© 2019 CrossFit Spartanburg

AUGUST 2014

August 1, 2014

08/31/2014

OATMEAL CREAM PIE

CFS WOD - MONDAY 1SEP2014

OLY:
SNATCH
EVERY 2 MINUTES
1 HI-HANG + 1 LO-HANG + 1 FULL
@ 65%
X5 

METCON:
12-15-9
POWER SNATCHES (95#/65#)
BURPEES

 

Posted on 08/31/2014 at 10:51 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

LABOR DAY (MONDAY 1SEP2014) SCHEDULE:
OPEN GYM SESSION 8-11AM

TUESDAY, WEDNESDAY, THURSDAY AND FRIDAY WILL HAVE NOONERS AND ALL CLASSES WILL GO AS SCHEDULED.

WEEKEND (6-7SEP2014) SCHEDULE:
INDOC CLASS (SATURDAY) 8-10AM
OPEN GYM 10-11AM
INDOC CLASS (SUNDAY) 2-4PM
OPEN GYM 4-5PM

 

Posted on 08/31/2014 at 07:02 AM | Permalink | Comments (0)

08/28/2014

PATURWEVENIA

CFS WOD - FRIDAY 29AUG2014

STRENGTH SUPP:
2 BENCH PRESS 
EVERY 1:30
X5

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

METCON: 
20 MINUTE AMRAP:
4 CHEST-2-BAR PULL UPS
8 KETTLEBELL SWINGS (55#/35#)
12 WALKING LUNGE STEPS


 

Posted on 08/28/2014 at 10:50 PM | Permalink | Comments (0)

08/27/2014

THE POLE

CFS WOD - THURSDAY 28AUG2014

OLY:
CLEAN & JERK
EVERY 2 MINUTES
1 HI-HANG CLEAN + 1 LO-HANG CLEAN + 1 CLEAN & JERK
@ 65%
X5
*FULL DEPTH CLEANS

METCON:
11 MINUTE AMRAP:
20 WALL BALLS (20#/14#)
10 HANG POWER CLEANS (135#/95#)
*SCORE TOTAL REPS COMPLETED


 

Posted on 08/27/2014 at 08:18 PM | Permalink | Comments (0)

08/26/2014

VINEGAR FLY TRAP

CFS WOD - WEDNESDAY 27AUG2014

STRENGTH:
BACK SQUAT
EVERY 3 MINUTES
10 REPS @ 60%
X3

METCON:
50 DUMBELL SNATCHES (50/30)
25 DOUBLE UNDERS
40 PUSH UPS (HR)
20 DOUBLE UNDERS
30 TOES-2-BAR
15 DOUBLE UNDERS
X2


 

Posted on 08/26/2014 at 08:33 PM | Permalink | Comments (0)

08/25/2014

COUP

CFS WOD - TUESDAY 26AUG2014

SKILL:
HANDSTAND PUSH UP
9:00 RUNNING CLOCK
0:00 - 2:00 MAX EFFORT HSPU (OR HSPU PROGRESSION MODIFICATION)
2:00 - 5:00 REST
5:00 - 9:00 EVERY MINUTE ON THE MINUTE PERFORM:
50% OF MAX EFFORT HSPU (USE ATTEMPT ABOVE)
(EXAMPLE:  MAX EFFORT = 12; 6 REPS EMOM X4)

METCON:
1:00 BURPEE BOX JUMPS (20" M/F)
1:00 CALORIE ROW
1:00 REST
2:00 BURPEE BOX JUMPS
2:00 CALORIE ROW
2:00 REST
3:00 BURPEE BOX JUMPS
3:00 CALORIE ROW
*SCORE TOTAL REPS COMPLETED


 

Posted on 08/25/2014 at 09:33 PM | Permalink | Comments (0)

08/24/2014

KOCCER

CFS WOD - MONDAY 25AUG2014

OLY:
SNATCH
EVERY 2 MINUTES
1 HI-HANG + 1 LO-HANG + 1 FULL
@ 60%
X5 

METCON:
30 OVERHEAD SQUATS (75#/55#)
30 PULL UPS
600M RUN
X3


 

Posted on 08/24/2014 at 09:14 PM | Permalink | Comments (0)

08/21/2014

TO THE BULB

CFS WOD - FRIDAY 22AUG2014

STRENGTH SUPP: 
3 BENCH PRESS 
EVERY 1:30
X5

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

METCON: 
500M ROW
25 BURPEES
50 KETTLEBELL SWINGS (55#/35#)


 

Posted on 08/21/2014 at 10:52 PM | Permalink | Comments (0)

08/20/2014

DUSTY RHODES

CFS WOD - THURSDAY 21AUG2014

OLY:
CLEAN & JERK
EVERY 2 MINUTES
1 HI-HANG CLEAN + 1 LO-HANG CLEAN + 1 CLEAN & JERK
@ 60%
X5
*FULL DEPTH CLEANS

METCON:
1-2-3-4-5-6-7-8-9-10
SQUAT CLEANS (95#/65#)
10-9-8-7-6-5-4-3-2-1
TOES-2-BAR

 

Posted on 08/20/2014 at 08:27 PM | Permalink | Comments (0)

08/19/2014

RIVERBOAT RON

CFS WOD - WEDNESDAY 20AUG2014

STRENGTH:
FRONT SQUAT (DE-LOAD)
EVERY 3 MINUTES
10 REPS @ 55%
X3

METCON:
"MCGHEE"
30 MINUTE AMRAP:
5 DEADLIFTS (275#/185#)
13 PUSH UPS
9 BOX JUMPS (24"/20") 

 

08/18/2014

THE EXPENDABLES

CFS WOD - TUESDAY 19AUG2014

SKILL:
HANDSTAND PUSH UP
9:00 RUNNING CLOCK
0:00 - 2:00 MAX EFFORT HSPU (OR HSPU PROGRESSION MODIFICATION)
2:00 - 5:00 REST
5:00 - 9:00 EVERY MINUTE ON THE MINUTE PERFORM:
50% OF MAX EFFORT HSPU (USE ATTEMPT ABOVE)
(EXAMPLE:  MAX EFFORT = 12; 6 REPS EMOM X4)

METCON:
7 CHEST-2-BAR PULL UPS
14 ABMAT SIT UPS
21 DOUBLE UNDERS
X5


 

Posted on 08/18/2014 at 10:41 PM | Permalink | Comments (0)

08/17/2014

RON RIVERA

CFS WOD - MONDAY 18AUG2014

OLY:
SNATCH (DE-LOAD)
EVERY 2:00
5 TOUCH-N-GO REPS @ 55%
X5
*FULL DEPTH

METCON:
30 POWER SNATCHES (75#/55#)
50 WALL BALLS (20#/14#)
20 POWER SNATCHES
50 WALL BALLS
10 POWER SNATCHES


 

Posted on 08/17/2014 at 09:03 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 08/17/2014 at 08:59 PM | Permalink | Comments (0)

08/14/2014

OLD MAN'S FOOT PRANK

CFS WOD - FRIDAY 15AUG2014

STRENGTH SUPP: 
4 BENCH PRESS 
EVERY 1:30
X5

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

METCON: 
12 MINUTE AMRAP:
1 MILE RUN
MAX CALORIE ROW

Posted on 08/14/2014 at 10:06 PM | Permalink | Comments (0)

08/13/2014

SEED

CFS WOD - THURSDAY 14AUG2014

OLY:
CLEANS (DE-LOAD)
EVERY 2 MINUTES
5 TOUCH-N-GO REPS @ 55%
X5

METCON:
8 DEADLIFTS (225#/155#)
24FT BURPEE BROAD JUMP AWAY FROM THE BAR
24FT BEAR CRAWL BACK TO THE BAR
X4
*24FT = 4 MATS


 

Posted on 08/13/2014 at 09:17 PM | Permalink | Comments (0)

08/12/2014

NOOKIE

CFS WOD - WEDNESDAY 13AUG2014

STRENGTH:
FRONT SQUAT TEST
15:00 RUNNING CLOCK

5 @ 60%
3 @ 70%
1 @ 80%
*USE REMAINING TIME TO FIND NEW 1RM FRONT SQUAT

METCON:
"DEATH BY THRUSTERS" (95#/65#)
1 ON MINUTE 1, 2 ON MINUTE 2, 3 ON MINUTE 3...UNTIL ATHLETE FAILS TO COMPLETE THE REQUIRED AMOUNT OF REPS IN THE MINUTE PROVIDED.


 

Posted on 08/12/2014 at 11:33 PM | Permalink | Comments (0)

08/11/2014

LOVE HAMMER

CFS WOD - TUESDAY 12AUG2014

SKILL:
HANDSTAND PUSH UP
9:00 RUNNING CLOCK
0:00 - 2:00 MAX EFFORT HSPU (OR HSPU PROGRESSION MODIFICATION)
2:00 - 5:00 REST
5:00 - 9:00 EVERY MINUTE ON THE MINUTE PERFORM:
50% OF MAX EFFORT HSPU (USE ATTEMPT ABOVE)
(EXAMPLE:  MAX EFFORT = 12; 6 REPS EMOM X4)

METCON:
15 PULL UPS
30 SIT UPS
15 BURPEES
30 PUSH UPS (HR)
15 TOES-2-BAR
30 RING DIPS
15 TOES-2-BAR
30 PUSH UPS (HR)
15 BURPEES
30 SIT UPS
15 PULL UPS

 

Posted on 08/11/2014 at 06:45 PM | Permalink | Comments (1)

08/10/2014

TANK TOPS

CFS WOD - MONDAY 11AUG2014

OLY:
SNATCH TEST
15:00 RUNNING CLOCK

EVERY 1:30:
1 HANG SNATCH + 1 SNATCH @ 60%
1 HANG SNATCH + 1 SNATCH @ 70%
1 HANG SNATCH + 1 SNATCH @ 80%
*USE REMAINING TIME TO ESTABLISH NEW 1RM SNATCH

METCON:
9 MINUTE AMRAP:
3 SNATCHES (135#/85#)
21 DOUBLE UNDERS
*SCORE TOTAL REPS COMPLETED
**SNATCHES ARE FULL DEPTH 

 

Posted on 08/10/2014 at 07:34 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

THERE WILL BE NOONERS EVERY DAY.
ALL CLASSES WILL GO AS SCHEDULED.

 

Posted on 08/10/2014 at 07:29 PM | Permalink | Comments (0)

08/07/2014

PRESEASON FOOTBALL

CFS WOD - FRIDAY 8AUG2014

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: 
50 WALL BALLS (20#/14#)
50 BOX JUMPS (24"/20")
2 MINUTE REST
40 WALL BALLS
40 BOX JUMPS
1 MINUTE REST
30 WALL BALLS
30 BOX JUMPS

 

08/06/2014

PEACH MILKSHAKE

CFS WOD - THURSDAY 7AUG2014

OLY:
CLEAN & JERK TEST
15:00 RUNNING CLOCK

EVERY 2 MINUTES:
1 HANG CLEAN + 1 CLEAN & JERK @ 60%
1 HANG CLEAN + 1 CLEAN & JERK @ 70%
1 HANG CLEAN + 1 CLEAN & JERK @ 80%
*USE REMAINING TIME TO ESTABLISH NEW 1RM CLEAN & JERK

METCON:
"GRACE"
30 CLEAN & JERKS (135#/95#)


 

Posted on 08/06/2014 at 11:17 PM | Permalink | Comments (0)

08/05/2014

EMOTIONAL STABILITY

CFS WOD - WEDNESDAY 6AUG2014

STRENGTH:
FRONT SQUAT
15 REPS AT 75%
*IF ATHLETE WAS UNABLE TO COMPLETE THE ENTIRE SET LAST WEEK (70%) THEY SHOULD RE-ATTEMPT

METCON:
7 MINUTE AMRAP:
7 DEADLIFTS (225#/155#)
7 HANDSTAND PUSH UPS
7 PULL UPS
*SCORE TOTAL REPS COMPLETED


 

Posted on 08/05/2014 at 06:38 PM | Permalink | Comments (0)

08/04/2014

SKRUNKLE

CFS WOD - TUESDAY 5AUG2014

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:
400M RUN
50 DOUBLE UNDERS
50 KETTLEBELL SWINGS (55#/35#)
50 DOUBLE UNDERS
400M RUN


 

Posted on 08/04/2014 at 10:09 PM | Permalink | Comments (0)

08/03/2014

POSITIVE PUMPKIN

CFS WOD - MONDAY 4AUG2014

OLY:
SNATCH COMPLEX
EVERY 2 MINUTES
X5

1 HANG SNATCH @ 80% + 1 SNATCH @ 90%

METCON:
21-15-9
OVERHEAD SQUATS (95#/65#)
BURPEES
TOES-2-BAR

  

Posted on 08/03/2014 at 09:06 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

THERE WILL BE A NOONER EVERY DAY THIS WEEK AND ALL CLASSES WILL GO AS SCHEDULED.

DUE TO THE INDOC CLASS THIS WEEKEND, WE WILL BE USING A MODIFIED OPEN GYM SCHEDULE THIS WEEKEND:
SATURDAY:  10-11AM
SUNDAY:  4-5PM

 

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