© 2019 CrossFit Spartanburg

AUGUST 2015

August 1, 2015

08/31/2015

KIT CAR

CFS WOD - TUESDAY 1SEP2015

STRENGTH:
BACK SQUAT (WEEK 4)
15:00 RUNNING CLOCK
FIND 2RM BACK SQUAT FOR THE DAY

METCON:
10 MINUTE AMRAP:
BUY IN = 15 DEADLIFTS (275#/185#)

21 WALL BALLS (20#/14#)
27 DOUBLE UNDERS
X3

MAX BURPEES WITH REMAINING TIME
*SCORE ALL REPS COMPLETED


 

Posted on 08/31/2015 at 09:04 PM | Permalink | Comments (0)

08/30/2015

VOLLEYBALL FLAME MONSTER

CFS WOD - MONDAY 31AUG2015

OLY:
SNATCH (WEEK 3)
EMOM
3 @ 70%
X3

2 @ 75%
X3

1 @ 80%
X3

METCON:
21-18-15-12-9-6-3
OVERHEAD SQUATS (75#/55#)
SIT UPS
*12 MINUTE TIME CAP


 

Posted on 08/30/2015 at 08:45 PM | Permalink | Comments (0)

08/29/2015

CFS KIDS EDITION

We are looking to get the kids program back up and running.  Please contact Tal (CrossFitSpartanburg@gmail.com or 864-345-3589) if you are interested so that we can gauge what our turnout will be.  Here is the initial plan...

Starting the week of September 14th with a Monday/Tuesday/Thursday schedule from 3:15-4PM.  We will run the classes through November 16th (10 weeks).  The skill/strength/oly/METCON sessions will somewhat mirror what we are doing in the regular classes (obviously modified for the kidos).  Ali, Asa, Marty, Tanner and Tal will be coaching these classes.  Contact Tal ASAP to reserve a spot and for pricing info.

 

Posted on 08/29/2015 at 05:26 PM | Permalink | Comments (0)

08/27/2015

EDGAR ALLAN POE

CFS WOD - FRIDAY 28AUG2015

METCON:
25:00 RUNNING CLOCK (NO PROGRAMMED REST)

0:00 - 5:00
5 MINUTE AMRAP:
7 DEADLIFTS (155#/105#)
7 RING DIPS
*SCORE = TOTAL REPS

5:00 - 20:00
15 MINUTES TO ESTABLISH 1RM WEIGHTED PULL UP
*SCORE = MAX LOAD

20:00 - 25:00
5 MINUTE AMRAP:
200M RUN
15 TOES-2-BAR
200M RUN
MAX THRUSTERS (45#/35#)
*SCORE = 20 PTS PER RUN + T2B + THRUSTERS

Posted on 08/27/2015 at 07:59 PM | Permalink | Comments (0)

08/26/2015

CHICKEN MINIS

CFS WOD - THURSDAY 27AUG2015

OLY:
CLEAN (WEEK 2)
EVERY 1:30
3 HOVER CLEANS @ 60%
X7

METCON:
50 CALORIE ROW
100 DOUBLE UNDERS
50 WALL BALLS (20#/14#)
*8 MINUTE TIME CAP

Posted on 08/26/2015 at 08:06 PM | Permalink | Comments (0)

08/25/2015

FEAR THE WALKING

CFS WOD - WEDNESDAY 26AUG2015

SKILL:
HANDSTAND PUSH UPS AND PULL UPS
10 MINUTES OF HANDSTAND PUSH UP WORK
10 MINUTES OF PULL UP WORK

METCON:
400M RUN
42 KETTLEBELL SWINGS (55#/35#)
21 BURPEE BOX JUMPS (24"/20")
30 KBS
15 BURPEE BOX JUMPS
18 KBS
9 BURPEE BOX JUMPS
400M RUN
*15 MINUTE TIME CAP

 

Posted on 08/25/2015 at 09:14 PM | Permalink | Comments (0)

08/24/2015

BEAR GRYLLS

CFS WOD - TUESDAY 25AUG2015

STRENGTH:
BACK SQUAT (WEEK 3)
15:00 RUNNING CLOCK
FIND 3RM BACK SQUAT FOR THE DAY

METCON:
100' BEAR CRAWL
20 HANG CLEANS (95#/65#)
X3
*12 MINUTE TIME CAP


 

Posted on 08/24/2015 at 10:14 PM | Permalink | Comments (0)

08/23/2015

DOZEN DONUTS

CFS WOD - MONDAY 24AUG2015

OLY:
SNATCH (WEEK 2)
EMOM
3 @ 65%
X3

2 @ 70%
X3

1 @ 75%
X3

METCON:
9-7-5
CHEST-2-BAR PULL UPS
SQUAT SNATCHES (115#/105#)
*8 MINUTE TIME CAP


 

Posted on 08/23/2015 at 05:27 PM | Permalink | Comments (0)

08/20/2015

CLAY ALLISON

CFS WOD - FRIDAY 21AUG2015

METCON:
29:00 RUNNING CLOCK (NO PROGRAMMED REST)

0:00 - 7:00
7 MINUTE AMRAP:
30 CALORIE ROW
30 TOES-2-BAR
MAX DOUBLE UNDERS
*SCORE = CALORIES + T2B + DU

7:00 - 22:00
15 MINUTES TO ESTABLISH 1RM OF THE FOLLOWING COMPLEX:
1 SNATCH + 1 HANG SNATCH + 2 OVERHEADS SQUATS
*SCORE = MAX LOAD

22:00 - 29:00
7 MINUTE AMRAP:
400M RUN
21 BURPEES
400M RUN
MAX ABMAT SIT UPS
*400M RUN = 40 PTS
**SCORE = RUN PTS + BURPEES + RUN PTS + SIT UPS

 

Posted on 08/20/2015 at 06:29 PM | Permalink | Comments (0)

08/19/2015

MC REN

CFS WOD - THURSDAY 20AUG2015

OLY:
CLEAN (WEEK 1)
EVERY 1:30
3 HOVER CLEANS @ 60%
X7

METCON:
30-20-10
BOX JUMPS (24"/20")
SHOULDER-2-OVERHEAD (95#/65#)
KETTLEBELL SWINGS (55#/35#)
*15 MINUTE TIME CAP

 

08/19/2015

HONEY BUN

CFS WOD - WEDNESDAY 19AUG2015

SKILL:
ROWING (TEST 2)
15:00 RUNNING CLOCK
2 ATTEMPTS TO ESTABLISH 500M PR

METCON:
75 WALL BALLS (20#/14#)
50 PULL UPS
25 BURPEES
*15 MINUTE TIME CAP


 

Posted on 08/19/2015 at 06:52 AM | Permalink | Comments (0)

08/17/2015

NO WALLET

CFS WOD - TUESDAY 18AUG2015

STRENGTH:
BACK SQUAT (WEEK 2)
15:00 RUNNING CLOCK
FIND 4RM BACK SQUAT FOR THE DAY

METCON:
20 MINUTE AMRAP:
15 DEADLIFTS (225#/155#)
30 DOUBLE UNDERS
15 PUSH UPS (HR)

 

Posted on 08/17/2015 at 08:15 PM | Permalink | Comments (0)

08/16/2015

TALMANUS

CFS WOD - MONDAY 17AUG2015

OLY:
SNATCH (WEEK 1)
EMOM
3 @ 60%
X3

2 @ 65%
X3

1 @ 70%
X3

METCON:
"NANCY"
400M RUN
15 OVERHEAD SQUATS (95#/65#)
X5
*20 MINUTE TIME CAP

 

Posted on 08/16/2015 at 11:19 AM | Permalink | Comments (0)

08/13/2015

PRESEASON

CFS WOD - FRIDAY 14AUG2015

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

0:00 - 5:00
5 MINUTE AMRAP:
30 SNATCHES (95#/65#)
MAX RING DIPS
*SCORE = SNATCHES + RING DIPS

5:00 - 20:00
15 MINUTES TO ESTABLISH 1RM TURKISH GET-UP (EACH ARM)
*SCORE = MAX LOAD RIGHT ARM + MAX LOAD LEFT ARM

20:00 - 27:00
7 MINUTE AMRAP:
800M RUN
MAX CLEAN & JERKS (95#/65#)
*SCORE = RUN (80 POINTS) + CLEAN & JERKS

 

Posted on 08/13/2015 at 09:57 PM | Permalink | Comments (0)

08/12/2015

KETTLEBALLS

CFS WOD - THURSDAY 13AUG2015

OLY:
CLEAN & JERK (DE-LOAD)
12:00 RUNNING CLOCK
2 CLEANS + 1 JERK @ 55%
EMOM

METCON:
"DG"
10 MINUTE AMRAP:
8 TOES-2-BAR
8 DB THRSUTERS (35#/25#)
12 DB WALKING LUNGES (L + R = 2)


 

Posted on 08/12/2015 at 08:49 PM | Permalink | Comments (0)

08/11/2015

NWA

CFS WOD - WEDNESDAY 12AUG2015

SKILL:
ROWING (FINAL WEEK)
300M ROW
EVERY 4 MINUTES
X4
*AS FAST AS POSSIBLE WITH FOCUS ON TECHNIQUE

METCON:
21 KETTLEBELL SWINGS (70#/55#)
21 HANDSTAND PUSH UPS
50 DOUBLE UNDERS
15 KBS
15 HSPU
50 DOUBLE UNDERS
9 KBS
9 HSPU
*12 MINUTE TIME CAP


 

Posted on 08/11/2015 at 07:01 PM | Permalink | Comments (0)

08/10/2015

STRAIGHT OUTTA COMPTON

CFS WOD - TUESDAY 11AUG2015

STRENGTH:
BACK SQUAT (WEEK 1)
15:00 RUNNING CLOCK
FIND 5RM BACK SQUAT FOR THE DAY

METCON:
30 BACK SQUATS (135#/95#)
30 PULL UPS
400M RUN
20 FRONT SQUATS
20 PULL UPS
400M RUN
10 OVERHEAD SQUATS
10 PULL UPS
400M RUN
*25 MINUTE TIME CAP

 

Posted on 08/10/2015 at 08:46 PM | Permalink | Comments (0)

08/09/2015

1776

CFS WOD - MONDAY 10AUG2015

OLY:
SNATCH (DE-LOAD)
12:00 RUNNING CLOCK
2 SNATCHES @ 55%
EMOM

METCON:
12 MINUTE AMRAP:
9 SUMO DEADLIFT HIGH PULLS (95#/65#)
7 BOX JUMPS (24"/20")
5 BURPEES


 

Posted on 08/09/2015 at 10:27 AM | Permalink | Comments (0)

08/06/2015

BERSIN

CFS WOD - FRIDAY 7AUG2015

METCON:
26:00 RUNNING CLOCK (NO PROGRAMMED REST)

0:00 - 6:00
6 MINUTE AMRAP:
200M RUN
15 KETTLEBELL SWINGS (55#/35#)
*RUN COUNTS AS 20 POINTS

6:00 - 20:00
14 MINUTES TO ESTABLISH 1RM HANG CLUSTER
*HANG CLUSTER = HANG SQUAT CLEAN + THRUSTER (THRUSTER MUST BE ONE CONTINUOUS MOVEMENT FROM THE BOTTOM OF THE SQUAT...NO JERKS)

20:00 - 26:00
6 MINUTE AMRAP:
3-6-9-12-15...ETC...
DEADLIFTS (135#/95#)
WALL BALLS (20#/14#)
*SCORE = AMRAP #1 SCORE + 1RM HANG CLUSTER LOAD + AMRAP #2 SCORE


 

Posted on 08/06/2015 at 10:00 PM | Permalink | Comments (0)

08/05/2015

NEW MAD MAX

CFS WOD - THURSDAY 6AUG2015

OLY:
CLEAN & JERK (TEST)
20:00 RUNNING CLOCK

HANG POWER CLEAN + HANG SQUAT CLEAN + FULL CLEAN & JERK (WARM UP)
@ 50% / 60% / 70%

USE REMAINING TIME TO ESTABILSH 1RM CLEAN & JERK

METCON:
8 MINUTE AMRAP:
3 POWER CLEANS (155#/105#)
6 TOES-2-BAR

 

08/04/2015

ROWDY

CFS WOD - WEDNESDAY 5AUG2015

SKILL:
ROWING
300M ROW
EVERY 4 MINUTES
X4
*AS FAST AS POSSIBLE WITH FOCUS ON TECHNIQUE

METCON:
100 DOUBLE UNDERS
80 WALKING LUNGES (L + R = 1)
60 ABMAT SIT UPS
40 PUSH UPS (HR)
*12 MINUTE TIME CAP


 

Posted on 08/04/2015 at 10:26 PM | Permalink | Comments (0)

08/03/2015

PEACOCK

CFS WOD - TUESDAY 4AUG2015

STRENGTH:
FRONT SQUATS (DE-LOAD)
5 SETS OF 6 REPS @ 55%
EVERY 2:00

METCON:
15 THRUSTERS (95#/65#)
400M RUN
X4
*16 MINUTE TIME CAP

 

Posted on 08/03/2015 at 10:55 PM | Permalink | Comments (0)

08/02/2015

34 SECONDS

CFS WOD - MONDAY 3AUG2015

OLY:
SNATCH (TEST)
20:00 RUNNING CLOCK

3-POSITION SNATCH (WARM UP)
HI-HANG + LO-HANG + BELOW KNEE
@ 55% / 65% / 75%

USE REMAINING TIME TO ESTABILSH 1RM SNATCH

METCON:
21 HANG POWER SNATCHES (45#/35#)
12 BURPEES
21 BOX JUMPS (24"/20")
12 HANG POWER SNATCHES
21 BURPEES
12 BOX JUMPS
21 HANG POWER SNATCHES
*12 MINUTE TIME CAP

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