© 2019 CrossFit Spartanburg

NOVEMBER 2014

November 1, 2014

11/30/2014

PUMPKIN CREAM MUFFINS

CFS WOD - MONDAY 1DEC2014

OLY:
SNATCH COMPLEX
0:00 - 5:00 = 3 SNATCH DEADLIFTS EMOM @ 85%
5:00 - 11:00 = 1 SNATCHES EMOM @ 85%

METCON:
30 BOX JUMPS (24"/20")
30 WALL BALLS (20#/14#)
30 PULL UPS
30 WALL BALLS
30 BOX JUMPS
*16 MINUTE TIME CAP


 

Posted on 11/30/2014 at 05:37 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 11/30/2014 at 05:34 PM | Permalink | Comments (0)

11/25/2014

VANCOMYCIN

CFS WOD - WEDNESDAY 26NOV2014

CLEAN COMPLEX
0:00 - 5:00 = 4 CLEAN DEADLIFTS EMOM @ 85%
5:00 - 11:00 = 1 CLEAN & JERK E2MOM @ 85%

METCON:
5:00 CALORIE ROW
4:00 KETTLEBELL SWINGS (35#/25#)
3:00 BURPEES
*SCORE TOTAL REPS COMPLETED


 

Posted on 11/25/2014 at 10:50 PM | Permalink | Comments (0)

11/24/2014

GIRL

CFS WOD - TUESDAY 25NOV2014

STRENGTH:
SQUATS
EVERY 3 MINUTES (E3MOM)
6 BACK SQUATS + 3 FRONT SQUATS
@ 70% OF FRONT SQUAT MAX
X3

METCON:
"CINDY"
20 MINUTE AMRAP:
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS


 

Posted on 11/24/2014 at 08:56 PM | Permalink | Comments (0)

11/23/2014

WAR HAMMER

CFS WOD - MONDAY 24NOV2014

OLY:
SNATCH COMPLEX
0:00 - 5:00 = 3 SNATCH DEADLIFTS EMOM @ 80%
5:00 - 11:00 = 2 SNATCHES E2MOM @ 80%

METCON:
15 DEADLIFTS (185#/135#)
15 BOX JUMPS (24"/20")
X5

 

Posted on 11/23/2014 at 07:36 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

THANKSGIVING WEEK:
MONDAY - WEDNESDAY = NORMAL HOURS + NOONERS
THURSDAY = CLOSED
FRIDAY = 8-11AM OPEN GYM
SATURDAY = 8-11AM OPEN GYM
SUNDAY = 2-4PM OPEN GYM

 

Posted on 11/23/2014 at 11:15 AM | Permalink | Comments (0)

11/20/2014

CONDUIT

CFS WOD - FRIDAY 21NOV2014

STRENGTH SUPP:
BACK RACK LUNGE
EVERY 2:30 MINUTES
8 EACH LEG
X4

METCON:
3 MINUTE ROUNDS:
400M RUN
MAX EFFORT KETTLEBELL SWINGS (55#/35#)
X4
*REST 2 MINUTES BETWEEN ROUNDS
**SCORE TOTAL KBS REPS COMPLETED

 

Posted on 11/20/2014 at 05:55 PM | Permalink | Comments (0)

11/19/2014

LEMON PIE OATMEAL

CFS WOD - THURSDAY 20NOV2014

CLEAN COMPLEX
0:00 - 5:00 = 4 CLEAN DEADLIFTS EMOM @ 80%
5:00 - 11:00 = 1 CLEAN & JERK E2MOM @ 80%

METCON:
6-5-4-3-2-1
CLEAN & JERK (185#/125#)
BAR MUSCLE UPS

 

Posted on 11/19/2014 at 10:28 PM | Permalink | Comments (0)

11/18/2014

LIVE FREE OR DIE

CFS WOD - WEDNESDAY 19NOV2014

SKILL:
L-SITS
20 SECONDS ON / 70 SECONDS OFF
X8

METCON:
30 WALL BALLS (20#/14#)
30 CALORIE ROW
X3
*15 MINUTE TIME CAP

 

Posted on 11/18/2014 at 10:36 PM | Permalink | Comments (0)

11/17/2014

GRONK

CFS WOD - TUESDAY 18NOV2014

STRENGTH:
SQUATS
EVERY 3 MINUTES (E3MOM)
7 BACK SQUATS + 4 FRONT SQUATS
@ 65% OF FRONT SQUAT MAX
X3

METCON:
12 MINUTE AMRAP:
7 TOES-2-BAR
14 ALTERNATING DUMBELL SNATCHES (50#/35#)
21 DOUBLE UNDERS
*SCORE TOTAL REPS COMPLETED

 

11/16/2014

BLACK PLAGUE

CFS WOD - MONDAY 17NOV2014

OLY:
SNATCH COMPLEX
0:00 - 6:00 = 3 SNATCH DEADLIFTS EMOM @ 75%
6:00 - 12:00 = 2 SNATCHES E2MOM @ 75%

METCON:
50 OVERHEAD SQUATS (75#/55#)
50 PUSH UPS (HR)
40 POWER SNATCHES (75#/55#)
40 PULL UPS
30 SQUAT SNATCHES (75#/55#)
30 BURPEES
*20 MINUTE TIME CAP

 

Posted on 11/16/2014 at 08:05 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

WE'VE GOT A NEW BATCH OF CFS ATHLETES ROLLING IN THIS WEEK (INDOC CLASS 14-11).  IF YOU SEE A NEW FACE, WELCOME THEM TO THE S**T SHOW BETTER KNOW AS THE BEST DADGUM GYM IN SPARTANBURG!

 

Posted on 11/16/2014 at 08:00 PM | Permalink | Comments (0)

11/13/2014

BLUTERUS

CFS WOD - FRIDAY 14NOV2014

STRENGTH SUPP:
BACK RACK LUNGE
EVERY 2:30 MINUTES
7 EACH LEG
X4

METCON:
3 DEADLIFTS (275#/185#)
3 TOES-2-BAR
X10

 

Posted on 11/13/2014 at 10:26 PM | Permalink | Comments (0)

11/12/2014

NAKED BOLOGNA SANDWICH

CFS WOD - THURSDAY 13NOV2014

CLEAN COMPLEX
0:00 - 6:00 = 5 CLEAN DEADLIFTS EMOM @ 75%
6:00 - 12:00 = 1 CLEAN & JERK E2MOM @ 75%

METCON:
20 DOUBLE UNDERS BUY IN EACH MINUTE
...THEN...
DEATH BY HANG CLEAN(115#/85#)
MINUTE 1 = 20 DU, 1 HANG CLEAN
MINUTE 2 = 20 DU, 2 HANG CLEAN
MINUTE 3 = 20 DU, 3 HANG CLEAN
...ETC...
*SCORE FINAL ROUND COMPLETED PLUS ADDITIONAL REPS INTO THE NEXT


 

Posted on 11/12/2014 at 06:29 PM | Permalink | Comments (0)

11/11/2014

NEW FRIDGE

CFS WOD - WEDNESDAY 12NOV2014

SKILL:
L-SITS
15 SECONDS ON / 45 SECONDS OFF
X9

METCON:
50 WALL BALLS (20#/14#)
800M RUN
50 PULL UPS


 

Posted on 11/11/2014 at 07:10 PM | Permalink | Comments (0)

11/10/2014

MOLLYWHOP

CFS WOD - TUESDAY 11NOV2014

STRENGTH:
SQUATS
EVERY 3 MINUTES (E3MOM)
8 BACK SQUATS + 4 FRONT SQUATS
@ 60% OF FRONT SQUAT MAX
X3

METCON:
7 HANDSTAND PUSH UPS
7 RING DIPS
7 BOX JUMP OVERS (24"/20")
X7

 

Posted on 11/10/2014 at 11:02 PM | Permalink | Comments (0)

11/09/2014

FRANK THE TANK

CFS WOD - MONDAY 10NOV2014

OLY:
SNATCH COMPLEX
0:00 - 6:00 = 3 SNATCH DEADLIFTS EMOM @ 70%
6:00 - 12:00 = 3 SNATCHES E2MOM @ 70%

METCON:
12-10-8
SQUAT SNATCHES (115#/85#)
BURPEE PULL UPS


 

Posted on 11/09/2014 at 04:32 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

DUE TO THE INDOC CLASS THIS WEEKEND, OUR OPEN GYM HOURS WILL BE AS FOLLOWS...
SATURDAY 10AM-NOON
SUNDAY 4-5PM

 

Posted on 11/09/2014 at 04:27 PM | Permalink | Comments (0)

11/06/2014

CANDY CANE

CFS WOD - FRIDAY 7NOV2014

STRENGTH SUPP:
BACK RACK LUNGE
EVERY 2 MINUTES
6 EACH LEG
X5

METCON:
"AIR FORCE"
20 THRUSTERS (95#/65#)
20 SUMO DEADLIFT HIGH PULLS
20 PUSH JERKS
20 OVERHEAD SQUATS
20 FRONT SQUATS
*4 BURPEES EVERY MINUTE ON THE MINUTE
**START THE WORKOUT WITH BURPEES

Posted on 11/06/2014 at 11:12 PM | Permalink | Comments (0)

11/05/2014

SLICK ONE

CFS WOD - THURSDAY 6NOV2014

CLEAN COMPLEX
0:00 - 6:00 = 5 CLEAN DEADLIFTS EMOM @ 70%
6:00 - 12:00 = 2 CLEANS + 1 JERK E2MOM @ 70%

METCON:
1:00 CALORIE ROW
1:00 POWER CLEANS (95#/65#)
1:00 BOX JUMPS (24"/20")
2:00 REST
X4
*SCORE TOTAL REPS COMPLETED

 

 

11/04/2014

BELCHER BUCK

CFS WOD - WEDNESDAY 5NOV2014

SKILL:
L-SITS
10 SECONDS ON / 50 SECONDS OFF
X10

METCON:
8 MINUTE AMRAP:
30 AIR SQUATS
15 PUSH UPS (HR)
20 DOUBLE UNDERS
*SCORE TOTAL REPS COMPLETED


 

Posted on 11/04/2014 at 10:27 PM | Permalink | Comments (0)

11/03/2014

6:00 X2

CFS WOD - TUESDAY 4NOV2014

STRENGTH:
SQUATS
EVERY 3 MINUTES (E3MOM)
9 BACK SQUATS + 5 FRONT SQUATS
@ 55% OF FRONT SQUAT MAX
X3

METCON:
15 DEADLIFTS (225#/155#)
10 CHEST-2-BAR PULL UPS
400M RUN
X4
*20 MINUTE TIME CAP


 

Posted on 11/03/2014 at 10:07 PM | Permalink | Comments (0)

11/02/2014

AIRISH

CFS WOD - MONDAY 3NOV2014

OLY:
SNATCH COMPLEX
0:00 - 6:00 = 3 SNATCH DEADLIFTS EMOM @ 65%
6:00 - 12:00 = 3 SNATCHES E2MOM @ 65%

METCON:
21-18-15-12-9-6-3
KETTLEBELL SNATCHES-RIGHT (55#/35#)
WALL BALLS (20#/14#)
KETTLEBELL SNATCHES-LEFT
SIT UPS
*20 MINUTE TIME CAP


 

Posted on 11/02/2014 at 08:49 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.

THERE WILL NOT BE AN OPEN GYM SESSION ON SATURDAY DUE TO THE REP YOUR BOX COMPETITION IN GREENVILLE.

 

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