© 2019 CrossFit Spartanburg

MARCH 2015

March 1, 2015

03/31/2015

FIVE CUE

CFS WOD - WEDNESDAY 1APR2015

SKILL:
200M RUN
EVERY 2:30 MINUTES
X5

METCON:
50 PULL UPS
100 DOUBLE UNDERS
*10 MINUTE TIME CAP

 

Posted on 03/31/2015 at 10:20 PM | Permalink | Comments (0)

03/30/2015

DIARRHEA NAP

CFS WOD - TUESDAY 31MAR2015

STRENGTH:
FRONT SQUATS (WEEK 4 OF 4)
1 PAUSE FRONT SQUAT (3 SECONDS) + 1 FRONT SQUAT
@ 85%
EVERY 3 MINUTES
X4
*RE-RACK IF NEEDED

METCON:
8 MINUTE AMRAP:
50 DEADLIFTS (115#/75#)
50 WALL BALLS (20#/14#)
30 SHOULDER-2-OVERHEAD (115#/75#)
30 WALL BALLS
10 GROUND-2-OVERHEAD (115#/75#)
10 WALL BALLS
*SCORE TOTAL REPS COMPLETED


 

Posted on 03/30/2015 at 06:58 PM | Permalink | Comments (0)

03/29/2015

GARDEN BOX

CFS WOD - MONDAY 30MAR2015

OLY:
SNATCH
1 POWER SNATCH
+ 1 HANG SQUAT SNATCH
@ 85%
EVERY 2:30
X5

METCON:
25 BURPEES
25 BOX JUMPS (24"/20")
X3
*12 MINUTE TIME CAP

 

Posted on 03/29/2015 at 06:20 PM | Permalink | Comments (0)

03/26/2015

15.5

CFS WOD - FRIDAY 27MAR2015

OPEN WORKOUT 15.5:
27-21-15-9
CALORIE ROW
THRUSTERS (95#/65#)
*FOR TIME 

 

Posted on 03/26/2015 at 09:49 PM | Permalink | Comments (0)

03/25/2015

BAC BUILDERS

CFS WOD - THURSDAY 26MAR2015

OLY:
CLEAN & JERK (WEEK 2 OF 4)
2 POWER CLEAN + 2 HANG SQUAT CLEANS + 1 JERK 
@ 65%
EVERY 3 MINUTES
X5

METCON:
9 HANDSTAND PUSH UPS
12 TOES-2-BAR
15 KETTLEBELL SWINGS (55#/35#)
X4
*12 MINUTE TIME CAP


 

Posted on 03/25/2015 at 09:40 PM | Permalink | Comments (0)

03/24/2015

DAWN IN THE DISHWASHER

CFS WOD - WEDNESDAY 25MAR2015

SKILL:
200M RUN
EVERY 3 MINUTES
X5

METCON:
"TABATA SOMETHING ELSE"
TABATA INTERVALS (20:10 X8) OF:
PULL UPS
PUSH UPS (HR)
SIT UPS
AIR SQUATS
*SCORE TOTAL REPS COMPLETED


 

Posted on 03/24/2015 at 09:02 PM | Permalink | Comments (0)

03/23/2015

OBIE TRICE

CFS WOD - TUESDAY 24MAR2015

STRENGTH:
FRONT SQUATS (WEEK 3 OF 4)
2 PAUSE FRONT SQUATS (3 SECONDS) + 2 FRONT SQUATS
@ 75%
EVERY 3 MINUTES
X4
*RE-RACK IF NEEDED

METCON:
"ELIZABETH"
21-15-9
CLEANS (135#/95#)
RING DIPS
*12 MINUTE TIME CAP


 

Posted on 03/23/2015 at 09:22 PM | Permalink | Comments (0)

03/22/2015

STOLEN COPPER

CFS WOD - MONDAY 23MAR2015

OLY:
SNATCH
2 POWER SNATCHES
+ 1 HANG SQUAT SNATCHES
@ 75%
EVERY 2:30
X5

METCON:
80 DOUBLE UNDERS
60 WALKING LUNGES (L + R = 2)
40 WALL BALLS (20#/14#)
20 POWER SNATCHES (95#/65#)
*15 MINUTE TIME CAP


 

Posted on 03/22/2015 at 09:43 PM | Permalink | Comments (0)

03/19/2015

15.4

CFS WOD - FRIDAY 20MAR2015

OPEN WORKOUT 15.4:
8 MINUTE AMRAP:
3 HANDSTAND PUSH UPS
3 CLEANS (185#/125#)
6 HSPU
3 CLEANS
9 HSPU
3 CLEANS
12 HSPU
6 CLEANS
15 HSPU
6 CLEANS
18 HSPU
6 CLEANS
21 HSPU
9 CLEANS
24 HSPU
9 CLEANS
...ETC...
*SCORE TOTAL REPS COMPLETED

 

Posted on 03/19/2015 at 09:01 PM | Permalink | Comments (0)

03/18/2015

NAGAROTE

CFS WOD - THURSDAY 19MAR2015

OLY:
CLEAN & JERK (DE-LOAD)
3 POWER CLEAN + 2 HANG SQUAT CLEANS + 1 JERK 
@ 55%
EVERY 3 MINUTES
X5

METCON:
7 MINUTE AMRAP:
15 DOUBLE UNDERS
10 WALL BALLS (20#/14#)
3 DEADLIFTS (185#/125#)
*DEADLIFT REPS INCREASE BY 3 REPS EACH ROUND (3, 6, 9...ETC...)
**SCORE TOTAL REPS COMPLETED

 

03/17/2015

HABITUAL FOXTROT UNIFORM

CFS WOD - WEDNESDAY 18MAR2015

SKILL:
MUSCLE UPS (WEEK 5 - FINAL WEEK)
15:00 MUSCLE UP WORK
BEGINNERS:  BANDS/BOX/RING DIPS
ADVANCED:  BAR OR RING MUSCLE UPS
COMPETITION:  ALTERNATING EMOM OF BAR MUSCLE UPS AND RING MUSCLE UPS

METCON: 
21-15-9
TOES-2-BAR
HANDSTAND PUSH UPS
*10 MINUTE TIME CAP


 

Posted on 03/17/2015 at 10:46 PM | Permalink | Comments (0)

03/16/2015

DUM DUMS

CFS WOD - TUESDAY 17MAR2015

STRENGTH:
FRONT SQUATS (WEEK 2 OF 4)
3 PAUSE FRONT SQUATS (3 SECONDS) + 3 FRONT SQUATS
@ 65%
EVERY 3 MINUTES
X4

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


 

Posted on 03/16/2015 at 09:41 PM | Permalink | Comments (0)

03/15/2015

THE CATS ASS

CFS WOD - MONDAY 16MAR2015

OLY:
SNATCH
2 POWER SNATCHES
+ 2 HANG SQUAT SNATCHES
@ 65%
EVERY 2:30
X5

METCON:
1 MINUTE MAX CALORIE ROW
1 MINUTE MAX BURPEES
2 MINUTE REST
X5
*SCORE TOTAL REPS COMPLETED


 

Posted on 03/15/2015 at 05:36 PM | Permalink | Comments (0)

SCHEDULE AND NOONERS FOR THE WEEK

ALL CLASSES WILL GO AS SCHEDULED THIS WEEK.

 

Posted on 03/15/2015 at 05:33 PM | Permalink | Comments (0)

03/12/2015

15.3

CFS WOD - FRIDAY 13MAR2015

OPEN WORKOUT 15.3:
14 MINUTE AMRAP:
7 MUSCLE UPS
50 WALL BALLS (20#/14#)
100 DOUBLE UNDERS

 

Posted on 03/12/2015 at 09:34 PM | Permalink | Comments (0)

03/11/2015

SUPERSTITION MOUNTAIN

CFS WOD - THURSDAY 12MAR2015

OLY:
CLEAN & JERK (DE-LOAD)
3 POWER CLEAN & JERKS @ 55%
EVERY 2 MINUTES
X5

METCON:
5 MINUTE AMRAP:
9 KETTLEBELL SWINGS (55#/35#)
7 BOX JUMPS (24"/20")
5 PULL UPS
*SCORE TOTAL REPS COMPLETED

Posted on 03/11/2015 at 08:05 PM | Permalink | Comments (0)

03/10/2015

NEW BALANCE MULLET

CFS WOD - WEDNESDAY 11MAR2015

SKILL:
MUSCLE UPS (WEEK 4)
15:00 MUSCLE UP WORK
BEGINNERS:  BANDS/BOX/RING DIPS
ADVANCED:  BAR OR RING MUSCLE UPS
COMPETITION:  ALTERNATING EMOM OF BAR MUSCLE UPS AND RING MUSCLE UPS

METCON: 
30 CALORIE ROW
30 BURPEES
30 HANDSTAND PUSH UPS
*10 MINUTE TIME CAP

 

Posted on 03/10/2015 at 09:35 PM | Permalink | Comments (2)

03/09/2015

BULLDOZING

CFS WOD - TUESDAY 10MAR2015

STRENGTH:
FRONT SQUATS
4 PAUSE FRONT SQUATS (3 SECONDS) + 4 FRONT SQUATS
@ 55%
EVERY 3 MINUTES
X4

METCON:
20 WALL BALLS (20#/14#)
10 HANG POWER CLEANS (115#/75#)
X5
*10 MINUTE TIME CAP


 

Posted on 03/09/2015 at 05:47 PM | Permalink | Comments (0)

03/08/2015

CROCK POT CHICKEN SALAD

CFS WOD - MONDAY 9MAR2015

OLY:
SNATCH
3 POWER SNATCHES
+ 2 HANG SQUAT SNATCHES
@ 55%
EVERY 2 MINUTES
X5

METCON:
"ANNIE"
50-40-30-20-10
DOUBLE UNDERS
ABMAT SIT UPS
*10 MINUTE TIME CAP
**FEET CAN BE ANCHORED 


 

Posted on 03/08/2015 at 08:17 PM | Permalink | Comments (0)

03/06/2015

BABY SHOWER

The CFS Baby Shower for Hannah and AJ will be held at the gym on March 13th at 6PM.  Not too much longer and we'll be welcoming Brielle into the Team CFS fam...so bring a chair, pack a cooler (BYOB), throw together a little side dish or whatever and let's get all fancy shmancy with a baby shower.  Everybody is invited and obviously it'll be kid friendly. The are registered at Buy Buy Baby and Babies-R-Us.  #outie

 

03/05/2015

15.2

CFS WOD - FRIDAY 6MAR2015

OPEN WORKOUT 15.2:
0:00 - 3:00
10 OVERHEAD SQUATS (95#/65#)
10 CHEST-2-BAR PULL UPS
X2

3:00 - 6:00
12 OVERHEAD SQUATS
12 CHEST-2-BAR PULL UPS
X2

6:00 - 9:00
14 OVERHEAD SQUATS
14 CHEST-2-BAR PULL UPS
X2

...ETC...ETC...ETC...
*FOLLOW THE SAME PATTERN UNTIL ATHLETE FAILS TO COMPLETE BOTH ROUNDS
**SCORE TOTAL REPS COMPLETED

 

Posted on 03/05/2015 at 10:23 PM | Permalink | Comments (0)

SPRING GYM CLASS 2015

 

Posted on 03/05/2015 at 11:17 AM | Permalink | Comments (0)

03/04/2015

2 MORE PUMPERS

CFS WOD - THURSDAY 5MAR2015

OLY:
CLEAN AND JERK (TEST)
20:00 RUNNING CLOCK
1 HOVER CLEAN & JERK
@ 50%, 60%, 70%, 80%
EVERY 2:00
X4
*USE REMAINING TIME TO ESTABLISH NEW 1RM CLEAN AND JERK

METCON:
5-4-3-2-1
DEADLIFTS (155#/105#)
HANG POWER CLEANS (155#/105#)
SHOULDER-2-OVERHEAD (155#/105#)
*5 MINUTE TIME CAP

Posted on 03/04/2015 at 09:35 PM | Permalink | Comments (0)

03/03/2015

FOLLOW THE HOSE

CFS WOD - WEDNESDAY 4MAR2015

SKILL:
MUSCLE UPS (WEEK 3)
15:00 MUSCLE UP WORK
BEGINNERS:  BANDS/BOX/RING DIPS
ADVANCED:  BAR OR RING MUSCLE UPS
COMPETITION:  ALTERNATING EMOM OF BAR MUSCLE UPS AND RING MUSCLE UPS

METCON: 
10 MINUTE AMRAP:
60 CALORIE ROW (ONE TIME BUY IN)
6 TOES-2-BAR
6 HANDSTAND PUSH UPS
*THE CALORIE ROW IS ONLY PERFORMED ONCE
**SCORE TOTAL T-2-B AND HSPU COMPLETED


 

Posted on 03/03/2015 at 08:46 PM | Permalink | Comments (0)

03/02/2015

BUSH HOG OR WEED EATER

CFS WOD - TUESDAY 3MAR2015

STRENGTH:
BACK SQUAT (DE-LOAD)
8 BACK SQUATS @ 55%
EVERY 2:00
X4

METCON:
40 KETTLEBELL SWINGS (55#/35#)
20 FRONT SQUATS (95#/65#)
30 KETTLEBELL SWINGS
15 FRONT SQUATS
20 KETTLEBELL SWINGS
10 FRONT SQUATS
10 KETTLEBELL SWINGS
5 FRONT SQUATS
*12 MINUTE TIME CAP


 

Posted on 03/02/2015 at 10:29 PM | Permalink | Comments (0)

03/01/2015

UBERLICIOUS

CFS WOD - MONDAY 2MAR2015

OLY:
SNATCH (DE-LOAD)
3 SNATCHES @ 60%
EVERY 1:30
X5

METCON:
3 MINUTE AMRAP:
400M RUN
MAX DOUBLE UNDERS

2 MINUTE REST

3 MINUTE AMRAP:
400M RUN
MAX BURPEES

2 MINUTE REST

X2

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