© 2019 CrossFit Spartanburg

JULY 2014

July 1, 2014

07/31/2014

PUMP UP THE JELLY

CFS WOD - FRIDAY 1AUG2014

STRENGTH SUPP: 
5 BENCH PRESS 
EVERY 1:30
X5 

5 BULGARIAN SPLIT SQUAT (EACH LEG) 
EVERY 1:30 
X5
*ATTEMPT TO INCREASE LOADS FROM LAST WEEK

METCON: 
1:00 DEADLIFTS (155#/105#)
1:00 PUSH UPS (HAND RELEASE)
1:00 MOUNTAIN CLIMBERS
1:00 REST
X3
*SCORE TOTAL REPS COMPLETED


 

Posted on 07/31/2014 at 10:43 PM | Permalink | Comments (0)

SATURDAY COACHING SESSION: GRIP STRENGTH

We put a post out on FB about this a little while ago, but we are going to start doing "CFS Coaching Sessions" on Saturday mornings from 8-9AM.  Topics will range anywhere from Oly lifts to gymnasty stuff to nutrition.  ALL CFS ATHLETES ARE INVITED/ENCOURAGED TO ATTEND!

The CFS Coaching Session this Saturday (2AUG2014) will be "Grip Strength".  Joel will be leading the charge.  
A stronger grip means a better athlete. If you list all the exercises we do in CrossFit and then highlight all the exercises where grip plays an integral role, it’s going to be about 75 percent of them, with many of them our staples. How many other things can you work on to instantly gain efficiency across nearly every exercise we do? Not many. So come on out and learn new/old school ways to develop grip strength.

 

Posted on 07/31/2014 at 10:59 AM | Permalink | Comments (0)

SAVE DA BUNNY

CFS WOD - THURSDAY 31JUL2014

OLY:
CLEAN & JERK
1 HANG CLEAN @ 80% + 1 CLEAN & JERK @ 90%
EVERY 3 MINUTES
X5

METCON:
150 DOUBLE UNDERS
*EVERY TIME THE ATHLETE BREAKS, STOPS, MISSES, ETC...A 1 SQUAT CLEAN (185#/135#) PENALTY MUST BE COMPLETED PRIOR TO RESUMING DOUBLE UNDERS

 

Posted on 07/31/2014 at 10:24 AM | Permalink | Comments (0)

07/29/2014

TMNT

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

CFS WOD - WEDNESDAY 30JUL2014

STRENGTH:
FRONT SQUAT
15 REPS AT 70%

METCON:
15 MINUTE AMRAP:
400M RUN
15 SHOULDER-2-OVERHEAD (95#/65#)
10 PULL UPS
400M RUN
10 SHOULDER-2-OVERHEAD
15 PULL UPS

 

Posted on 07/29/2014 at 10:13 PM | Permalink | Comments (0)

JET LAG

CFS WOD - TUESDAY 29JUL2014

SKILL:
20 YARD SHUTTLE
5/10/5
EMOM
X9
*START AT THE START LINE, RUN OUT 5 YARDS AND BACK TO THE START LINE, RUN OUT 10 YARDS AND BACK TO THE START LINE, RUN OUT 5 YARDS AND BACK THROUGH THE START LINE

METCON:
50 CALORIE ROW
30 BURPEE BOX JUMPS (24"/20")

 

Posted on 07/29/2014 at 10:05 AM | Permalink | Comments (0)

07/28/2014

THE CHAMP X4

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

CFS WOD - MONDAY 28JUL2014

OLY:
SNATCH COMPLEX
EVERY 2 MINUTES
X5

1 HANG SNATCH @ 80% + 1 SNATCH @ 85%

METCON:
18 WALL BALLS (20#/14#)
6 POWER SNATCHES (115#/85#)
X5

 

Posted on 07/28/2014 at 12:45 AM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

***THERE WILL BE NOONERS ON TUESDAY, THURSDAY AND FRIDAY.  ALL OTHER CLASSES WILL GO AS SCHEDULED.***

 

Posted on 07/28/2014 at 12:30 AM | Permalink | Comments (0)

07/26/2014

NASTY SAUCE

CFS WOD - FRIDAY 25JUL2014

STRENGTH SUPP: 
7 BENCH PRESS 
EMOM 
X5 

5 BULGARIAN SPLIT SQUAT (EACH LEG) 
EMOM 
X5

METCON: 
400M RUN 
30 HANG POWER CLEANS (155#/105#) 
400M RUN 
50 KBS (55#/35#)
400M RUN 
30’ FRONT RACK LUNGE WALK (155#/105#)

 

Posted on 07/26/2014 at 11:47 AM | Permalink | Comments (0)

07/24/2014

FIVE GUYS CARB LOAD

CFS WOD - THURSDAY 24JUL2014

OLY:
CLEAN & JERK
1 HANG CLEANS + 1 CLEAN & JERK
EVERY 3 MINUTES AT 85%
X5

METCON:
3 MINUTE AMRAP:
10 CALORIE ROW
10 BOX JUMPS (24"/20")

2 MINUTE REST

3 MINUTE AMRAP:
10 DEADLIFTS (185#/135#)
10 BURPEES

2 MINUTE REST

3 MINUTE AMRAP:
BURPEE PULL UPS
*SCORE TOTAL REPS COMPLETED

 

Posted on 07/24/2014 at 10:41 AM | Permalink | Comments (0)

07/22/2014

DOMINUS VOBISCUM...SON

CFS WOD - WEDNESDAY 23JUL2014

STRENGTH:
FRONT SQUAT
15 REPS AT 65%

METCON:
21-18-15-12-9-6-3
THRUSTERS (95#/65#)
PULL UPS

 

07/22/2014

CALI SWAG

CFS WOD - TUESDAY 22JUL2014

SKILL:
20 YARD SHUTTLE
5/10/5
EMOM
X8
*START AT THE START LINE, RUN OUT 5 YARDS AND BACK TO THE START LINE, RUN OUT 10 YARDS AND BACK TO THE START LINE, RUN OUT 5 YARDS AND BACK THROUGH THE START LINE

METCON:
12 MINUTE AMRAP:
3 WALL WALKERS
6 RING DIPS
9 ALTERNATING DB SNATCHES (50#/30#)


 

Posted on 07/22/2014 at 09:38 AM | Permalink | Comments (0)

07/20/2014

FROZEN TATS

CFS WOD - MONDAY 21JUL2014

OLY:
SNATCH COMPLEX
EVERY 2 MINUTES @ 80%
X5

1 HANG SNATCH + 1 SNATCH

METCON:
10 OVERHEAD SQUATS (135#/95#)
30 DOUBLE UNDERS
X3

 

Posted on 07/20/2014 at 07:42 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

***THERE WILL BE NO AFTERNOON CLASSES ON FRIDAY AND NO OPEN GYM SESSIONS THIS WEEKEND DUE TO THE GREENVILLE GAMES.  YA'LL HEAD OUT THERE AND SHOW 'EM HOW CFS DOES IT.***

 

Posted on 07/20/2014 at 05:58 PM | Permalink | Comments (0)

07/17/2014

BUTT MONEY

CFS WOD - FRIDAY 18JUL2014

MOBILITY / STRENGTH SUPP:
10-15 MINUTES OF MOBILITY WORK

MAX EFFORT STRICT PULL UPS

METCON:
"HELEN"
400M RUN
21 KETTLEBELL SWINGS (55#/35#)
12 PULL UPS
X3


 

Posted on 07/17/2014 at 09:40 PM | Permalink | Comments (0)

07/16/2014

DAN BAILEY

CFS WOD - THURSDAY 17JUL2014

OLY:
CLEAN & JERK
1 HANG CLEANS + 1 CLEAN & JERK
EVERY 3 MINUTES AT 80%
X5

METCON:
8 MINUTE AMRAP: 
21 DEADLIFTS (225#/155#)
15 TOES-2-BAR
9 HANDSTAND PUSH UPS
21 HANG POWER CLEANS (135#/95#)
15 TOES-2-BAR
9 HANDSTAND PUSH UPS
21 DEADLIFTS (225#/155#)
15 TOES-2-BAR
9 HANDSTAND PUSH UPS
*MAX CALORIE ROW WITH REMAINING TIME FOR ADDITIONAL REPS IF ATHLETE IS ABLE TO COMPLETE THE ABOVE SERIES


 
 

Posted on 07/16/2014 at 10:36 PM | Permalink | Comments (0)

07/15/2014

OL' HENRY

CFS WOD - WEDNESDAY 16JUL2014

STRENGTH:
FRONT SQUAT
15 REPS AT 60%

METCON:
2:00 ON / 2:00 OFF 
BUTCHER PUSH (155#/105#) 
MAX EFFORT WALL BALLS (20#/14#) 
X4 
*BUTCHER PUSH OUT AND BACK 
**SCORE TOTAL WALL BALLS COMPLETED


 

Posted on 07/15/2014 at 05:49 PM | Permalink | Comments (0)

07/14/2014

GOBLIN

***THERE WILL NOT BE A NOONER TODAY.***

CFS WOD - TUESDAY 15JUL2014

SKILL:
20 YARD SHUTTLE
5/10/5
EMOM
X10
*START AT THE START LINE, RUN OUT 5 YARDS AND BACK TO THE START LINE, RUN OUT 10 YARDS AND BACK TO THE START LINE, RUN OUT 5 YARDS AND BACK THROUGH THE START LINE

METCON:
12 MINUTE AMRAP:
12 SIT UPS
9 PULL UPS
6 BURPEES 

 

Posted on 07/14/2014 at 10:01 PM | Permalink | Comments (0)

07/13/2014

AMERICAN GUN

CFS WOD - MONDAY 14JUL2014

OLY:
SNATCH COMPLEX
EVERY 3 MINUTES @ 75%
X4

2 HANG SNATCHES + 1 SNATCH

METCON:
30 POWER SNATCHES (75#/55#)
30 BOX JUMPS (24"/20")
20 POWER SNATCHES (95#/65#)
20 BOX JUMPS
10 POWER SNATCHES (115#/85#)
10 BOX JUMPS


 

Posted on 07/13/2014 at 06:26 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

***DUE TO THE INDOC CLASS THIS WEEKEND, OPEN GYM HOURS WILL BE 10-11AM ON SATURDAY AND 4-5PM ON SUNDAY.***

 

Posted on 07/13/2014 at 06:22 PM | Permalink | Comments (0)

07/10/2014

TYRANT

CFS WOD - FRIDAY 11JUL2014

STRENGTH SUPP:
SUMO DEADLIFT / STRICT PULL UPS
ALTERNATING EMOM FOR 12:00
1 SUMO DEADLIFTS @ 95% OF 1RM BACK SQUAT (405#/285# MAX LIMIT)
7 STRICT PULL UPS

METCON:
TABATA MASH UP
HANDSTAND PUSH UPS / TOES-2-BAR
X8
*:20 ON / :10 OFF
**ALTERNATING
***8 ROUNDS OF EACH MOVEMENT (8:00 TOTAL)
****SCORE TOTAL REPS COMPLETED

 

 

07/09/2014

TRIPLE LAY

CFS WOD - THURSDAY 10JUL2014

OLY:
CLEAN & JERK
2 HANG CLEANS + 1 CLEAN & JERK
EVERY 3 MINUTES AT 75%
X4

METCON:
6 MINUTE AMRAP: 
5 DEADLIFTS (135#/95#) 
5 POWER CLEANS (135#/95#) 
5 BURPEES


 

Posted on 07/09/2014 at 07:15 PM | Permalink | Comments (0)

07/08/2014

PERINEUM

CFS WOD - WEDNESDAY 9JUL2014

STRENGTH:
FRONT SQUAT
15 REPS AT 55%

METCON:
"JACKIE"
1000M ROW
50 THRUSTERS (45#/35#)
30 PULL UPS


 

Posted on 07/08/2014 at 10:26 PM | Permalink | Comments (0)

07/07/2014

ULTA

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

CFS WOD - TUESDAY 8JUL2014

SKILL:
40 YARD SHUTTLE (5 YARDS, 10 YARDS, 5 YARDS)
EMOM
X9

METCON:
40 DOUBLE UNDERS
30 KETTLEBELL SWINGS (55#/35#)
400M RUN
30 KETTLEBELL SWINGS
40 DOUBLE UNDERS


 

Posted on 07/07/2014 at 10:17 PM | Permalink | Comments (0)

07/06/2014

HIPSTER

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

CFS WOD - MONDAY 7JUL2014

OLY:
SNATCH COMPLEX
EVERY 3 MINUTES @ 70%
X5 

2 HANG SNATCHES + 1 SNATCH

METCON:
15-12-9-6-3
SHOULDER-2-OVERHEAD (115#/85#)
CHEST-2-BAR PULL UPS


 

Posted on 07/06/2014 at 03:40 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

 

Posted on 07/06/2014 at 03:38 PM | Permalink | Comments (0)

07/04/2014

FLAG AND A 2X4

***THE GYM WILL BE OPEN TODAY FROM 8-11AM AND CLOSED ON SATURDAY.  HAVE AN AWESOME JULY 4TH WEEKEND!***

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

CFS WOD - FRIDAY 4JUL2014

STRENGTH SUPP:
SUMO DEADLIFT / STRICT PULL UPS
ALTERNATING EMOM FOR 12:00
2 SUMO DEADLIFTS @ 90% OF 1RM BACK SQUAT (385#/255# MAX LIMIT)
7 STRICT PULL UPS

METCON:
25 KETTLEBELL SNATCH RIGHT (55#/35#)
25 KETTLEBELL SNATCH LEFT
100 DOUBLE UNDERS
50 PULL UPS

 

Posted on 07/04/2014 at 07:13 AM | Permalink | Comments (0)

07/02/2014

LAND SHARKS

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

CFS WOD - THURSDAY 3JUL2014

OLY:
CLEAN & JERK
2 HANG CLEANS + 1 CLEAN & JERK
EVERY 3 MINUTES AT 70%
X5

METCON:
1:00 OVERHEAD SQUATS (95#/65#)
1:00 TOES-2-BAR
1:00 BOX JUMP OVERS (24"/20")
1:00 REST
X3
*SCORE TOTAL REPS COMPLETED


 

Posted on 07/02/2014 at 10:10 PM | Permalink | Comments (0)

07/01/2014

VIKING BLOOD

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

CFS WOD - WEDNESDAY 2JUL2014

STRENGTH:
FRONT SQUAT
15 REPS AT 50%

METCON:
12 MINUTE AMRAP:
10 SIT UPS
10 DEADLIFTS (155#/105#)
10 PUSH UPS

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