© 2019 CrossFit Spartanburg

JANUARY 2015

January 1, 2015

01/29/2015

BAKING SODA

CFS WOD - FRIDAY 30JAN2015

COMPETITION SIMULATION DAY:
0:00 – 10:00 
AMRAP:
OPEN WOD 11.4
60 BAR FACING BURPEES
30 OVERHEAD SQUATS (120#/90#)
10 MUSCLE UPS

10:00 - 13:00
REST

13:00 – 18:00 
400M RUN
60 DOUBLE UNDERS
MAX EFFORT GROUND-2-OVERHEAD (95#/65#) WITH REMAINING TIME

18:00 – 21:00 
REST

21:00 – 35:00
ESTABLISH 1RM BEAR COMPLEX
*BEAR COMPLEX = DEADLIFT + HANG POWER CLEAN + FRONT SQUAT + SHOULDER-2-OVERHEAD + BACK SQUAT + BACK RACK-2-OVERHEAD
**MOVEMENTS CAN BE COMBINED BUT ALL RANGE OF MOTION STANDARDS MUST BE MET
***SCORE = AMRAP #1 REPS + GROUND-2-OVERHEAD REPS + BEAR COMPLEX LOAD


 

Posted on 01/29/2015 at 07:33 PM | Permalink | Comments (0)

01/28/2015

IN LOVE WITH THE COCO

CFS WOD - THURSDAY 22JAN2015

OLY:
CLEAN & JERK
2 HOVER CLEANS + 1 JERK @ 75%
EVERY 3:00
X5
*HOVER CLEAN = CLEAN STARTS AFTER 3 SECOND PAUSE WITH BAR 1-3" OFF THE GROUND

METCON:
"BULGER"
150M RUN
7 CHEST-2-BAR PULL UPS
7 FRONT SQUATS (135#/95#)
7 HANDSTAND PUSH UPS
X10
*30 MINUTE TIME CAP

 

Posted on 01/28/2015 at 10:07 PM | Permalink | Comments (0)

01/27/2015

MILLION ON THAT CORNER

CFS WOD - WEDNESDAY 28JAN2015

SKILL:
DOUBLE UNDERS
15:00 DOUBLE UNDER WORK
BEGINNERS:  100 DOUBLE UNDERS (FOR TIME)
ADVANCED:  200 DOUBLE UNDERS (FOR TIME)
COMPETITION:  300 DOUBLE UNDERS (FOR TIME)
*SCORE TIME OR REPS COMPLETED

METCON:
1 MINUTE MAX RING DIPS
1 MINUTE REST
1 MINUTE MAX WALKING LUNGES (L+R=1)
1 MINUTE REST
X4
*SCORE TOTAL REPS COMPLETED 

 

Posted on 01/27/2015 at 09:50 PM | Permalink | Comments (0)

01/26/2015

HUMBLE PIE

CFS WOD - TUESDAY 27JAN2015

STRENGTH:
SQUATS
2 X 1 1/4 BACK SQUATS
+
4 BACK SQUATS
@ 65%
EVERY 3 MINUTES
X5

METCON:
30 POWER CLEANS (135#/95#)
40 CALORIE ROW
50 SITUPS
60 KETTLEBELL SWINGS (55#/35#)
*18 MINUTE TIME CAP


 

Posted on 01/26/2015 at 08:41 PM | Permalink | Comments (0)

MORE COOKIES

CFS WOD - MONDAY 26JAN2015

OLY:
SNATCH
2 SNATCH DEADLIFTS + 2 SNATCH PULLS + 1 SNATCH + 2 OVERHEAD SQUATS
@ 75%
EVERY 3:00
X5
*SNATCH PULL = FROM HANG ABOVE THE KNEE, SWEEP TO POCKET, SHRUG PULL

METCON:
"AMANDA"
9-7-5
MUSCLE UPS
SQUAT SNATCHES (135#/95#)
*15 MINUTE TIME CAP


 

Posted on 01/26/2015 at 01:10 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 01/26/2015 at 01:05 PM | Permalink | Comments (0)

01/22/2015

LOUD BONER

CFS WOD - FRIDAY 23JAN2015

COMPETITION SIMULATION DAY:
0:00 – 7:00 
AMRAP:
21-15-9
DEADLIFTS (255#/175#)
BOX JUMPS (24"/20")

7:00 – 10:00 
REST

10:00 – 13:00 
MAX EFFORT BURPEE PULL UPS

13:00 – 15:00 
REST

15:00 – 27:00
ESTABLISH 1RM SHOULDER-2-OVERHEAD

27:00 - 30:00
REST

20:00 - 35:00
AMRAP:
21-15-9
THRUSTERS (75#/55#)
PUSH UPS (HR)
*SCORE = AMRAP REPS + BURPEE PULL UP REPS + SHOULDER-2-OVERHEAD LOAD


   

Posted on 01/22/2015 at 09:25 PM | Permalink | Comments (0)

01/21/2015

PRO BOWL DRAFT

CFS WOD - THURSDAY 22JAN2015

OLY:
CLEAN & JERK
3 HOVER CLEANS + 1 JERK @ 70%
EVERY 3:00
X4
*HOVER CLEAN = CLEAN STARTS AFTER 3 SECOND PAUSE WITH BAR 1-3" OFF THE GROUND

METCON:
2 MINUTE AMRAP:
7 HANG CLEANS (115#/85#)
21 AIR SQUATS
MAX EFFORT TOES-2-BAR WITH REMAINING TIME
REST 1 MINUTE
X5
*SCORE TOTAL TOES-2-BAR COMPLETED


 

Posted on 01/21/2015 at 09:45 PM | Permalink | Comments (0)

01/20/2015

KNAT

CFS WOD - WEDNESDAY 21JAN2015

SKILL:
DOUBLE UNDERS
15:00 DOUBLE UNDER WORK
BEGINNERS:  100 DOUBLE UNDERS (FOR TIME)
ADVANCED:  200 DOUBLE UNDERS (FOR TIME)
COMPETITION:  300 DOUBLE UNDERS (FOR TIME)
*SCORE TIME OR REPS COMPLETED

METCON:
21 CHEST-2-BAR PULL UPS
18 HANDSTAND PUSH UPS
15 CHEST-2-BAR PULL UPS
12 HANDSTAND PUSH UPS
9 CHEST-2-BAR PULL UPS
6 HANDSTAND PUSH UPS
*12 MINUTE TIME CAP


 

Posted on 01/20/2015 at 08:02 PM | Permalink | Comments (0)

01/19/2015

COMMON SIDE EFFECTS

CFS WOD - TUESDAY 20JAN2015

STRENGTH:
SQUATS
3 X 1 1/4 BACK SQUATS
+
5 BACK SQUATS
@ 60%
EVERY 3 MINUTES
X4

METCON:
10 MINUTE AMRAP:
4 BURPEES
8 KETTLEBELL SWINGS (70#/55#)
12 WALL BALLS (2O#/14#)
*SCORE TOTAL REPS COMPLETED

 

01/18/2015

GONE GIRL

CFS WOD - MONDAY 19JAN2015

OLY:
SNATCH
2 SNATCH DEADLIFTS + 2 SNATCH PULLS + 1 SNATCH + 2 OVERHEAD SQUATS
@ 70%
EVERY 2:30
X5
*SNATCH PULL = FROM HANG ABOVE THE KNEE, SWEEP TO POCKET, SHRUG PULL

METCON:
400M RUN
15 POWER SNATCHES (75#/55#)
X5
*20 MINUTE TIME CAP

 

Posted on 01/18/2015 at 10:01 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 01/18/2015 at 09:59 PM | Permalink | Comments (0)

01/15/2015

GOOBER GARAGE

CFS WOD - FRIDAY 16JAN2015

COMPETITION SIMULATION DAY:
0:00 – 7:00 
AMRAP:
800M RUN (ONE TIME BUY IN)
4 SNATCHES (115#/75#)
8 OVERHEAD SQUATS (115#/75#)

7:00 – 11:00 
REST

11:00 – 26:00 
ESTABLISH 3RM THRUSTER

26:00 – 29:00 
REST

29:00 – 35:00
AMRAP:
15 DEADLIFTS (185#/125#)
15 HANDSTAND PUSH UPS

35:00 - 38:00
REST

38:00 - 40:00
AMRAP:
MAX REP SQUAT CLEAN (135#/95#)
*SCORE = AMRAP REPS + THRUSTER LOAD


 

Posted on 01/15/2015 at 10:18 PM | Permalink | Comments (0)

01/14/2015

NCIS

CFS WOD - THURSDAY 15JAN2015

OLY:
CLEAN & JERK
3 HOVER CLEANS + 1 JERK @ 65%
EVERY 3:00
X4
*HOVER CLEAN = CLEAN STARTS AFTER 3 SECOND PAUSE WITH BAR 1-3" OFF THE GROUND

METCON:
OPEN WORKOUT 12.3
18 MINUTE AMRAP:
15 BOX JUMPS (24"/20")
12 PUSH PRESS (115#/75#)
9 TOES-2-BAR
*SCORE TOTAL REPS COMPLETED


 

Posted on 01/14/2015 at 08:24 PM | Permalink | Comments (0)

INTERWEB

CFS WOD - WEDNESDAY 14JAN2015

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

METCON:
10 BURPEES
30 CHEST-2-BAR PULL UPS
30 SIT UPS
10 BURPEES
20 CHEST-2-BAR PULL UPS
20 SIT UPS
10 BURPEES
10 CHEST-2-BAR PULL UPS
10 SIT UPS
10 BURPEES
*15 MINUTE TIME CAP

 

Posted on 01/14/2015 at 04:53 PM | Permalink | Comments (0)

01/12/2015

TON OF TATS

CFS WOD - TUESDAY 13JAN2015

STRENGTH:
SQUATS
3 X 1 1/4 BACK SQUATS
+
6 BACK SQUATS
@ 55%
EVERY 3 MINUTES
X4

METCON:
1500M ROW
100 WALKING LUNGE STEPS
50 HANG CLEANS (155#/105#)
*17 MINUTE TIME CAP


 

Posted on 01/12/2015 at 09:56 PM | Permalink | Comments (0)

01/11/2015

TURN UP

CFS WOD - MONDAY 12JAN2015

OLY:
SNATCH
2 SNATCH DEADLIFTS + 2 SNATCH PULLS + 1 SNATCH + 2 OVERHEAD SQUATS
@ 65%
EVERY 2:30
X5
*SNATCH PULL = FROM HANG ABOVE THE KNEE, SWEEP TO POCKET, SHRUG PULL

METCON:
1 MINUTE MAX EFFORT KETTLEBELL SNATCH-RIGHT (55#/35#)
1 MINUTE MAX EFFORT DOUBLE UNDERS
1 MINUTE MAX EFFORT KETTLEBELL SNATCH-LEFT (55#/35#)
1 MINUTE REST
X4
*SCORE TOTAL REPS COMPLETED

 

Posted on 01/11/2015 at 09:34 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 01/11/2015 at 05:26 PM | Permalink | Comments (0)

01/08/2015

SMOKE DETECTOR

CFS WOD - FRIDAY 9JAN2015

COMPETITION SIMULATION DAY:
0:00 – 7:00 
AMRAP:
7 HANG CLEANS (95#/65#)
7 PUSH UPS (HR)

7:00 – 10:00 
REST

10:00 – 16:00 
3-6-9-12...ETC...
FRONT SQUATS (95#/65#)
SIT UPS

16:00 – 20:00 
REST

20:00 – 25:00
AMRAP:
21-15-9
SUMO DEADLIFT HIGH PULLS (95#/65#)
BURPEES
*SCORE TOTAL REPS COMPLETED ON ALL 3 AMRAPS COMBINED


 

Posted on 01/08/2015 at 06:19 PM | Permalink | Comments (0)

01/07/2015

JURASSIC PARK

CFS WOD - THURSDAY 8JAN2015

OLY:
CLEAN & JERK
3 HOVER CLEANS + 1 JERK @ 60%
EVERY 2:30
X5
*HOVER CLEAN = CLEAN STARTS AFTER 3 SECOND PAUSE WITH BAR 1-3" OFF THE GROUND

METCON:
15 DEADLIFTS (135#/95#)
12 BOX JUMPS (24"/20")
9 SHOLDER-2-OVERHEAD (135#/95#)
X6

 

01/06/2015

AMBIANCE

CFS WOD - WEDNESDAY 7JAN2015

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

METCON:
OPEN WORKOUT 12.4
12 MINUTE AMRAP:
150 WALL BALLS (20#/14#)
90 DOUBLE UNDERS
30 MUSCLE UPS


 

Posted on 01/06/2015 at 10:02 PM | Permalink | Comments (0)

01/05/2015

INHERENT VICE

CFS WOD - TUESDAY 6JAN2015

STRENGTH:
SQUATS
8 FRONT SQUATS @ 55%
EVERY 2:30
X4

METCON:
100 KETTLEBELL SWINGS (55#/35#)
*400M RUN EVERY TIME KB STOPS

 

Posted on 01/05/2015 at 09:57 PM | Permalink | Comments (0)

01/04/2015

LA CROIX

CFS WOD - MONDAY 5JAN2015

OLY:
SNATCH
2 SNATCH DEADLIFTS + 2 SNATCH PULLS + 1 SNATCH + 2 OVERHEAD SQUATS
@ 60%
EVERY 2:30
X5
*SNATCH PULL = FROM HANG ABOVE THE KNEE, SWEEP TO POCKET, SHRUG PULL

METCON:
20 MINUTE AMRAP:
20 TOES-2-BAR
20 OVERHEAD SQUATS (95#/65#)
20 BURPEES
*SCORE TOTAL REPS COMPLETED

 

Posted on 01/04/2015 at 10:39 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 01/04/2015 at 10:37 PM | Permalink | Comments (0)

01/01/2015

ON THE BENCH

CFS WOD - FRIDAY 2JAN2015

COMPETITION SIMULATION DAY:
0:00 – 7:00 
AMRAP:
7 DEADLIFTS (225#/155#)
5 BURPEE PULL UPS

7:00 – 12:00 
REST

12:00 – 27:00 
ESTABLISH NEW 1RM HANG SNATCH

27:00 – 30:00 
REST

30:00 – 35:00
AMRAP:
30' BACK RACK LUNGE WALK (135#/95#)
15 HANDSTAND PUSH UPS
30' BACK RACK LUNGE WALK
30 DOUBLE UNDERS
*SCORE = TOTAL REPS COMPLETED + HANG SNATCH LOAD

 

Posted on 01/01/2015 at 09:25 PM | Permalink | Comments (0)

BRAND NEW

CFS WOD - THURSDAY 1JAN2015

OLY:
CLEAN & JERK
3 HOVER CLEANS + 1 JERK @ 55%
EVERY 2:30
X5
*HOVER CLEAN = CLEAN STARTS AFTER 3 SECOND PAUSE WITH BAR 1-3" OFF THE GROUND

METCON:
"DEATH BY CLUSTERS"
(95#/65#)
*WITH A RUNNING CLOCK PERFORM 1 CLUSTER THE 1ST MINUTE, 2 THE 2ND MINUTE, 3 THE 3RD, AND SO ON UNTIL THE ATHLETE IS UNABLE TO COMPLETE THE REQUIRED REPS IN THE MINUTE.

 

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