© 2019 CrossFit Spartanburg

JULY 2015

July 1, 2015

07/30/2015

ROUSEY

CFS WOD - FRIDAY 31JUL2015

METCON:
27:00 RUNNING CLOCK (NO PROGRAMMED REST)

0:00 - 5:00
5 MINUTE AMRAP:
10 WALL BALLS (20#/14#)
20 DOUBLE UNDERS

5:00 - 20:00
15 MINUTES TO ESTABLISH 1RM "CURTIS P"
*CURTIS P = CLEAN + FRONT RACK LUNGE (R) + FRONT RACK LUNGE (L) + PUSH PRESS

20:00 - 27:00
7 MINUTE AMRAP:
400M RUN
20 RING DIPS
MAX PULL UPS
*400M RUN = 40 PTS
**TOTAL SCORE = AMRAP #1 REPS + CURTIS P 1RM LOAD + AMRAP #2 REPS (400M RUN = 40 PTS + RING DIPS + PULL UPS) 

 

Posted on 07/30/2015 at 05:46 PM | Permalink | Comments (0)

07/29/2015

SAKI BOMB

CFS WOD - THURSDAY 30JUL2015

OLY:
CLEAN & JERK (WEEK 6)
HANG POWER + HANG SQUAT + FULL CLEAN & JERK
EVERY 2:30 @ 85%
X5

METCON:
"DIANE"
21-15-9
DEADLIFTS (225#/155#)
HANDSTAND PUSH UPS
*13 MINUTE TIME CAP

 

Posted on 07/29/2015 at 09:10 PM | Permalink | Comments (0)

07/28/2015

OVEN OFF

CFS WOD - WEDNESDAY 29JUL2015

SKILL:
ROWING
250M ROW
EVERY 4 MINUTES
X4
*AS FAST AS POSSIBLE WITH FOCUS ON TECHNIQUE

METCON:
30 KETTLEBELL SWINGS (55#/35#)
30 GOBLET SQUATS
30 BURPEES
30 GOBLET SQUATS
30 KETTLEBELL SWINGS
*8 MINUTE TIME CAP 

 

Posted on 07/28/2015 at 09:03 PM | Permalink | Comments (0)

07/27/2015

DOTTIR

CFS WOD - TUESDAY 28JUL2015

STRENGTH:
FRONT SQUATS (TEST)
20:00 TO ESTABLISH 1RM FRONT SQUAT
5 @ 65%
3 @ 75%
1 @ 80%
USE REMAINING TIME TO ESTABLISH 1RM

METCON:
10-8-6-4-2
BENCH PRESS (155#/105#)
BOX JUMPS (30"/24")
*8 MINUTE TIME CAP


 

Posted on 07/27/2015 at 09:11 PM | Permalink | Comments (0)

07/26/2015

BEN SMITH

CFS WOD - MONDAY 27JUL2015

OLY:
SNATCH (WEEK 6)
3-POSITION SNATCH (LO-HANG + BELOW KNEE + GROUND)
EVERY 2:30 @ 85%
X5

METCON:
BUY IN:  15 OVERHEAD SQUATS (135#/95#)

9 CHEST-2-BAR PULL UPS
21 ABMAT SIT UPS
X3
*8 MINUTE TIME CAP

 

Posted on 07/26/2015 at 09:30 PM | Permalink | Comments (0)

07/23/2015

DOUBLE AWESOME

CFS WOD - FRIDAY 24JUL2015

METCON:
24:00 RUNNING CLOCK (NO PROGRAMMED REST)

0:00 - 6:00
6 MINUTE AMRAP:
12 KETTLEBELL SWINGS (55#/35#)
9 PUSH UPS (HR)

6:00 - 18:00
12 MINUTES TO ESTABLISH 1RM SHOULDER-2-OVERHEAD (USE A RACK)

18:00 - 24:00
6 MINUTE AMRAP:
600M RUN
30 BURPEES
MAX TOES-2-BAR WITH REMAINING TIME


 

Posted on 07/23/2015 at 10:07 PM | Permalink | Comments (0)

07/22/2015

KUNG POW CHICKEN

CFS WOD - THURSDAY 23JUL2015

OLY:
CLEAN & JERK (WEEK 5)
HANG POWER + HANG SQUAT + FULL CLEAN & JERK
EVERY 2:30 @ 80%
X5

METCON:
3:00 PUSH PRESS (75#/55#)
3:00 BOX JUMPS (24"/20")

3:00 REST

2:00 PUSH PRESS (95#/65#)
2:00 BOX JUMPS

2:00 REST

1:00 PUSH PRESS (115#/80#)
1:00 BOX JUMPS
*SCORE TOTAL REPS COMPLETED


 

Posted on 07/22/2015 at 10:30 PM | Permalink | Comments (0)

07/21/2015

BIG SMO

CFS WOD - WEDNESDAY 22JUL2015

SKILL:
ROWING
250M ROW
EVERY 4 MINUTES
X4
*AS FAST AS POSSIBLE WITH FOCUS ON TECHNIQUE

METCON:
80 ALTERNATING WALKING LUNGE STEPS WITH WALL BALL (20#/14#)
40 WALL BALLS
200M RUN WITH WALL BALL
60 ALTERNATING WALKING LUNGE STEPS WITH WALL BALL
30 WALL BALLS
200M RUN WITH WALL BALL
40 ALTERNATING WALKING LUNGE STEPS WITH WALL BALL
20 WALL BALLS
200M RUN WITH WALL BALL
*L + R = 2 REPS
**25 MINUTE TIME CAP


 

Posted on 07/21/2015 at 09:29 PM | Permalink | Comments (0)

07/20/2015

FRANK LUCAS

CFS WOD - TUESDAY 21JUL2015

STRENGTH:
FRONT SQUATS (WEEK 6)
12:30 CLOCK

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

EVERY 1:30
1 REP @ 90%
X3

METCON:
7 BACK SQUATS (165#/115#)
14 PULL UPS
21 DOUBLE UNDERS
X5
*NO RACKS ALLOWED...BAR MUST COME FROM THE GROUND
**15 MINUTE TIME CAP

 

Posted on 07/20/2015 at 10:08 PM | Permalink | Comments (0)

07/19/2015

SPANKING

CFS WOD - MONDAY 20JUL2015

OLY:
SNATCH (WEEK 5)
3-POSITION SNATCH (HI-HANG + LO-HANG + BELOW KNEE)
EVERY 2:30 @ 80%
X5

METCON:
100 ALTERNATING DUMBBELL SNATCHES (50#/30#)
*5 BURPEES EVERY MINUTE ON THE MINUTE
**START WITH BURPEES
***15 MINUTE TIME CAP

 

07/16/2015

CLEAR THE MECHANISM

CFS WOD - FRIDAY 17JUL2015

METCON:
"THE HOPPER"

- CUT PIECES OF PAPER WITH THE FOLLOWING WODS ON THEM AND PLACE IN A BUCKET
- SELECT 1 ATHLETE TO DRAW A WOD FROM THE BUCKET
- COMPLETE THE WORKOUT WITH A 12 MINUTE TIME CAP
- REST 8 MINUTES
- PICK ANOTHER ATHLETE TO DRAW ANOTHER WOD
- COMPLETE THE 2ND WORKOUT WITH A 12 MINUTE TIME CAP

"ELIZABETH"
21-15-9
CLEANS (135#/95#)
RING DIPS

"ISABEL"
30 SNATCHES (135#/93#)

"AMANDA"
9-7-5
MUSCLE UPS
SQUAT SNATCHES (135#/95#)

"GRACE"
30 CLEAN AND JERKS (135#/95#)

"HELEN"
400M RUN
21 KETTLEBELL SWINGS (55#/35#)
12 PULL UPS
X3

Posted on 07/16/2015 at 10:57 PM | Permalink | Comments (0)

07/15/2015

GRONK CRUISE

CFS WOD - THURSDAY 16JUL2015

OLY:
CLEAN & JERK (WEEK 4)
HANG POWER + HANG SQUAT + FULL CLEAN & JERK
EVERY 2:30 @ 75%
X5

METCON:
800M RUN
30 DEADLIFTS (135#/95#)
15 TOES-2-BAR
X3
*25 MINUTE TIME CAP

 

Posted on 07/15/2015 at 09:50 PM | Permalink | Comments (0)

07/14/2015

TRAINING CAMP

CFS WOD - WEDNESDAY 15JUN2015

SKILL:
ROWING
300M ROW
EVERY 5 MINUTES
X3
*FOCUS ON TECHNIQUE

METCON:
21-15-9
BURPEES
KETTLEBELL SWINGS (70#/55#)

9-15-21
HANDSTAND PUSH UPS
BOX JUMPS (24"/20")
*15 MINUTE TIME CAP
**WORKOUTS ARE DONE BACK-2-BACK...NO REST 

 

Posted on 07/14/2015 at 06:52 PM | Permalink | Comments (0)

07/13/2015

JACK TATUM

CFS WOD - TUESDAY 14JUL2015

STRENGTH:
FRONT SQUATS (WEEK 5)
12:30 CLOCK

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

EVERY 1:30
1 REP @ 85%
X2
1 REP @ 90%
X2

METCON:
30 WALL BALLS (20#/14#)
50 DOUBLE UNDERS
30 WALL BALLS
50 DOUBLE UNDERS
30 WALL BALLS
*12 MINUTE TIME CAP


 

Posted on 07/13/2015 at 10:13 PM | Permalink | Comments (0)

07/12/2015

HARVY DENT

CFS WOD - MONDAY 13JUL2015

OLY:
SNATCH (WEEK 4)
3-POSITION SNATCH (HI-HANG + LO-HANG + BELOW KNEE)
EVERY 2:00 @ 75%
X5

METCON:
12 MINUTE AMRAP:

BUY IN:  500M ROW

1 SNATCH (115#/80#)
2 OVERHEAD SQUATS
3 PULL UPS
2 SNATCHES
3 OHS
4 PULL UPS
3 SNATCHES
4 OHS
5 PULL UPS
...ETC...ETC...
*SCORE TOTAL REPS COMPLETED


 

Posted on 07/12/2015 at 04:39 PM | Permalink | Comments (0)

07/09/2015

MIDNIGHT SNACK

CFS WOD - FRIDAY 10JUL2015

METCON:
8 MINUTE AMRAP:
10 BOX JUMPS (24"/20")
10 SHOULDER-2-OVERHEADS (115#/80#)
10 TOES-2-BAR

REST 3 MINUTES

15 MINUTES TO ESTABLISH 3RM BACK SQUAT

REST 3 MINUTES

6 MINUTE AMRAP:
200M RUN
10 BURPEE PULL UPS

Posted on 07/09/2015 at 05:35 PM | Permalink | Comments (0)

GREAT WHITE SHARK

CFS WOD - THURSDAY 9JUL2015

OLY:
CLEAN & JERK (WEEK 3)
HANG POWER + HANG SQUAT + FULL CLEAN & JERK
EVERY 2:30 @ 70%
X5

METCON:
21-15-9
HANG CLEANS (155#/105#)
HANDSTAND PUSH UPS
*10 MINUTE TIME CAP

Posted on 07/09/2015 at 05:26 PM | Permalink | Comments (0)

07/07/2015

TWO STEP

CFS WOD - WEDNESDAY 8JUN2015

SKILL:
ROWING
300M ROW
EVERY 5 MINUTES
X3
*FOCUS ON TECHNIQUE

METCON:
8 MINUTE AMRAP:
1-2-3-4-5-.....
STRICT PULL UPS
*20 DOUBLE UNDERS AFTER EACH PULL UP SET

Posted on 07/07/2015 at 08:30 PM | Permalink | Comments (0)

07/06/2015

TUCK 'EM IN

CFS WOD - TUESDAY 7JUL2015

STRENGTH:
FRONT SQUATS (WEEK 4)
11:00 CLOCK

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

EVERY 1:00
1 REP @ 85%
X2
1 REP @ 90%
X1

METCON:
25 THRUSTERS (75#/55#)
25 KETTLEBELL SWINGS (55#/35#)
X3
*12 MINUTE TIME CAP

Posted on 07/06/2015 at 09:20 PM | Permalink | Comments (0)

07/05/2015

HAT TRICK

CFS WOD - MONDAY 6JUL2015

OLY:
SNATCH (WEEK 3)
3-POSITION SNATCH (HI-HANG + LO-HANG + BELOW KNEE)
EVERY 2:00 @ 70%
X5

METCON:
"MR. JOSHUA"
400M RUN
30 GHD SIT UPS
15 DEADLIFTS (250#/175#)
X5
*25 MINUTE TIME CAP

 

07/02/2015

HORACE

CFS WOD - FRIDAY 3JULY2015

METCON:
7 MINUTE AMRAP:
30 KETTLEBELL SWINGS (55#/35#)
30 PUSH UPS
30 BOX JUMP OVERS (24”/20”)

REST 3 MINUTES

12 MINUTES TO FIND 3RM THRUSTER

REST 3 MINUTES

5 MINUTE AMRAP:
600M RUN
MAX EFFORT HANDSTAND PUSH UPS

Posted on 07/02/2015 at 08:42 PM | Permalink | Comments (0)

SUGAR BEETS

CFS WOD - THURSDAY 2JULY2015

OLY:
CLEAN & JERK (WEEK 2)
HANG POWER + HANG SQUAT + FULL CLEAN & JERK
EVERY 2:30 @ 65%
X5

METCON:
40-30-20-10
WALL BALLS (20#/14#)
DOUBLE UNDERS
*12 MINUTE TIME CAP

Posted on 07/02/2015 at 08:30 PM | Permalink | Comments (0)

CHOCOLATE CHIP STARFISH

CFS WOD - WEDNESDAY 1JULY2015

SKILL:
15:00 CLOCK
2 ATTEMPTS TO FIND PR 500M ROW

METCON:
“RYAN”
7 MUSCLE UPS
21 BURPEES
X5
*20 MINUTE TIME CAP

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