© 2019 CrossFit Spartanburg

MAY 2015

May 1, 2015

05/28/2015

CHUBBY GROUND HOG

CFS WOD - FRIDAY 29MAY2015

OLY:
CLEAN & JERK
*CONTINUOUS CLOCK (15 MINUTES)

COMPLEX OF 1 CLEAN PULLS + 1 FULL CLEAN
EVERY 1:30 MINUTES
@ 85%
X5

JERKS
EVERY 1:30 MINUTES
1 REPS @ 85%
X5

METCON:
6 SQUAT CLEAN AND JERKS (205#/135#)
36 HANDSTAND PUSH UPS
*7 MINUTE TIME CAP 

 

Posted on 05/28/2015 at 07:27 PM | Permalink | Comments (1)

05/27/2015

WILLY TACO STALKERS

CFS WOD - THURSDAY 28MAY2015

STRENGTH:
BACK SQUAT (WEEK 5)
20 BACK SQUATS @ 75%
*COMPLETE AS MANY REPS AS POSSIBLE UP TO 20 REPS

METCON:
6 DEADLIFTS (275#/185#)
9 RING DIPS
50FT BEAR CRAWL
X5
*12 MINUTE TIME CAP

 

Posted on 05/27/2015 at 10:11 PM | Permalink | Comments (0)

05/26/2015

4000 CALS

CFS WOD - WEDNESDAY 27MAY2015

SKILL:
TOES-2-BAR (WEEK 1)
15 MINUTES WORKING SKILL

METCON:
42 KETTLEBELL SWINGS (55#/35#)
21 BURPEES
30 KBS
15 BURPEES
18 KBS
9 BURPEES
*12 MINUTE TIME CAP


 

Posted on 05/26/2015 at 10:12 PM | Permalink | Comments (0)

05/25/2015

BLACK CAT AND CARDINAL

CFS WOD - TUESDAY 26MAY2015

OLY:
SNATCH (WEEK 6)
*CONTINUOUS CLOCK (12:30 MINUTES)
SNATCH PULLS FROM DEFICIT
EVERY 1:30 MINUTES
2 REPS @ 85%
X5
**ATHLETES STAND ON A 25/35/45# PLATE

FULL SNATCH
EVERY MINUTE
1 REP @ 85%
X5

METCON:
7 MINUTE AMRAP:
20 CALORIE ROW
20 DOUBLE UNDERS 

 

Posted on 05/25/2015 at 07:45 PM | Permalink | Comments (0)

05/24/2015

CATFISH JUGGIN'

CFS WOD - MONDAY 25MAY2015
***OPEN GYM 8AM-NOON***

METCON:
"MURPH"
1 MILE RUN
100 PULL UPS
200 PUSH UPS
300 AIR SQUATS
1 MILE RUN


 

Posted on 05/24/2015 at 09:20 PM | Permalink | Comments (0)

05/22/2015

WEEKEND/MEMORIAL DAY SCHEDULE

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

SUNDAY:
INDOC CLASS 2-4PM
NO OPEN GYM

MONDAY (MEMORIAL DAY):
MEMORIAL DAY "MURPH"
OPEN GYM 8AM-NOON

 

Posted on 05/22/2015 at 06:51 AM | Permalink | Comments (0)

05/21/2015

STINK SPROUTS

CFS WOD - FRIDAY 22MAY2015

METCON:
800M RUN
25 OVERHEAD SQUATS (135#/95#)
50 GHD SIT UPS
75 DOUBLE UNDERS
25 SUMO DEADLIFT HIGH PULLS (135#/95#)
50 BOX JUMP OVERS (24"/20")
*26 MINUTE TIME CAP

 

Posted on 05/21/2015 at 10:21 PM | Permalink | Comments (0)

05/20/2015

KILL IPHONE RED DOTS

CFS WOD - THURSDAY 21MAY2015

OLY:
CLEAN & JERK
*CONTINUOUS CLOCK (13 MINUTES)

COMPLEX OF 2 CLEAN PULLS + 1 HI-HANG CLEAN
EVERY 2 MINUTES
@ 80%
X4

JERKS
EMOM
1 REPS @ 80%
X5

METCON:
10 MINUTE AMRAP:
5 POWER CLEANS (95#/65#)
7 TOES-2-BAR
10 WALL BALLS (20#/14#)


 

Posted on 05/20/2015 at 10:19 PM | Permalink | Comments (0)

05/19/2015

TREADMILL HORROR STORY

CFS WOD - WEDNESDAY 20MAY2015

MOBILITY/RECOVERY:
15-20 MINUTES OF MOBILITY AND RECOVERY WORK

METCON:
6:00 ROW FOR CALORIES
2:00 REST
3:00 MAX HANDSTAND PUSH UPS
2:00 REST
1:30 MAX BUTCHER PUSH (185#/125#)
*MARK 10FT INCREMENTS WITH CHALK (10FT = 1 REP)
**SCORE TOTAL REPS COMPLETED 


 

Posted on 05/19/2015 at 09:04 PM | Permalink | Comments (0)

05/18/2015

GARTH BROOKS

CFS WOD - TUESDAY 19MAY2015

STRENGTH:
BACK SQUAT (WEEK 4)
20 BACK SQUATS @ 70%
*UNBROKEN

METCON:
400M RUN
5 ROUNDS OF "CINDY"
400M RUN
4 ROUNDS OF "CINDY"
400M RUN
3 ROUNDS OF "CINDY"
400M RUN
2 ROUNDS OF "CINDY"
400M RUN
1 ROUND OF "CINDY"
*25 MINUTE TIME CAP
**CINDY = 5 PULL UPS + 10 PUSH UPS + 15 AIR SQUATS

 

05/17/2015

PURGE

CFS WOD - MONDAY 18MAY2015

OLY:
SNATCH
*CONTINUOUS CLOCK (13 MINUTES)
SNATCH PULLS FROM DEFICIT
EVERY 2 MINUTES
3 REPS @ 80%
X4
**ATHLETES STAND ON A 25/35/45# PLATE

HI-HANG SNATCH
EVERY 2 MINUTES
1 REP @ 80%
X5

METCON:
16 HANG POWER SNATCHES (75#/55#)
8 BURPEES
X3
*8 MINUTE TIME CAP

 

Posted on 05/17/2015 at 09:13 PM | Permalink | Comments (0)

05/13/2015

REGIONALS INFO

Lace up your boots and get ready to mule kick the front door...we're heading to ATL to watch Team CFS represent the best dadgum gym in South Carolina!  But first...selfie...and then a couple of announcements:

Schedule:
The times aren't exact but Team CFS should be throwing down Friday between 9AM-NOON, Saturday 9AM-11:30AM and Sunday 9-NOON.  We'll post more info as it becomes available.  Keep your eye on Facebook, Instagram and Twitter.

Team CFS Shirt Schedule:
The hens have laid out a plan for t-shirt attire and (if you have these shirts in your wardrobe) please rock them on the specified days.  Drumroll please...
Friday - Navy Blue "Find Your Way"
Saturday - NEW Grey IABM
Sunday - Red "Sail Fast"

 

Posted on 05/13/2015 at 08:07 PM | Permalink | Comments (0)

EDGE RUSHER

CFS WOD - THURSDAY 14MAY2015

SKILL:
TURKISH GET-UPS (FINAL WEEK)
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 05/13/2015 at 07:48 PM | Permalink | Comments (0)

05/12/2015

PLEASE

CFS WOD - WEDNESDAY 13MAY2015

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

COMPLEX OF 3 CLEAN PULLS + 2 HI-HANG CLEANS
EVERY 2 MINUTES
@ 75%
X4

JERKS
EVERY 2 MINUTES
2 REPS @ 75%
X4

METCON:
10 HANDSTAND PUSH UPS
30 WALKING LUNGE STEPS (L + R = 2)
X4
*10 MINUTE TIME CAP

 

Posted on 05/12/2015 at 10:14 PM | Permalink | Comments (0)

05/11/2015

POWER ON

CFS WOD - TUESDAY 12MAY2015

STRENGTH:
BACK SQUAT (WEEK 3)
20 BACK SQUATS @ 65%
*UNBROKEN

METCON:
15-12-9
TOES-2-BAR
THRUSTERS (115#/85#)
*7 MINUTE TIME CAP

 
 

Posted on 05/11/2015 at 10:31 PM | Permalink | Comments (0)

05/10/2015

SKIN IT

CFS WOD - MONDAY 11MAY2015

OLY:
SNATCH
*CONTINUOUS CLOCK (13 MINUTES)
SNATCH PULLS FROM DEFICIT
EVERY 2 MINUTES
3 REPS @ 75%
X4
**ATHLETES STAND ON A 25/35/45# PLATE

HI-HANG SNATCH
EVERY 2 MINUTES
1 REP @ 75%
X5

METCON:
50 SIT UPS
20 CHEST-2-BAR PULL UPS
20 HANG POWER CLEANS (155#/105#)
*10 MINUTE TIME CAP

 

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

SCHEDULE AND ANNOUNCEMENTS FOR THE WEEK

WEEKLY SCHEDULE CHANGE
With Regionals going on this weekend we are going to modify the schedule for the end of the week.  Monday, Tuesday, Wednesday and Thursday will be business as usual.  Friday-Sunday we're going to shut 'er down.  Atlanta makes for a good little day trip and if you haven't been to a Regionals event this will be an awesome one to experience.

SUNDAY FUNDAY
The Sunday Open Gym session is done-zo from now until further notice.

AWESOME IABM T-SHIRT INSANITY
The IABM shirts will go on sale Tuesday.  PLEASE LET US GET THE PRE-ORDERS DISTRIBUTED AND THE OTHERS ORGANIZED FOR SALE BEFORE YOU GO TRIBAL OVER SOME TRI-BLEND.  We ordered plenty extra...no need to panic.

 

Posted on 05/10/2015 at 04:54 PM | Permalink | Comments (0)

05/07/2015

MAD MEN

CFS WOD - FRIDAY 8MAY2015

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 05/07/2015 at 10:30 PM | Permalink | Comments (0)

05/06/2015

BABY REFLEX TEST

CFS WOD - THURSDAY 7MAY2015

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

COMPLEX OF 3 CLEAN PULLS + 2 HI-HANG CLEANS
EVERY 2 MINUTES
@ 70%
X4

JERKS
EVERY 2 MINUTES
2 REPS @ 70%
X4

METCON:
ORIGINALLY PROGRAMMED BY VETTE CITY CROSSFIT
21-18-15-12-9
PUSH PRESS (95#/65#)
PULL UPS
BOX JUMPS (24"/20")
*15 MINUTE TIME CAP


 

Posted on 05/06/2015 at 09:31 PM | Permalink | Comments (0)

05/05/2015

PEACH BASKET SEAT

CFS WOD - WEDNESDAY 6MAY2015

GPP:
1600M RUN (TEST)

METCON:
60 BURPEES
60 KETTLEBELL SWINGS (55#/35#)
*PARTITIONING ALLOWED
**12 MINUTE TIME CAP

 

05/04/2015

MORE BABIES

CFS WOD - TUESDAY 5MAY2015

STRENGTH:
BACK SQUAT (WEEK 3)
20 BACK SQUATS @ 60%
*UNBROKEN

METCON:
8 MINUTE AMRAP:
6 HANDSTAND PUSH UPS
12 WALL BALLS (20#/14#)
6 TOES-2-BAR


 

Posted on 05/04/2015 at 10:30 PM | Permalink | Comments (0)

05/03/2015

PLOW HORSE

CFS WOD - MONDAY 4MAY2015

OLY:
SNATCH
*CONTINUOUS CLOCK (16 MINUTES)
SNATCH PULLS FROM DEFICIT
EVERY 2 MINUTES
3 REPS @ 70%
X4
**ATHLETES STAND ON A 25/35/45# PLATE

HI-HANG SNATCH
EVERY 2 MINUTES
2 REPS @ 70%
X4

METCON:
"RANDY"
75 POWER SNATCHES (75#/55#)
*10 MINUTE TIME CAP

 

Posted on 05/03/2015 at 04:45 PM | Permalink | Comments (0)

05/01/2015

RUN THOUGH THE JUNGLE

CFS WOD - FRIDAY 1MAY2015

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

 

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