© 2019 CrossFit Spartanburg

SEPTEMBER 2015

September 1, 2015

09/30/2015

MARIO CART

CFS WOD - THURSDAY 1OCT2015

OLY:
CLEAN (TEST)
15 MINUTES TO ESTABLISH 1RM

METCON:
6 MINUTE AMRAP:
1 DEADLIFT + 1 HANG CLEAN + 1 SHOULDER-2-OVERHEAD (95#/65#)
2 DL + 2 HC + 2 S2O
3...ETC...

 

Posted on 09/30/2015 at 10:02 PM | Permalink | Comments (0)

HUMPTY DUMPTY

CFS WOD - WEDNESDAY 30SEP2015

SKILL:
DOUBLE UNDERS AND MUSLCE UPS (BAR OR RING)
14 MINUTES ALTERNATING EMOM
*ATHLETES PICK A MULTIPLE OF 10 REPS FOR DOUBLE UNDERS EACH MINUTE
**ATHLETES CHOOSE A PROGRESSION OR PICK A NUMBER OF REPS FOR MUSLCE UPS
***7 SETS OF EACH MOVEMENT

METCON:
100 KETTLEBELL SWINGS (70#/55#)
*PERFORM 5 BURPEES EMOM
**START WITH KBS
***15 MINUTE TIME CAP


 

Posted on 09/30/2015 at 01:41 PM | Permalink | Comments (0)

09/28/2015

CINNAMON RAISIN BISCUIT

CFS WOD - TUESDAY 29SEP2015

STRENGTH:
PAUSE (3 SECONDS) BACK SQUAT (WEEK 2)
EVERY 2 MINUTES
5 @ 60%
X5

METCON:
"KELLY"
400M RUN
30 BOX JUMPS (24"/20")
30 WALL BALLS (20#/14#)
X5
*30 MINUTE TIME CAP


 

Posted on 09/28/2015 at 08:25 PM | Permalink | Comments (0)

09/27/2015

MOGADISHU

CFS WOD - MONDAY 28SEP2015

OLY:
SNATCH (TEST)
15 MINUTES TO ESTABLISH 1RM

METCON:
21-15-9
OVERHEAD SQUATS (95#/65#)
TOES-2-BAR
*8 MINUTE TIME CAP


 

Posted on 09/27/2015 at 05:15 PM | Permalink | Comments (0)

09/24/2015

THE CHRONIC

CFS WOD - FRIDAY 25SEP2015

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

0:00 - 4:00
AMRAP:
400M RUN
10 CLEAN & JERKS (135#/95#)
MAX CLEAN & JERKS (115#/80#)

4:00 - 19:00
15 MINUTES TO ESTABLISH 3 RM FRONT SQUAT

19:00 - 25:00
AMRAP:
10 KETTLEBELL SWINGS (55#/35#)
8 PUSH (HR) UPS
6 CHEST-2-BAR PULL UPS
*SCORE = TOTAL AMRAP REPS + 3RM FRONT SQUAT

 

Posted on 09/24/2015 at 09:07 PM | Permalink | Comments (0)

09/23/2015

SINK NOGGIN'

CFS WOD - THURSDAY 24SEP2015

OLY:
CLEAN (FINAL WEEK)
EVERY 1:30
2 HOVER CLEANS @ 80%
X7

METCON:
10 DEADLIFTS (185#/135#)
15 WALL BALLS (20#/14#)
X5
*12 MINUTE TIME CAP

 

Posted on 09/23/2015 at 10:35 PM | Permalink | Comments (0)

09/22/2015

EAZY-E

CFS WOD - WEDNESDAY 23SEP2015

SKILL:
HANDSTAND PUSH UPS AND PULL UPS (FINAL WEEK)
10 MINUTES OF HANDSTAND PUSH UP WORK
10 MINUTES OF PULL UP WORK

METCON:
100 DOUBLE UNDERS
50 CALORIE ROW
30 PULL UPS
*10 MINUTE TIME CAP
**COMPARE TO "BACK SWEAT" FROM 9/3/14

 

Posted on 09/22/2015 at 08:12 PM | Permalink | Comments (0)

09/21/2015

SUPER BEETLE

CFS WOD - TUESDAY 22SEP2015

STRENGTH:
PAUSE (3 SECONDS) BACK SQUAT (WEEK 1)
EVERY 2 MINUTES
5 @ 55%
X5

METCON:
7 MINUTE AMRAP:
7 GOBLET SQUATS (55#/35#)
7 BOX JUMPS (24"/20")
7 BURPEES

 

Posted on 09/21/2015 at 10:32 PM | Permalink | Comments (0)

09/20/2015

THE POSTMAN

CFS WOD - MONDAY 21SEP2015

OLY:
SNATCH (FINAL WEEK)
EVERY 1:30
3 @ 80%
X3

2 @ 90%
X3

1 @ 100%
X3

METCON:
21 HANG POWER SNATCHES (75#/55#)
7 KNEES-2-ELBOW
X3
*8 MINUTE TIME CAP


 

Posted on 09/20/2015 at 03:12 PM | Permalink | Comments (1)

09/17/2015

POWER HOUR WITH AARON P (BENCH PRESS)

Aaron P will be conducting the 3rd and final (for now) installment of his Powerlifting mini-seminar/series starting this Saturday (September 19th) at 8AM for CFS Athletes. 

This week...gainz...big poppa pump...development of chesticles...THE BENCH PRESS.  "Aw naw."  "This is a CrossFit gym."  "We don't do the Bench Press."  "What's next...curls?"  Yup, we're gonna turn the world upside down.  Benching is an awesome tool to add to your bag and Big Aaron P gots some knowledge to drop on you that will make you a better overall athlete.  And, seriously...who doesn't want a big ol' 1RM Bench Press number?  Give Tal a shout if you plan on attending so that we can get an idea on how many to expect.  Ya'll come on in and get your strong on.

 

 

09/17/2015

RZA

CFS WOD - FRIDAY 18SEP2015

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

0:00 - 6:00
1:00 CALORIE ROW
1:00 WALL BALLS (20#/14#)
1:00 SHOULDER-2-OVERHEAD (95#/65#)
X2

6:00 - 20:00
14 MINUTES TO ESTABLISH 1RM WEIGHTED DIP

20:00 - 26:00
1:00 CALORIE ROW
1:00 WALKING LUNGE (R + L = 1)
1:00 SUMO DEADLIFT HIGH PULL (95#/65#)
X2
*SCORE = TOTAL AMRAP REPS + WEIGHTED DIP LOAD

 

Posted on 09/17/2015 at 06:37 PM | Permalink | Comments (0)

09/16/2015

QUIET RIOT

CFS WOD - THURSDAY 17SEP2015

OLY:
CLEAN (WEEK 5)
EVERY 1:30
2 HOVER CLEANS @ 75%
X7

METCON:
40 DOUBLE UNDERS
9 POWER CLEANS (185#/125#)
30 DOUBLE UNDERS
6 SQUAT CLEANS
20 DOUBLE UNDERS
3 CLEAN & JERKS
30 DOUBLE UNDERS
6 SQUAT CLEANS
40 DOUBLE UNDERS
9 POWER CLEANS
*15 MINUTE TIME CAP

 

Posted on 09/16/2015 at 05:42 PM | Permalink | Comments (0)

09/15/2015

BIG BENNY

CFS WOD - WEDNESDAY 16SEP2015

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

METCON:
"ANGIE"
100 PULL UPS
100 PUSH UPS
100 SIT UPS
100 AIR SQUATS
*NO PARTITIONING
**30 MINUTE TIME CAP


 

Posted on 09/15/2015 at 09:47 PM | Permalink | Comments (0)

09/14/2015

SMOOTH OPERATOR

CFS WOD - TUESDAY 15SEP2015

STRENGTH:
BACK SQUAT (DELOAD)
6 REPS @ 55%
EVERY 2 MINUTES
X5

METCON:
600M RUN
25 KETTLEBELL SWINGS (55#/35#)
10 TOES-2-BAR
X3
*20 MINUTE TIME CAP


 

Posted on 09/14/2015 at 10:20 PM | Permalink | Comments (0)

09/13/2015

SALT BLOCK

CFS WOD - MONDAY 14SEP2015

OLY:
SNATCH (WEEK 4)
EMOM
3 @ 80%
X3

2 @ 85%
X3

1 @ 90%
X3

METCON:
21-18-15-12-9-6-3
THRUSTERS (85#/55#)
BURPEES
*18 MINUTE TIME CAP


 

Posted on 09/13/2015 at 02:56 PM | Permalink | Comments (0)

09/10/2015

TERD FERGUSON

CFS WOD - FRIDAY 11SEP2015

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

0:00 - 7:00
7 MINUTE AMRAP:
50 CALORIE ROW
40 PUSH UPS (HR)
30 OHS (95/65)
20 PULL UPS
10 SUMO DEADLIFT HIGH PULLS (95#/65#)

7:00 - 20:00
15 MINUTES TO ESTABLISH 1RM SHOULDER PRESS

20:00 - 27:00
7 MINUTE AMRAP:
25 BOX JUMPS (24"/20")
25 WALL BALLS (20#/14#)
600M RUN
MAX SHOULDER-2-OVERHEAD (95#/65#)
*SCORE = TOTAL AMRAP REPS + SHOULDER PRESS LOAD


 

Posted on 09/10/2015 at 04:37 PM | Permalink | Comments (0)

09/09/2015

TWO HANDS

CFS WOD - THURSDAY 10SEP2015

OLY:
CLEAN (WEEK 4)
EVERY 1:30
2 HOVER CLEANS @ 70%
X7

METCON:
7 BURPEES
7 DEADLIFTS (185#/125#)
7 TOES-2-BAR
X7
*12 MINUTE TIME CAP

 

Posted on 09/09/2015 at 10:13 PM | Permalink | Comments (0)

09/08/2015

BANE

CFS WOD - WEDNESDAY 9SEP2015

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

METCON:
10 KETTLEBELL SWINGS (55#/35#)
40 SIT UPS
400M RUN
20 KBS
20 SIT UPS
400M RUN
40 KBS
10 SITUPS
400M RUN
*16 MINUTE TIME CAP

 

Posted on 09/08/2015 at 10:19 PM | Permalink | Comments (0)

09/07/2015

REELZ

CFS WOD - TUESDAY 8SEP2015

STRENGTH:
BACK SQUAT (WEEK 4)
15:00 RUNNING CLOCK
FIND 1RM BACK SQUAT FOR THE DAY

METCON:
25 CHEST-2-BAR PULL UPS
15 FRONT SQUATS (185#/125#)
5 SHOULDER-2-OVERHEAD (185#/125#)
*10 MINUTE TIME CAP

   

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

09/06/2015

OBLIVION

CFS WOD - MONDAY 7SEP2015

OLY:
SNATCH (WEEK 3)
EMOM
3 @ 75%
X3

2 @ 80%
X3

1 @ 85%
X3

METCON:
"OPEN WORKOUT 11.1 / 14.1"
10 MINUTE AMRAP:
30 DOUBLE UNDERS
10 POWER SNATCHES (75#/55#)

 

09/06/2015

LABOR DAY SCHEDULE

THE GYM WILL BE OPEN FROM 8-11AM ON LABOR DAY (MONDAY) IN AN "OPEN GYM" FORMAT.  THERE WILL BE NO REGULARLY SCHEDULED CLASSES.

TUESDAY-FRIDAY WILL GO AS SCHEDULED.

 

Posted on 09/06/2015 at 04:29 PM | Permalink | Comments (0)

09/04/2015

SATURDAY SCHEDULE

 

WE HAVE OUR SEPTEMBER INDOC CLASS TOMORROW (SATURDAY) MORNING FROM 8-10AM.

OPEN GYM HOURS ARE 10AM-NOON.

 

Posted on 09/04/2015 at 08:33 PM | Permalink | Comments (0)

DRAFT NIGHT

CFS WOD - FRIDAY 4SEP2015

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

0:00 - 6:00
6 MINUTE AMRAP:
3 SHOULDER-2-OVERHEAD (135#/95#)
6 BOX JUMPS (24"/20")

6:00 - 21:00
15 MINUTES TO ESTABLISH 1RM COMPLEX:
1 CLEAN + 1 HANG CLEAN + 1 THRUSTER

21:00 - 27:00
6 MINUTE AMRAP:
800M RUN
50 PULL UPS
MAX BURPEES
*SCORE = TOTAL AMRAP REPS + COMPLEX LOAD


 

Posted on 09/04/2015 at 06:36 AM | Permalink | Comments (0)

09/02/2015

3:10 TO YUMA

CFS WOD - THURSDAY 3SEP2015

OLY:
CLEAN (WEEK 3)
EVERY 1:30
3 HOVER CLEANS @ 65%
X7

METCON:
30 AIR SQUATS
10 RING DIPS
10 HANG POWER CLEANS (135#/95#)
X3
*15 MINUTE TIME CAP

 

Posted on 09/02/2015 at 09:59 PM | Permalink | Comments (0)

09/01/2015

DARK KNIGHT

CFS WOD - WEDNESDAY 2SEP2015

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

METCON:
30 KETTLEBELL HANG SNATCH-RIGHT (55#/35#)
30 PUSH UPS (HR)
60 WALKING LUNGES (L + R = 2)
30 PUSH UPS
30 KETTLEBELL HANG SNATCH-LEFT
*12 MINUTE TIME CAP

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