© 2019 CrossFit Spartanburg

JUNE 2015

June 2, 2015

06/30/2015

THE JOKER

CFS WOD - TUESDAY 30JUN2015

STRENGTH:
FRONT SQUATS (WEEK 3)
10:00 CLOCK

EVERY 2:00
5 REPS @ 65%
X2
3 REPS @ 75%
X2

EVERY 1:00
1 REP @ 85%
X3

METCON:
7 DEADLIFTS (205#/145#)
7 TOES-2-BAR
X7
*12 MINUTE TIME CAP

Posted on 06/30/2015 at 06:44 AM | Permalink | Comments (0)

06/28/2015

STICKY STICK

CFS WOD - MONDAY 29JUN2015

OLY:
SNATCH (WEEK 2)
3-POSITION SNATCH (HI-HANG + LO-HANG + BELOW KNEE)
EVERY 2:00 @ 65%
X5

METCON:
15 OVERHEAD SQUATS (75/55)
20 PULL UPS
25 OVERHEAD SQUATS
20 PULL UPS
35 OVERHEAD SQUATS
20 PULL UPS
*15 MINUTE TIME CAP

Posted on 06/28/2015 at 09:08 PM | Permalink | Comments (0)

06/25/2015

WAYWARD PINES

CFS WOD - FRIDAY 26JUN2015

METCON:
7 MINUTE AMRAP:
800M RUN
MAX WALL BALLS (20#/14#)

REST 3 MINUTES

7 MINUTE AMRAP:
12 KETTLEBELL SWINGS (55#/35#)
12 BOX JUMPS (24"/20")
12 SIT UPS

REST 3 MINUTES

10 MINUTES TO ESTABLISH 3RM OVERHEAD SQUAT
*SCORE = WALL BALL REPS + 2ND AMRAP REPS + 3RM OHS LOAD


 

Posted on 06/25/2015 at 10:53 PM | Permalink | Comments (1)

06/24/2015

HAZMAT

CFS WOD - THURSDAY 25JUN2015

OLY:
CLEAN & JERK (WEEK 1)
HANG POWER + HANG SQUAT + FULL CLEAN & JERK
EVERY 2:30 @ 60%
X5

METCON:
3:00 DEADLIFTS (95#/65#)
2:00 HANG POWER CLEANS (95#/65#)
1:00 SQUAT CLEANS (95#/65#)


 

Posted on 06/24/2015 at 07:16 PM | Permalink | Comments (0)

06/23/2015

THE AVENGERS

CFS WOD - WEDNESDAY 24JUN2015

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

METCON:
500M ROW
40 BURPEES
30 HANDSTAND PUSH UPS
*12 MINUTE TIME CAP


 

Posted on 06/23/2015 at 08:42 PM | Permalink | Comments (0)

06/22/2015

SHOOTER

CFS WOD - TUESDAY 23JUN2015

STRENGTH:
FRONT SQUATS (WEEK 2)
10:00 CLOCK

EVERY 2:00
5 REPS @ 65%
X2
3 REPS @ 75%
X2

EVERY 1:00
1 REP @ 85%
X2

METCON:
"FRAN"
21-15-9
THRUSTERS (95#/65#)
PULL UPS
*8 MINUTE TIME CAP


 

Posted on 06/22/2015 at 10:05 PM | Permalink | Comments (0)

06/21/2015

OVERLOADED MOPED

CFS WOD - MONDAY 22JUN2015

OLY:
SNATCH (WEEK 1)
3-POSITION SNATCH (HI-HANG + LO-HANG + BELOW KNEE)
EVERY 2:00 @ 60%
X5

METCON:
10 MINUTE AMRAP:
7 KETTLEBELL SNATCHES-RIGHT (55#/35#)
21 DOUBLE UNDERS
7 KETTLEBELL SNATCHES-LEFT
21 DOUBLE UNDERS


 

Posted on 06/21/2015 at 06:31 PM | Permalink | Comments (0)

LMB

CFS WOD - FRIDAY 19JUN2015

METCON:
6 MINUTE AMRAP:
6 OVERHEAD SQUATS (95#/65#)
6 TOES-2-BAR

3 MINUTE REST

10 MINUTES TO ESTABLISH 1RM BENCH PRESS

REST 3 MINUTES

5 MINUTE AMRAP:
5 SNATCHES (95#/65#)
5 BURPEES
*SCORE = TOTAL AMRAP REPS + 1RM BENCH PRESS LOAD

WELCOME THE JUNE INDOC CLASS TO THE BEST DADGUM GYM IN SPARTANBURG!

 

Posted on 06/21/2015 at 05:15 PM | Permalink | Comments (0)

06/17/2015

WIZARD OF OZ

CFS WOD - THURSDAY 18JUN2015

OLY:
CLEAN & JERK (DE-LOAD)
2 CLEAN & JERKS @ 55%
EMOM
X10

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

 

Posted on 06/17/2015 at 06:20 PM | Permalink | Comments (0)

06/16/2015

ONE IS NOT ENOUGH

CFS WOD - WEDNESDAY 17JUN2015

SKILL:
TOES-2-BAR (WEEK 4)
15 MINUTES WORKING SKILL

METCON:
BUY IN:  400M RUN

18-15-12
BURPEE BOX JUMPS (24"/20")
RING DIPS

CASH OUT:  400M RUN
*15 MINUTE TIME CAP

 

06/15/2015

PELLET GUN

CFS WOD - TUESDAY 16JUN2015

STRENGTH:
FRONT SQUATS (WEEK 1)
10:00 CLOCK

EVERY 2:00
5 REPS @ 60%
X2
3 REPS @ 70%
X2

EVERY 1:00
1 REP @ 80%
X2

METCON:
8 MINUTE AMRAP:
7 PUSH UPS (HR)
9 KETTLEBELL SWINGS (55#/35#)
11 WALL BALLS (20#/14#)


 

Posted on 06/15/2015 at 09:30 PM | Permalink | Comments (0)

06/14/2015

GAME 5

CFS WOD - MONDAY 15JUN2015

OLY:
SNATCH (DE-LOAD)
2 SNATCHES @ 55%
EMOM
X10

METCON:
30 CALORIE ROW
30 ALTERNATING DB SNATCHES (50#/30#)
30 PULL UPS
*10 MINUTE TIME CAP


 

Posted on 06/14/2015 at 09:10 PM | Permalink | Comments (0)

06/11/2015

ILLUMINATI

CFS WOD - FRIDAY 12JUN2015

METCON:
21-15-9
DEADLIFTS (225#/155#)
BUTCHER PUSH (185#/125#)
*BUTCHER PUSH WILL BE "DOWN-BACK-DOWN" ON THE SET OF 21, "DOWN-BACK" ON THE SET OF 15 AND "DOWN" ON THE SET OF 9

3 MINUTE REST

15-12-9
SHOULDER-2-OVERHEAD (135#/95#)
CALORIE ROW

3 MINUTE REST

12-9-6
SUMO DEADLIFT HIGH PULL (135#/95#)
TOES-2-BAR

 

Posted on 06/11/2015 at 08:31 PM | Permalink | Comments (0)

06/10/2015

BEFORE THUNDERDOME

CFS WOD - THURSDAY 4JUN2015

OLY:
CLEAN & JERK (TEST)
20:00 CLOCK
3 REPS @ 50%
2 REPS @ 60%
2 REPS @ 70%
1 REP @ 80%
*USE REMAINING TIME TO ESTABLISH 1RM

METCON:
"DEATH BY SQUAT CLEANS"
(115#/85#)
*MAX REP BURPEES BETWEEN SETS OF CLEANS
**SCORE IS TOTAL CLEAN AND BURPEE REPS

 

Posted on 06/10/2015 at 10:36 PM | Permalink | Comments (0)

06/09/2015

DAYCARE

CFS WOD - WEDNESDAY 10JUN2015

SKILL:
TOES-2-BAR (WEEK 3)
15 MINUTES WORKING SKILL

METCON:
7 MINUTE AMRAP:
15 HANDSTAND PUSH UPS
30 DOUBLE UNDERS


 

Posted on 06/09/2015 at 08:29 PM | Permalink | Comments (0)

06/08/2015

FACE MUSH

CFS WOD - TUESDAY 9JUN2015

STRENGTH:
BACK SQUAT (DE-LOAD)
EVERY 3 MINUTES
8 REPS @ 55%
X4

METCON:
"JACKIE"
1000M ROW
50 THRUSTERS (45#/35#)
30 PULL UPS
*10 MINUTE TIME CAP


 

Posted on 06/08/2015 at 09:39 PM | Permalink | Comments (0)

06/07/2015

KLONDIKE

CFS WOD - MONDAY 8JUN2015

OLY:
SNATCH (TEST)
20:00 CLOCK
3 REPS @ 50%
3 REPS @ 60%
2 REPS @ 70%
1 REP @ 80%
*USE REMAINING TIME TO ESTABLISH 1RM

METCON:
"DECK OF WODS"
15:00 AMRAP:
1-10 BLACK SUIT = OVERHEAD SQUATS (95#/65#) OF # ON CARD
1-10 RED SUIT = TOES-2-BAR OF # ON CARD
JACK = 10 BOX JUMPS (24"/20")
QUEEN = 10 KETTLEBELL SWINGS (55#/35#)
KING = 10 BURPEES
ACE = 10 SNATCHES (95#/65#)
JOKER = 50FT OVERHEAD WALKING LUNGE (95#/65#)
*200M LAP BETWEEN CARDS

 

Posted on 06/07/2015 at 05:21 PM | Permalink | Comments (0)

06/06/2015

FAT JACKS

CFS WOD - FRIDAY 5JUN2015

MOBILITY & RECOVERY:
15 MINUTES OF FOAM ROLLER AND MOBILITY WORK

METCON:
30 PULL UPS
30 WALL BALLS (20#/14#)
30 DEADLIFTS (185#/125#)
30 BURPEES
30 DEADLIFTS
30 WALL BALLS
30 PULL UPS
*20 MINUTE TIME CAP

 

Posted on 06/06/2015 at 02:23 PM | Permalink | Comments (0)

MERNIN'

CFS WOD - THURSDAY 4JUN2015

OLY:
CLEAN & JERK (WEEK 7)
*CONTINUOUS CLOCK (10:30 MINUTES)

COMPLEX OF 1 CLEAN PULL + 1 FULL CLEAN
EVERY 1:30 MINUTES
@ 90%
X4

JERKS
EVERY 1:30 MINUTES
1 REPS @ 90%
X3

METCON:
21 SIT UPS
14 BOX JUMPS (24"/20")
7 POWER CLEANS (135#/95#)
X5
*15 MINUTE TIME CAP

  
 

Posted on 06/06/2015 at 02:18 PM | Permalink | Comments (0)

06/02/2015

TEE TIME

CFS WOD - WEDNESDAY 3JUN2015

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

METCON:
"NATE"
20 MINUTE AMRAP:
2 MUSCLE UPS
4 HANDSTAND PUSH UPS
8 KETTLEBELL SWINGS (70#/55#)

 

06/02/2015

TEQ TUESDAY

CFS WOD - TUESDAY 2JUN2015

STRENGTH:
BACK SQUAT (WEEK 6)
20:00 RUNNING CLOCK
5 REPS @ 50%
5 REPS @ 60%
5 REPS @ 70%
USE REMAINING TIME TO FIND NEW 1RM

METCON:
21-15-9
CALORIE ROW
DB THRSUTERS (50#/30#)
*7 MINUTE TIME CAP

 

Posted on 06/02/2015 at 06:43 PM | Permalink | Comments (0)

06/01/2015

UNICORN HUNTER

CFS WOD - MONDAY 1JUN2015

OLY:
SNATCH (WEEK 7)
*CONTINUOUS CLOCK (12:00 MINUTES)
SNATCH PULLS FROM DEFICIT
EVERY 1:30 MINUTES
2 REPS @ 90%
X5
**ATHLETES STAND ON A 25/35/45# PLATE

FULL SNATCH
EVERY 1:30 MINUTES
1 REP @ 90%
X5

METCON:
60 DOUBLE UNDERS
“ISABEL” (30 SNATCHES @ 135#/95#)
60 DOUBLE UNDERS
*10 MINUTE TIME CAP

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