© 2019 CrossFit Spartanburg

OCTOBER 2015

October 1, 2015

10/29/2015

TALENT MANAGEMENT

CFS WOD - FRIDAY 30OCT2015

METCON:
0:00 - 5:00
50 CALORIE ROW
50 OVERHEAD SQUATS (95#/65#)
MAX DEADLIFTS

5:00 - 20:00
FIND 3RM FRONT SQUAT

20:00 - 25:00
AMRAP:
3-6-9-12-15...ETC...
WALL BALLS (20#/14#)
SIT UPS
*SCORE - TOTAL AMRAP REPS (CALS + OHS + DL) + 3RM FRONT SQUAT LOAD + TOTAL AMRAP REPS

 

Posted on 10/29/2015 at 10:05 PM | Permalink | Comments (0)

10/28/2015

THUNDER TONGUE

CFS WOD - THURSDAY 29OCT2015

OLY:
CLEAN & JERK (WEEK 3)
15:00 TO FIND 1RM
POWER CLEAN + HANG CLEAN + JERK

METCON:
"ELIZABETH"
12-15-9
CLEANS (135#/95#)
RING DIPS
*10:00 TIME CAP


 

Posted on 10/28/2015 at 05:59 PM | Permalink | Comments (0)

10/27/2015

BANANA DAY

CFS WOD - WEDNESDAY 28OCT2015

SKILL:
DOUBLE UNDERS AND MUSLCE UPS (BAR OR RING) (FINAL WEEK)
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:
24 KETTLEBELL SWINGS (70#/55#)
400M RUN
12 HANDSTAND PUSH UPS
X3
*15:00 TIME CAP


 

Posted on 10/27/2015 at 09:38 PM | Permalink | Comments (0)

10/26/2015

CODE 3

CFS WOD - TUESDAY 27OCT2015

STRENGTH:
PAUSE (3 SECONDS) BACK SQUAT (WEEK 6)
EVERY 1:30
1 @ 80%
X7

METCON:
11:00 AMRAP:
11 THRUSTERS (75#/55#)
11 PULL UPS
11 BOX JUMP OVERS (24"/20')


 

Posted on 10/26/2015 at 09:15 PM | Permalink | Comments (0)

10/25/2015

STATUS CHECK

CFS WOD - MONDAY 26OCT2015

OLY:
SNATCH (WEEK 3)
2 SNATCHES @ 75% 
EMOM
X10

METCON:
10-9-8-7-6-5-4-3-2-1 SNATCHES (95#/65#)
1-2-3-4-5-6-7-8-9-10 BURPEES
*12:00 TIME CAP


 

Posted on 10/25/2015 at 07:21 PM | Permalink | Comments (0)

10/22/2015

INGA

CFS WOD - FRIDAY 23OCT2015

METCON:
0:00 - 3:00
250M ROW
MAX SUMO DEADLIFT HIGH PULLS (95#/65#)

3:00 - 15:00
FIND 1RM HANG SNATCH

15:00 - 21:00
AMRAP:
12 SIT UPS
9 SHOULDER-2-OVERHEAD (95#/65#)
6 TOES-2-BAR
*SCORE - TOTAL SDHP REPS + 1RM HANG SNATCH LOAD + AMRAP REPS


 

Posted on 10/22/2015 at 09:15 PM | Permalink | Comments (0)

10/21/2015

HEMINGWAY

CFS WOD - THURSDAY 22OCT2015

OLY:
CLEAN & JERK (WEEK 2)
15:00 TO FIND 1RM POWER CLEAN & JERK

METCON:
1:00 PULL UPS
2:00 FRONT SQUATS (135#/95#)
4:00 BURPEES
*SCORE TOTAL REPS COMPLETED

 

Posted on 10/21/2015 at 10:57 PM | Permalink | Comments (0)

CAPTAIN TONY

CFS WOD - WEDNESDAY 21OCT2015

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:
"JT"
21-15-9
HANDSTAND PUSH UPS
RING DIPS
PUSH UPS
*15:00 TIME CAP
**COMPARE TO "WU-TANG CLAN AIN'T NUTHIN' TO WHUT..."

 
 

Posted on 10/21/2015 at 12:35 PM | Permalink | Comments (0)

10/19/2015

DJ'S CLAM SHACK

CFS WOD - TUESDAY 20OCT2015

STRENGTH:
PAUSE (3 SECONDS) BACK SQUAT (WEEK 5)
EVERY 2 MINUTES
2 @ 75%
X5

METCON:
32 WALL BALLS (20#/14#)
8 POWER CLEANS (185#/125#)
X2
*8:00 TIME CAP


 

Posted on 10/19/2015 at 05:50 PM | Permalink | Comments (0)

LOBSTER ROLL

CFS WOD - MONDAY 19OCT2015

OLY:
SNATCH (WEEK 2)
3 SNATCHES @ 70% 
EMOM
X10

METCON:
21 BOX JUMPS (24"/20")
18 KETTLEBELL SWINGS (55#/35#)
200M RUN
X3
*12:00 TIME CAP

 

10/15/2015

BLOCKED PUNT

CFS WOD - FRIDAY 16OCT2015

METCON:
0:00 - 10:00
800M RUN
MAX ROUNDS OF "CINDY" WITH REMAINING TIME
*"CINDY" = 5 PULL UPS + 10 PUSH UPS + 15 AIR SQUATS

10:00 - 25:00
FIND 1RM DEADLIFT

25:00 - 35:00
AMRAP:
7 BURPEES
14 KETTLEBELL SWINGS (55#/35#)
21 WALL BALLS (20#/14#)
*SCORE - TOTAL "CINDY" REPS + 1RM DL LOAD + AMRAP REPS

Posted on 10/15/2015 at 09:53 PM | Permalink | Comments (0)

10/14/2015

SWIPE RIGHT

CFS WOD - THURSDAY 15OCT2015

OLY:
CLEAN & JERK (WEEK 1)
15:00 TO FIND 1RM HANG CLEAN & JERK

METCON:
15:00 AMRAP:
12 BOX JUMPS (24"/20")
9 POWER CLEANS (95#/65#)
12 BOX JUMPS
9 SHOULDER-2-OVERHEAD (95#/65#)


 

Posted on 10/14/2015 at 09:50 PM | Permalink | Comments (0)

10/13/2015

LASER POLE

CFS WOD - WEDNESDAY 14OCT2015

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:
BUY IN:  1000M ROW

12 TOES-2-BAR
12 HANDSTAND PUSH UPS
X3
*14:00 TIME CAP

 

Posted on 10/13/2015 at 08:53 PM | Permalink | Comments (0)

10/12/2015

WOODHEAD

CFS WOD - TUESDAY 13OCT2015

STRENGTH:
PAUSE (3 SECONDS) BACK SQUAT (WEEK 4)
EVERY 2 MINUTES
3 @ 70%
X5

METCON:
"COE"
10 THRUSTERS (95#/65#)
10 RING PUSH UPS
X10
*25:00 TIME CAP
**COMPARE TO "KARAOKE ROCK STARS"


 

Posted on 10/12/2015 at 10:25 PM | Permalink | Comments (0)

10/11/2015

GROUND WATER

CFS WOD - MONDAY 12OCT2015

OLY:
SNATCH (WEEK 1)
3 SNATCHES @ 65% 
EMOM
X10

METCON:
15 CHEST-2-BAR PULL UPS
30 OVERHEAD SQUATS (95#/65#)
X3
*15:00 TIME CAP


 

Posted on 10/11/2015 at 10:43 AM | Permalink | Comments (0)

10/08/2015

FLUFFING AWESOME JACKET

CFS WOD - FRIDAY 9OCT2015

METCON:
"EVA"
800M RUN
30 KETTLEBELL SWINGS (70#/55#)
30 PULL UPS
X5
*45:00 TIME CAP


 

Posted on 10/08/2015 at 09:32 PM | Permalink | Comments (0)

10/07/2015

INSPECTAH DECK

CFS WOD - THURSDAY 8OCT2015

OLY:
CLEAN (DE-LOAD)
3 CLEANS @ 60% EVERY 1:30
X7

METCON:
50 WALL BALLS (20#/14#)
40 DEADLIFTS (185#/125#)
30 WALL BALLS
20 HANG CLEANS (135#/95#)
10 WALL BALLS
*12:00 TIME CAP


 

Posted on 10/07/2015 at 06:28 PM | Permalink | Comments (0)

10/06/2015

DARK THIRTY

CFS WOD - WEDNESDAY 7OCT2015

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:
10:00 AMRAP:
3 ALTERNATING DB SNATCHES (50#/30#)
3 PUSH UPS (HR)
6 ALT DB SNATCHES
6 PUSH UPS
9 ALT DB SNATCHES
9 PUSH UPS
...ETC...ETC...ETC...
*SCORE TOTAL REPS COMPLETED


 

Posted on 10/06/2015 at 09:30 PM | Permalink | Comments (0)

OCTOBER INDOC CLASS

If you see any of these new faces this week welcome them to the best dadgum gym in Spartanburg.


 

Posted on 10/06/2015 at 02:25 PM | Permalink | Comments (0)

10/05/2015

LIFEPROOF

CFS WOD - TUESDAY 6OCT2015

STRENGTH:
PAUSE (3 SECONDS) BACK SQUAT (WEEK 3)
EVERY 2 MINUTES
4 @ 65%
X5

METCON:
50 CALORIE ROW
50 BURPEES
50 THRUSTERS (95#/65#)
*15:00 TIME CAP

 

10/04/2015

REX RYAN

CFS WOD - MONDAY 5OCT2015

OLY:
SNATCH (DE-LOAD)
3 SNATCHES @ 60% EVERY 1:30
X7

METCON:
12 SQUAT SNATCHES (95#/65#)
15 BOX JUMPS (24"/20")
18 SIT UPS
X4
*15:00 TIME CAP


 

Posted on 10/04/2015 at 08:13 PM | Permalink | Comments (0)

10/01/2015

BIG BANG

CFS WOD - FRIDAY 2OCT2015

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

0:00 - 8:00
AMRAP:
30 PULL UPS
30 BACK SQUATS (135#/95#)

8:00 - 22:00
3 MINUTE MAX CALORIE ROW

22:00 - 26:00
AMRAP:
3 SNATCHES (95#/65#)
6 PUSH UPS (HR)
*SCORE = TOTAL AMRAP REPS + ROW CALORIES

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