© 2019 CrossFit Spartanburg

DECEMBER 2014

December 1, 2014

12/30/2014

SHINY STICKERS

REMINDER:  THERE WILL NOT BE A 7PM CLASS TONIGHT

CFS WOD - WEDNESDAY 31DEC2014

SKILL:
HANDSTAND PUSH UPS
15:00 HANDSTAND PUSH UP WORK
BEGINNER:  KIPPING HSPU
ADVANCED:  STRICT HSPU
COMPETITION:  DEFICIT HSPU

METCON:
40 CALORIE ROW
20 BURPEES
40 KETTLEBELL SWINGS (70#/55#)
20 RING DIPS
40 PULL UPS
20 BOX JUMP OVERS (24"/20")


 

Posted on 12/30/2014 at 08:36 PM | Permalink | Comments (0)

12/29/2014

GOOSE

CFS WOD - TUESDAY 30DEC2014

STRENGTH:
SQUATS (TEST DAY)
20:00 CLOCK
% BASED ON FRONT SQUAT MAX

EVERY 2:30
6 BACK SQUATS + 3 FRONT SQUATS @ 60%
4 BACK SQUATS + 2 FRON SQUATS @ 70%
2 BACK SQUATS + 1 FRONT SQUATS @ 80%
USE REMAINING TIME TO ESTABLISH NEW 1RM FRONT SQUAT

METCON:
8 MINUTE AMRAP:
14 WALL BALLS (20#/14#)
7 TOES-2-BAR 

 

Posted on 12/29/2014 at 09:30 PM | Permalink | Comments (0)

12/28/2014

PLAYOFFS

CFS WOD - MONDAY 29DEC2014

OLY:
SNATCH
2 SNATCH DEADLIFTS + 2 SNATCH PULLS + 1 SNATCH + 2 OVERHEAD SQUATS
@ 55%
EVERY 2:30
X5
*SNATCH PULL = FROM HANG ABOVE THE KNEE, SWEEP TO POCKET, SHRUG PULL

METCON (RX):
“ISAGRANNIE’
(135#/95#)
6 POWER SNATCHES
30 DOUBLE UNDERS
6 CLEAN & JERKS
30 SIT UPS
X5
*20 MINUTE TIME CAP

 

Posted on 12/28/2014 at 11:42 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

MONDAY: REGULAR SCHEDULE
TUESDAY: REGULAR SCHEDULE
WEDNESDAY: REGULAR SCHEDULE WITH NO 7PM CLASS
THURSDAY: OPEN GYM 2-4PM
FRIDAY: REGULAR SCHEDULE
SATURDAY: OPEN GYM 10AM-NOON
SUNDAY: OPEN GYM 4-5PM

 

Posted on 12/28/2014 at 11:39 PM | Permalink | Comments (0)

12/22/2014

BATTLESHIP GREY

CFS WOD - TUESDAY 23DEC2014

STRENGTH:
SQUATS
EVERY 3 MINUTES (E3MOM)
2 BACK SQUATS + 1 FRONT SQUATS
@ 90% OF FRONT SQUAT MAX
X3

METCON:
BUY IN:  50 DOUBLE UNDERS

10 BURPEE PULL UPS (6" ABOVE MAX REACH)
30 WALKING LUNGE STEPS (15 EACH LEG)
X3

CASH OUT:  50 DOUBLE UNDERS


 

Posted on 12/22/2014 at 10:19 PM | Permalink | Comments (0)

12/21/2014

NO LIFT, NO GIFT

CFS WOD - MONDAY 22DEC2014

OLY:
SNATCH (DE-LOAD)
EVERY 2:00
3 SNATCHES (TOUCH-N-GO)
@ 55%
X4

METCON:
"12 BARS OF CHRISTMAS"
(95#/65#)
1 DEADLIFT
2 HANG POWER CLEANS
3 FRONT SQUATS
4 SHOULDER PRESS
5 BACK SQUATS
6 PUSH PRESS
7 THRUSTERS
8 SQUAT CLEANS
9 PUSH JERKS
10 HANG POWER SNATCHES
11 OVERHEAD SQUATS
12 SUMO DEADLIFT HIGH PULLS
*START WITH 1 DEADLIFT AND PROGRESS THROUGH THE WORKOUT JUST LIKE THE "12 DAYS OF CHRISTMAS" SONG (1 DEADLIFT, 2 HANG POWER CLEANS, 1 DEADLIFT, 3 FRONT SQUATS, 2 HANG POWER CLEANS, 1 DEADLIFT...ETC...)
**40 MINUTE TIME CAP

 

Posted on 12/21/2014 at 08:59 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

CHRISTMAS WEEK:
MONDAY: REGULAR SCHEDULE
TUESDAY: REGULAR SCHEDULE
WEDNESDAY (CHRISTMAS EVE): CLOSED
THURSDAY (CHRISTMAS): CLOSED
FRIDAY: OPEN GYM 8-11AM
SATURDAY: OPEN GYM 8-11AM
SUNDAY: OPEN GYM 2-4PM

 

Posted on 12/21/2014 at 08:52 PM | Permalink | Comments (0)

12/18/2014

CORRUPTION

CFS WOD - FRIDAY 19DEC2014

COMPETITION SIMULATION DAY:
0:00 – 8:00 
AMRAP:
100 DOUBLE UNDERS
50 BURPEES
25 OVERHEAD SQUATS (115#/75#)

8:00 – 13:00 
REST

13:00 – 19:00 
AMRAP:
1 MINUTE MAX EFFORT PULL UPS
1 MINUTE MAX EFFORT HANDSTAND PUSH UPS
X3

19:00 – 24:00 
REST

24:00 – 28:00
AMRAP:
5 THRUSTERS (115#/75#)
10 RING DIPS
*SCORE TOTAL REPS COMPLETED ON ALL 3 OF THE AMRAPS COMBINED (ONE SCORE)

 

Posted on 12/18/2014 at 09:17 PM | Permalink | Comments (0)

12/17/2014

GYRO PLATE WITH RICE

CFS WOD - THURSDAY 18DEC2014

OLY WORK:
CLEAN & JERK (DE-LOAD)
EVERY 2:30
3 CLEANS (TOUCH-N-GO) + 1 JERK @ 55%
X4

METCON:
"DT"
12 DEADLIFTS (155#/105#)
9 HANG POWER CLEANS (155#/105#)
6 PUSH JERKS (155#/105#)
X5

 

Posted on 12/17/2014 at 09:37 PM | Permalink | Comments (0)

12/16/2014

CHEVY

CFS WOD - WEDNESDAY 17DEC2014

SKILL:
12 MINUTES OF PULL UP WORK
BEGINNERS - WORK ON BASIC KIPPING
ADVANCED - WORK ON BUTTERFLY PULL UPS
COMPETITION - WORK ON CHEST-2-BAR PULL UPS

METCON:
"MORRISON"
50-40-30-20-10
WALL BALLS (20#/14#)
BOX JUMPS (24"/20")
KETTLEBELL SWINGS (55#/35#)
*40 MINUTE TIME CAP

 

12/15/2014

SKRUNK

CFS WOD - TUESDAY 16DEC2014

STRENGTH:
SQUATS
EVERY 3 MINUTES (E3MOM)
3 BACK SQUATS + 2 FRONT SQUATS
@ 85% OF FRONT SQUAT MAX
X3

METCON:
BUY IN:  500M ROW

21-15-9
BENCH PRESS (135#/95#)
TOES-2-BAR
*15 MINUTE TIME CAP


 

Posted on 12/15/2014 at 08:22 PM | Permalink | Comments (0)

12/14/2014

CLOVER

CFS WOD - MONDAY 15DEC2014

OLY:
SNATCH TEST
18:00 CLOCK

EVERY 1:30
3 SNATCH DEADLIFTS + 1 SNATCH
(55%, 60%, 65%, 70%, 75%, 80%)

USE REMAINING TIME TO ESTABLISH NEW 1RM SNATCH

METCON:
6 MINUTE AMRAP:
15 PULL UPS
15 HANG POWER SNATCHES (75#/55#)
X3
MAX CHEST-2-BAR PULL UPS WITH REMAINING TIME
*SCORE TOTAL C-2-B PULL UPS COMPLETED

 

Posted on 12/14/2014 at 09:21 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 12/14/2014 at 09:15 PM | Permalink | Comments (0)

12/11/2014

TRANSITIONAL

CFS WOD - FRIDAY 12DEC2014

COMPETITION SIMULATION DAY:
0:00 – 5:00 
AMRAP:
5 TOES-2-BAR
7 SQUAT CLEANS (95#/65#)

5:00 – 10:00 
REST

10:00 – 15:00 
AMRAP:
5 THRUSTERS (95#/65#)
7 BOX JUMPS (24”/20”)

15:00 – 20:00 
REST

20:00 – 25:00
AMRAP:
5 CLEAN & JERKS (95#/65#)
7 PUSH UPS (HR)
*SCORE TOTAL REPS COMPLETED ON ALL 3 OF THE AMRAPS COMBINED (ONE SCORE)


 

Posted on 12/11/2014 at 08:44 PM | Permalink | Comments (0)

12/10/2014

TWENTY-TWO THOUSAND CHICKENS

CFS WOD - THURSDAY 11DEC2014

OLY:
CLEAN & JERK TEST
18:00 CLOCK

0:00 – 6:00
EMOM
3 CLEAN DEADLIFTS + 1 CLEAN & JERK
(55%, 60%, 65%, 70%, 75%, 80%)

6:00 – 18:00
ESTABLISH NEW 1RM CLEAN & JERK

METCON:
10 WALL BALLS (20#/14#)
10 DEADLIFTS (135#/95#)
X10
*20 MINUTE TIME CAP

 

Posted on 12/10/2014 at 10:10 PM | Permalink | Comments (0)

12/09/2014

PETROGEN

CFS WOD - WEDNESDAY 10DEC2014

SKILL:
12 MINUTES OF PULL UP WORK
BEGINNERS - WORK ON BASIC KIPPING
ADVANCED - WORK ON BUTTERFLY PULL UPS
COMPETITION - WORK ON CHEST-2-BAR PULL UPS

METCON:
20 PULL UPS
30 SIT UPS
40 DOUBLE UNDERS
2 MINUTE REST
X3


 

Posted on 12/09/2014 at 07:50 PM | Permalink | Comments (0)

12/08/2014

ON A TUESDAY

CFS WOD - TUESDAY 9DEC2014

STRENGTH:
SQUATS
EVERY 3 MINUTES (E3MOM)
4 BACK SQUATS + 2 FRONT SQUATS
@ 80% OF FRONT SQUAT MAX
X3

METCON:
21-15-9
FRONT SQUATS (135#/95#)
HANDSTAND PUSH UPS
BURPEES

 

Posted on 12/08/2014 at 09:05 PM | Permalink | Comments (0)

12/07/2014

LEFTY

CFS WOD - MONDAY 8DEC2014

OLY:
SNATCH COMPLEX
0:00 - 5:00 = 3 SNATCH DEADLIFTS EMOM @ 90%
5:00 - 11:00 = 1 SNATCHES EMOM @ 90%

METCON:
10 MINUTE AMRAP:
30 SNATCHES (75#/45#)
30 SNATCHES (135#/75#)
30 SNATCHES (165#/100#)
MAX SNATCHES (210#/120#)


 

Posted on 12/07/2014 at 10:34 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

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

 

Posted on 12/07/2014 at 10:01 PM | Permalink | Comments (0)

12/05/2014

WEEKEND SCHEDULE

DUE TO THE DECEMBER INDOC CLASS, THE WEEKEND OPEN GYM HOURS WILL BE AS FOLLOWS:

SATURDAY 10AM-NOON
SUNDAY 4-5PM

 

12/04/2014

DEFCON 8

CFS WOD - FRIDAY 5DEC2014

STRENGTH SUPP:
BACK RACK LUNGE
EVERY 3:00 MINUTES
8 EACH LEG
X4
*INCREASE LOAD

METCON:
3:00 MAX CALORIE ROW
2:00 MAX KETTLEBELL SWINGS (55#/35#)
1:00 MAX BURPEES
3:00 REST
X2
*SCORE TOTAL REPS COMPLETED


 

Posted on 12/04/2014 at 11:03 PM | Permalink | Comments (0)

12/03/2014

COLUMBIAN BAM BAM

CFS WOD - THURSDAY 4DEC2014

CLEAN COMPLEX
0:00 - 4:00 = 4 CLEAN DEADLIFTS EMOM @ 90%
4:00 - 11:00 = 1 CLEAN & JERK E2MOM @ 90%

METCON:
14 HANG CLEANS (135#/95#)
7 THRUSTERS (135#/95#)
20 DOUBLE UNDERS
12 HANG CLEANS
6 THRUSTERS
20 DOUBLE UNDERS
10 HANG CLEANS
5 THRUSTERS
20 DOUBLE UNDERS
8 HANG CLEANS
4 THRUSTERS
20 DOUBLE UNDERS
6 HANG CLEANS
3 THRUSTERS
20 DOUBLE UNDERS
4 HANG CLEANS
2 THRUSTERS
20 DOUBLE UNDERS
2 HANG CLEANS
1 THRUSTER
20 DOUBLE UNDERS
*20 MINUTE TIME CAP


 

Posted on 12/03/2014 at 08:07 PM | Permalink | Comments (0)

12/02/2014

DRIVING INSTRUCTOR

CFS WOD - WEDNESDAY 3DEC2014

SKILL:
12 MINUTES OF PULL UP WORK
BEGINNERS - WORK ON BASIC KIPPING
ADVANCED - WORK ON BUTTERFLY PULL UPS
COMPETITION - WORK ON CHEST-2-BAR PULL UPS

METCON:
400M RUN
24 PUSH UPS (HR)
12 RING DIPS
X3

 

Posted on 12/02/2014 at 10:06 PM | Permalink | Comments (0)

12/01/2014

LIME CHIPS

CFS WOD - TUESDAY 2DEC2014

STRENGTH:
SQUATS
EVERY 3 MINUTES (E3MOM)
5 BACK SQUATS + 3 FRONT SQUATS
@ 75% OF FRONT SQUAT MAX
X3

METCON:
"13.4"
7 MINUTE AMRAP:
3 CLEAN & JERKS (135#/95#)
3 TOES-2-BAR
6 CLEAN & JERKS
6 TOES-2-BAR
9 CLEAN & JERKS
9 TOES-2-BAR
...ETC...
*SCORE TOTAL REPS COMPLETED

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