
*COACHES WILL DIRECT ATHLETES TO THE PROPER LEVEL OF PROGRESSION (PULL UPS AND RING DIPS ARE PART OF THIS SKILL)

METCON:
500M ROW
X3
*SCORE FASTEST TIME
**REST AS NEEDED BETWEEN ATTEMPTS

---------------------------------------- 

CFS YOUTH - TUESDAY 17JUN2014

SKILL WORK/WARM UP:
5:00 MIN RUN/WALK
-HANGING FROM BAR
-PULL UPS

METCON:
50 JUMPING JACKS
40 MOUNTAIN CLIMBERS
30 SIT UPS
20 GRASSHOPPERS
10 AIR SQUATS
5 BURPEES

COOL D0WN:
BALANCE WORK

 

Posted on 06/17/2014 at 09:20 AM | Permalink | Comments (0)

06/16/2014

POISON OAK

CFS WOD - MONDAY 16JUN2014

OLY:
SNATCH
18:00 RUNNING CLOCK

EVERY 3 MINUTES @ 110%
1 SNATCH DEADLIFT
1 LOW HANG PULL
1 HIGH HANG SHRUG
X3

USE REMAINING TIME TO EASTABLISH NEW 1RM SNATCH (FULL)

METCON:
7 OVERHEAD SQUATS (95#/65#)
7 TOES-2-BAR
7 BAR-FACING BURPEES
X7

 

Posted on 06/16/2014 at 06:58 AM | 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 06/16/2014 at 06:54 AM | Permalink | Comments (0)

06/15/2014

SCHEDULE UPDATE FOR "FATHER'S DAY"

LATE NOTICE:  Due to Father's Day there will not be an Open Gym this afternoon (Sunday).

 

Posted on 06/15/2014 at 09:47 AM | Permalink | Comments (0)

06/12/2014

JASON VOORHEES

CFS WOD - FRIDAY 13JUN2014

STRENGTH SUPP:
SUMO DEADLIFT / STRICT PULL UPS
ALTERNATING EMOM FOR 16:00
3 SUMO DEADLIFTS @ 50% OF 1RM BACK SQUAT
5 STRICT PULL UPS
 

METCON:
"DEATH BY PULL UPS"
WITH A RUNNING CLOCK, 1 PULL UP THE FIRST MINUTE, 2 PULL UPS THE 2ND MINUTE, 3 PULL UPS THE 3RD AND SO ON AND SO ON UNTIL THE ATHLETE IS UNABLE TO COMPLETE THE REQUIRED AMOUNT OF REPS IN THE GIVEN MINUTE

Posted on 06/12/2014 at 08:01 PM | Permalink | Comments (0)

06/11/2014

BUM BUMP

CFS WOD - THURSDAY 12JUN2014

OLY:
CLEAN & JERK (DE-LOAD WEEK)
3 CLEAN & JERKS
EVERY 2 MINUTES AT 55%
X5

METCON:
9-7-5-3-1
FRONT SQUATS (185#/135#)
HANDSTAND PUSH UPS
*NO RACK

Posted on 06/11/2014 at 10:38 PM | Permalink | Comments (0)

06/10/2014

HEAD LOCKIN' LEGS

CFS WOD - WEDNESDAY 11JUN2014

STRENGTH:
1 BACK SQUAT
EVERY 1:30 @ 95%
X5

METCON:
5 MINUTE AMRAP:
10 DEADLIFTS (135#/95#)
20 DOUBLE UNDERS
15 DEADLIFTS
20 DOUBLE UNDERS
20 DEADLIFTS
20 DOUBLE UNDERS
...ETC...
*SCORE TOTAL REPS COMPLETED

Posted on 06/10/2014 at 10:35 PM | Permalink | Comments (0)

06/09/2014

ROOSTER HOLSTER

CFS WOD - TUESDAY 10JUN2014

SKILL WORK
MUSCLE UPS (12:00 RUNNING CLOCK)
3:00 SWING (WORKING BODY CONTROL)
3:00 KIP (WORK TIMING OF KIP-2-PULL)
3:00 TRANSITION (WORK TRANSITION)
3:00 MUSCLE UP ATTEMPTS
*COACHES WILL DIRECT ATHLETES TO THE PROPER LEVEL OF PROGRESSION (PULL UPS AND RING DIPS ARE PART OF THIS SKILL)

METCON:
50 KETTLEBELL SWINGS (55#/35#)
40 WALL BALLS (20#/14#)
30 TOES-2-BAR

 

 

06/08/2014

HORSE FART

CFS WOD - MONDAY 9JUN2014

OLY:
SNATCH COMPLEX
EVERY 2 MINUTES @ 105%
X3 

3 SNATCH DEADLIFTS
3 LOW HANG PULLS
3 HI HANG SHRUGS

TAKE 2 MINUTES TO LOAD @ 80%

2 SNATCHES (FULL)
EVERY 2 MINUTES @ 85%
X3

METCON:
15 HANG POWER SNATCHES (95#/65#)
15 BAR-FACING-BURPEES
X3

Posted on 06/08/2014 at 08:25 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

 

Posted on 06/08/2014 at 07:35 PM | Permalink | Comments (0)

06/06/2014

RHYTHM AND BLUES

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

CFS WOD - FRIDAY 6JUN2014

STRENGTH SUPP:
SUMO DEADLIFT / STRICT PULL UPS
ALTERNATING EMOM FOR 16:00
3 SUMO DEADLIFTS @ 70% OF 1RM BACK SQUAT
5 STRICT PULL UPS
 

METCON:
20 MINUTE AMRAP:
2 ROUNDS OF "CINDY" (5 PULL UPS, 10 PUSH UPS, 15 AIR SQUATS)
1 ROUND OF "DT" (12 DEADLIFTS, 9 HAND POWER CLEANS, 6 PUSH JERKS @ 155#/105#)
*SCORE TOTAL REPS COMPLETED

Posted on 06/06/2014 at 05:36 AM | Permalink | Comments (0)

06/04/2014

APOCALYPTO

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

CFS WOD - THURSDAY 5JUN2014

OLY: 
CLEAN COMPLEX
15:00 RUNNING CLOCK
1 POWER CLEAN
1 HANG SQUAT CLEAN
2 FRONT SQUATS
1 FULL CLEAN & JERK 
X3
*EVERY 2 MINUTES @ 50%, 60% AND 70%
**USE REMAINING TIME TO FIND 1RM CLEAN & JERK

METCON:
21 THRUSTERS (95#/65#)
12 C-2-B PULL UPS
400M RUN
X3

Posted on 06/04/2014 at 10:37 PM | Permalink | Comments (0)

06/03/2014

FEARLESS

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

CFS WOD - WEDNESDAY 4JUN2014

STRENGTH: 
1 BACK SQUATS 
EVERY 1:30 @ 90% 
X7

METCON:
2 MINUTE AMRAP:
250M ROW
MAX EFFORT KETTLEBELL SWINGS (55#/35#)
2 MINUTE REST
X4
*SCORE TOTAL KBS COMPLETED

Posted on 06/03/2014 at 08:52 PM | Permalink | Comments (0)

06/02/2014

NEW KICKS

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

CFS WOD - TUESDAY 3JUN2014

SKILL WORK
MUSCLE UPS (12:00 RUNNING CLOCK)
3:00 SWING (WORKING BODY CONTROL)
3:00 KIP (WORK TIMING OF KIP-2-PULL)
3:00 TRANSITION (WORK TRANSITION)
3:00 MUSCLE UP ATTEMPTS
*COACHES WILL DIRECT ATHLETES TO THE PROPER LEVEL OF PROGRESSION (PULL UPS AND RING DIPS ARE PART OF THIS SKILL)

METCON:
1:00 RING DIPS
2:00 HANDSTAND PUSH UPS
3:00 BURPEE BOX JUMPS (24"/20")
4:00 WALL BALLS (20#/14#)
5:00 WALKING LUNGES WITH WALL BALL (20#/14)
*SCORE TOTAL REPS COMPLETED

Posted on 06/02/2014 at 08:46 PM | Permalink | Comments (0)

06/01/2014

THE TOWN

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

CFS WOD - MONDAY 2JUN2014

OLY:
SNATCH COMPLEX
EVERY 2 MINUTES @ 100%
X3 

3 SNATCH DEADLIFTS
3 LOW HANG PULLS
3 HI HANG SHRUGS

TAKE 2 MINUTES TO LOAD @ 80%

3 SNATCHES (FULL)
EVERY 2 MINUTES @ 80%
X3

METCON:
10-9-8-7-6-5-4-3-2-1
OVERHEAD SQUATS (95#/65#)
100M RUN BETWEEN EACH OHS SET
*FINISH WITH A 100M RUN

Posted on 06/01/2014 at 09:14 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.***

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