© 2019 CrossFit Spartanburg

APRIL 2015

April 1, 2015

04/29/2015

BABY BRIELLE

CFS WOD - THURSDAY 30APR2015

OLY:
CLEAN & JERK
*CONTINUOUS CLOCK (16 MINUTES)

COMPLEX OF 3 CLEAN PULLS + 2 HI-HANG CLEANS
EVERY 2 MINUTES
@ 65%
X4

JERKS
EVERY 2 MINUTES
2 REPS @ 65%
X4

METCON:
20 CALORIE ROW
60 DOUBLE UNDERS
20 PULL UPS
*7 MINUTE TIME CAP


  

Posted on 04/29/2015 at 05:59 PM | Permalink | Comments (0)

04/28/2015

GARDEN SPROUTS

CFS WOD - WEDNESDAY 29APR2015

GPP:
800M RUN
EVERY 7 MINUTES
X2

METCON:
21-15-9
HANDSTAND PUSH UPS
DB SNATCHES-RIGHT ARM (50#/30#)
DB SNATCHES-LEFT ARM (50#/30#)
*15 MINUTE TIME CAP


 

Posted on 04/28/2015 at 10:34 PM | Permalink | Comments (0)

04/27/2015

IPA X2

CFS WOD - TUESDAY 28APR2015

STRENGTH:
BACK SQUAT (WEEK 2)
20 BACK SQUATS @ 55%
*UNBROKEN

METCON:
"TOM"
25 MINUTE AMRAP:
7 MUSCLE UPS
11 THRUSTERS (155#/105#0
14 TOES-2-BAR


 

Posted on 04/27/2015 at 09:54 PM | Permalink | Comments (0)

04/26/2015

THE AVENGERS

CFS WOD - MONDAY 27APR2015

OLY:
SNATCH
*CONTINUOUS CLOCK (16 MINUTES)
SNATCH PULLS FROM DEFICIT
EVERY 2 MINUTES
3 REPS @ 65%
X4
**ATHLETES STAND ON A 25/35/45# PLATE

HI-HANG SNATCH
EVERY 2 MINUTES
3 REPS @ 65%
X4

METCON:
3 SQUAT SNATCHES (155#/105#)
5 BURPEES
X10
*15 MINUTE TIME CAP

 

Posted on 04/26/2015 at 09:27 PM | Permalink | Comments (0)

04/23/2015

DASANI

CFS WOD - FRIDAY 24APR2015

SKILL:
TURKISH GET-UPS
15 MINUTES OF TGU INSTRUCTION AND PROGRESS TO 1RM

METCON:
1 BUTCHER PUSH EVERY 3 MINUTES
X5
*ATHLETES WILL ATTEMPT TO INCREASE LOAD FROM LAST WEEK

POST STRENGTH:
GLUTE-HAM RAISES
BEGINNERS:  5 (USE BANDS IF NEEDED)
ADVANCED:  8
COMPETITOR:  12 (ADD LOAD IF ABLE)
X5

Posted on 04/23/2015 at 08:40 PM | Permalink | Comments (0)

04/22/2015

DIRTY INGLES MATTRESS

CFS WOD - THURSDAY 23APR2015

OLY:
CLEAN & JERK
*CONTINUOUS CLOCK (16 MINUTES)

COMPLEX OF 3 CLEAN PULLS + 2 HI-HANG CLEANS
EVERY 2 MINUTES
@ 60%
X4

JERKS
EVERY 2 MINUTES
2 REPS @ 60%
X4

METCON:
7 MINUTE AMRAP:
4 CLEAN & JERKS (175#/115#)
8 HANDSTAND PUSH UPS
2 KNEES-2-ELBOWS...
*INCREASE K-2-E BY 2 REPS EACH ROUND

 

Posted on 04/22/2015 at 07:25 PM | Permalink | Comments (0)

04/21/2015

PRYOLYSIS

CFS WOD - WEDNESDAY 22APR2015

GPP:
600M RUN
EVERY 5 MINUTES
X3

METCON:
15 BURPEES
30 SIT UPS
60 WALL BALLS (20#/14#)
30 SIT UPS
15 BURPEES
*15 MINUTE TIME CAP


 

Posted on 04/21/2015 at 10:19 PM | Permalink | Comments (0)

04/20/2015

VELCRO WALLET

CFS WOD - TUESDAY 21APR2015

STRENGTH:
BACK SQUAT (WEEK 1)
20 BACK SQUATS @ 50%
*UNBROKEN

METCON:
5 DEADLIFTS (275#/185#)
15 DOUBLE UNDERS
7 TOES-2-BARS
15 DOUBLE UNDERS
X7
*15 MINUTE TIME CAP


 

Posted on 04/20/2015 at 07:21 PM | Permalink | Comments (0)

04/19/2015

CATFISH EYEBALLS

CFS WOD - MONDAY 20APR2015

OLY:
SNATCH
*CONTINUOUS CLOCK (16 MINUTES)
SNATCH PULLS FROM DEFICIT
EVERY 2 MINUTES
3 REPS @ 60%
X4
**ATHLETES STAND ON A 25/35/45# PLATE

HI-HANG SNATCH
EVERY 2 MINUTES
3 REPS @ 60%
X4

METCON:
15-12-9-6-3
OVERHEAD SQUATS (135#/95#)
CHEST-2-BAR PULL UPS
*12 MINUTE TIME CAP


 

Posted on 04/19/2015 at 10:23 PM | Permalink | Comments (0)

04/17/2015

WEEKEND SCHEDULE

WEEKEND (APRIL 18-19) SCHEDULE:

SATURDAY
INDOC 8-10AM
OPEN GYM 10AM-NOON

SUNDAY
INDOC 2-4PM
OPEN GYM 4-5PM

 

04/16/2015

LIMO DEMO

CFS WOD - FRIDAY 17APR2015

SKILL:
TURKISH GET-UPS
15 MINUTES OF TGU INSTRUCTION AND PROGRESS TO 1RM

METCON:
1 BUTCHER PUSH EVERY 3 MINUTES
X5

POST STRENGTH:
GLUTE-HAM RAISES
BEGINNERS:  5 (USE BANDS IF NEEDED)
ADVANCED:  8
COMPETITOR:  12 (ADD LOAD IF ABLE)
X5

  
 

Posted on 04/16/2015 at 10:54 PM | Permalink | Comments (0)

04/15/2015

GOOD JOB WE WE

CFS WOD - THURSDAY 16APR2015

OLY:
CLEAN & JERK
20 MINUTES TO ESTABLISH 1RM

METCON:
30 DEADLIFTS (185#/125#)
30 WALL BALLS (20#/14#)
30 HANG CLEANS (135#/95#)
30 WALL BALLS
30 SHOULDER-2-OVERHEAD (95#/65#)
30 WALL BALLS
*ATHLETES WILL USE 1 BAR
**15 MINUTE TIME CAP


 

Posted on 04/15/2015 at 10:15 PM | Permalink | Comments (0)

04/14/2015

WHISKEY REBELLION

CFS WOD - WEDNESDAY 15APR2015

GPP:
2 MINUTES TO RUN 200M AND REST
4 MINUTES TO RUN 400M AND REST
X3

METCON:
10 MINUTE AMRAP:

BUY IN:  500M ROW

21 BOX JUMPS (24"/20")
12 PULL UPS
*SCORE TOTAL REPS COMPLETED


 

Posted on 04/14/2015 at 08:11 PM | Permalink | Comments (0)

04/13/2015

FLYKNIT

CFS WOD - TUESDAY 14APR2015

STRENGTH:
BACK SQUAT
20 MINUTES TO ESTABLISH 1RM

METCON:
21-15-9-6-3
HANDSTAND PUSH UPS
FRONT SQUATS (135#/95#)
BURPEES
*20 MINUTE TIME CAP

 

Posted on 04/13/2015 at 10:30 PM | Permalink | Comments (0)

04/12/2015

TRANQUILIZER

CFS WOD - MONDAY 13APR2015

OLY:
SNATCH
20 MINUTES TO ESTABLISH 1RM

METCON:
10 POWER SNATCHES (95#/65#)
25 DOUBLE UNDERS
X5
*15 MINUTE TIME CAP


 

Posted on 04/12/2015 at 10:15 PM | Permalink | Comments (0)

04/09/2015

KIRBY - 216

CFS WOD - FRIDAY 10APR2015

RECOVERY/MOBILITY:
15 MINUTES OF HAMSTRING/QUAD/HIP/ANKLE RECOVERY AND MOBILITY

METCON:
"KIRBY - 216"
BUY IN:  800M RUN

4 POWER CLEANS (155#/105#)
9 TOES-2-BAR
14 BOX JUMPS (24"/20")
X8

CASH OUT:  800M RUN


This workout is dedicated to the toughest athlete in the history of CFS...Kirby Faith Bradley.  She was born on 10APR2012 and shined her awesomeness for 216 days.  Rock your 5% or 86400 shirts tomorrow and lets celebrate the life of this beautiful little athlete.

Previous scores can be found HERE.
 

Posted on 04/09/2015 at 09:05 PM | Permalink | Comments (0)

04/08/2015

RAYLAN GIVENS

CFS WOD - THURSDAY 9APR2015

SKILL:
20 MINUTES OF KETTLEBELL WARM UP FOLLOWED BY SKILL WORK ON TURKISH GET-UPS AND KB SNATCHES

METCON:
2K ROW

POST CHAIN COOLDOWN:
GLUTE-HAM RAISES
5 SETS OF 8 REPS (USE BAND IF NEEDED)

Posted on 04/08/2015 at 07:46 PM | Permalink | Comments (0)

04/07/2015

DIRTY SECURITY SYSTEM

CFS WOD - WEDNESDAY 8APR2015

SKILL:
15 MINUTES OF GYMNASTICS WORK (ATHLETE'S CHOICE)
MUSCLE UPS / HSPU / HANDSTAND WALKS / ETC

METCON:
400M RUN
EVERY 4 MINUTES
X4

CORE COOLDOWN:
50 ABMAT SIT UPS
1 MINUTE LOW PLANK HOLD
50 ABMAT SIT UPS
1 MINUTE HIGH PLANK HOLD
*NOT FOR TIME

NEW CONSTRUCTION = MORE FLOOR SPACE
   

Posted on 04/07/2015 at 09:14 PM | Permalink | Comments (0)

04/06/2015

WARM RAIN

CFS WOD - TUESDAY 7APR2015

MOBILITY:
10 MINUTES OF GLUTE/QUAD/HAMMY FOAM AND PVC ROLL
10 MINUTES OF BANDED HIP MOBILITY/COUCH STRETCH

METCON:
INTERVAL "CINDY"
3 MINUTES OF "CINDY"
2 MINUTE REST
X4
*"CINDY" = 5 PULL UPS, 10 PUSH UPS, 15 AIR SQUATS
**SCORE TOTAL REPS COMPLETED

 

Posted on 04/06/2015 at 10:30 PM | Permalink | Comments (0)

04/05/2015

HORSE BRUSH

CFS WOD - MONDAY 6APR2015

MOBILITY:
10 MINUTES OF THORACIC/LAT/BACK FOAM OR PVC ROLLING
10 MINUTES OF BANDED SHOULDER MOBILITY WORK

METCON:
2 MILE RUN

CORE COOLDOWN:
30-20-10
GHD SIT UPS
GHD HIP EXTENSIONS
*NOT FOR TIME

 

04/02/2015

LONG TAIL BOWLINE

CFS WOD - FRIDAY 3APR2015

RECOVERY:
20 MINUTES OF FOAM/PVC ROLLER, GENERAL MOBILITY AND BAND MOBILITY

METCON:
700M ROW
60 KETTLEBELL SWINGS (55#/35#)
50 SIT UPS

 

Posted on 04/02/2015 at 07:45 PM | Permalink | Comments (0)

04/01/2015

PINCH AN INCH

CFS WOD - THURSDAY 2APR2015

OLY:
CLEAN & JERK (WEEK 2 OF 4)
2 POWER CLEANS + 1 HANG SQUAT CLEANS + 1 JERK 
@ 75%
EVERY 3 MINUTES
X5

METCON:
"CHIEF"
3 MINUTE AMRAP:
3 POWER CLEANS (135#/95#)
6 PUSH UPS (HR)
9 AIR SQUATS
*1 MINUTE REST
X5
*SCORE TOTAL REPS COMPLETED

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