© 2019 CrossFit Spartanburg

NOVEMBER 2015

November 1, 2015

11/30/2015

CHECK DOWN

CFS WOD - TUESDAY 1DEC2015

STRENGTH:
FRONT SQUAT (WEEK 3)
14:00 ALTERNATING EMOM
EVEN MINUTES:  3 FRONT SQUATS @ 75%
ODD MINUTES:  5 BENT OVER ROWS (DB OR BAR)
*7 SETS OF EACH MOVEMENT

METCON:
10:00 AMRAP
3 HANDSTAND PUSH UPS
6 SUMO DEADLIFT HIGH PULLS (95#/65#)
9 SIT UPS


 

Posted on 11/30/2015 at 10:45 PM | Permalink | Comments (0)

11/29/2015

LIGHTS OUT

CFS WOD - MONDAY 30NOV2015

OLY:
SNATCH (DE-LOAD)
3 REPS @ 55% EVERY 1:30
X7

METCON:
10-9-8-7-6-5-4-3-2-1
OVERHEAD SQUATS (95#/65#)
1-2-3-4-5-6-7-8-9-10
CHEST-2-BAR PULL UPS
*13:00 TIME CAP


 

Posted on 11/29/2015 at 10:09 PM | Permalink | Comments (0)

11/26/2015

CHUBS

***OPEN GYM 8-11AM.  A FRIENDLY REMINDER...GYM WILL CLOSE AT 11AM.***

CFS WOD - FRIDAY 27NOV2015

METCON:
500M ROW
15 TOES-2-BAR
30 FRONT SQUATS (135#/95#)
15 TOES-2-BAR
500M ROW
*15:00 TIME CAP

Posted on 11/26/2015 at 08:32 PM | Permalink | Comments (0)

11/24/2015

RIT PACK

CFS WOD - WEDNESDAY 25NOV2015

SKILL:
ROPE CLIMBS (WEEK 4)
15:00 ROPE CLIMB PROGRESSION/WORK

COMPETITION OPTION:
14:00 ALTERNATING EMOM
3 ROPE CLIMBS / 1 LEGLESS ROPE CLIMB
*7 SETS OF EACH MOVEMENTS

METCON:
150 DOUBLE UNDERS
*200M RUN EVERY 3:00
**15:00 TIME CAP


 

Posted on 11/24/2015 at 05:25 PM | Permalink | Comments (0)

11/23/2015

BLAME IT ON THE BOOM BOOM

CFS WOD - TUESDAY 24NOV2015

STRENGTH:
FRONT SQUAT (WEEK 2)
14:00 ALTERNATING EMOM
EVEN MINUTES:  3 FRONT SQUATS @ 70%
ODD MINUTES:  5 BENT OVER ROWS (DB OR BAR)
*7 SETS OF EACH MOVEMENT

METCON:
7:00 AMRAP
21 PUSH PRESS (45#/35#)
12 BOX JUMPS (24"/20")

 

Posted on 11/23/2015 at 09:01 PM | Permalink | Comments (0)

11/21/2015

DETECTOR BLITZ

CFS WOD - MONDAY 23NOV2015

OLY:
SNATCH (TEST)
15:00 TO FIND 1RM

METCON:
18 KETTLEBELL SNATCHES (55#/35#)
15 WALL BALLS (20#/14#)
X4
*ALTERNATE ARMS FOR KBSN EACH ROUND
**10:00 TIME CAP

 
 

Posted on 11/21/2015 at 02:56 PM | Permalink | Comments (0)

11/20/2015

MOTHER BOOGER

CFS WOD - FRIDAY 20NOV2015

METCON:
"MCGHEE" (COMPARE TO "RIVERBOAT RON")
30:00 AMRAP:
5 DEADLIFTS (275#/185#)
13 PUSH UPS
9 BOX JUMPS (24"/20")


 

Posted on 11/20/2015 at 05:02 AM | Permalink | Comments (0)

11/18/2015

HEATER BYPASS

CFS WOD - THURSDAY 19NOV2015

OLY:
CLEAN & JERK (WEEK 6)
15:00 TO FIND 1RM COMPLEX
POWER CLEAN + HANG CLEAN + JERK

METCON:
7 POWER CLEANS (95#/65#)
7 THRUSTERS (95#/65#)
7 BAR FACING BURPEES
X7
*12:00 TIME CAP


 

Posted on 11/18/2015 at 05:30 PM | Permalink | Comments (0)

11/17/2015

HORNETS

CFS WOD - WEDNESDAY 18NOV2015

SKILL:
ROPE CLIMBS (WEEK 3)
15:00 ROPE CLIMB PROGRESSION/WORK

COMPETITION OPTION:
14:00 ALTERNATING EMOM
3 ROPE CLIMBS / 1 LEGLESS ROPE CLIMB
*7 SETS OF EACH MOVEMENTS

METCON:
(COMPARE TO "GRONK")
12:00 AMRAP:
7 TOES-2-BAR
14 DB SNATCHES (50#/30#)
21 DOUBLE UNDERS


 

Posted on 11/17/2015 at 08:56 PM | Permalink | Comments (0)

11/16/2015

MARVIN

CFS WOD - TUESDAY 17NOV2015

STRENGTH:
FRONT SQUAT (WEEK 1)
14:00 ALTERNATING EMOM
EVEN MINUTES:  3 FRONT SQUATS @ 70%
ODD MINUTES:  5 BENT OVER ROWS (DB OR BAR)
*7 SETS OF EACH MOVEMENT

METCON:
AMRAP:
2:00 KETTLEBELL SWINGS (55#/35#)
2:00 HANDSTAND PUSH UPS
2:00 REST
2:00 KETTLEBELL SWINGS
2:00 HANDSTAND PUSH UPS
*SCORE TOTAL REPS COMPLETED

 

 

11/15/2015

MALIBU

CFS WOD - MONDAY 16NOV2015

OLY:
SNATCH (WEEK 7)
1 SNATCHES @ 90% 
EVERY 1:30
X8

METCON:
M=30/F=20 CALORIE ROW
30 OVERHEAD SQUATS (95#/65#)
600M RUN
30 HANG POWER SNATCHES (95#/65#)
30 BURPEES
*16:00 TIME CAP

 

Posted on 11/15/2015 at 06:57 PM | Permalink | Comments (0)

11/12/2015

SMOKEY

CFS WOD - FRIDAY 13NOV2015

METCON:
0:00 - 4:00
DEADLIFT 7,000#/5,000# TOTAL
MAX WALL BALLS (20#/14#)
*ATHLETE CHOOSES LOAD

4:00 - 20:00
ESTABLISH 3RM THRUSTER (COMPARE TO "GOOBER GARAGE")

20:00 - 25:00
AMRAP:
10 KETTLEBELL SWINGS (55#/35#)
1 CLUSTER (ATHLETE MUST USE 3RM THRUSTER LOAD)
*SCORE = WALL BALL REPS + 3RM THRUSTER LOAD + AMRAP REPS


 

Posted on 11/12/2015 at 08:29 PM | Permalink | Comments (0)

11/11/2015

RED CUP

CFS WOD - THURSDAY 12NOV2015

OLY:
CLEAN & JERK (WEEK 5)
15:00 TO FIND 1RM POWER CLEAN + JERK

METCON:
21 HANG CLEANS (155#/105#)
42 BOX JUMPS
21 HANG CLEANS
*12:00 TIME CAP


 

Posted on 11/11/2015 at 10:03 PM | Permalink | Comments (0)

11/10/2015

REDUCE THE SAUCE

CFS WOD - WEDNESDAY 11NOV2015

SKILL:
ROPE CLIMBS (WEEK 2)
15:00 ROPE CLIMB PROGRESSION/WORK

COMPETITION OPTION:
14:00 ALTERNATING EMOM
3 ROPE CLIMBS / 1 LEGLESS ROPE CLIMB
*7 SETS OF EACH MOVEMENTS

METCON:
"CINDY" (COMPARE TO "GIRL")
20:00 AMRAP:
5 PULL UPS
10 PUSH UPS
15 AIR SQUATS


 

Posted on 11/10/2015 at 09:01 PM | Permalink | Comments (0)

11/09/2015

SAFETY OFFICER

CFS WOD - TUESDAY 10NOV2015

STRENGTH:
BACK SQUAT (DE-LOAD)
5 REPS @ 65%
EVERY 2 MINUTES
X6

METCON:
5K RUN (FULL ROUTE LINK HERE)
*A 200M LOOP AROUND THE BUILDING WILL BE ADDED TO THE END OF THE ROUTE


On The Go Map

Posted on 11/09/2015 at 04:32 PM | Permalink | Comments (0)

11/08/2015

STUFFED MONKEY

CFS WOD - MONDAY 9NOV2015

OLY:
SNATCH (WEEK 5)
2 SNATCHES @ 85% 
EVERY 1:30
X8

METCON:
"AIR FORCE" (COMPARE TO "GIGGITY GIGGITY GOO")
20 THRUSTERS (95#/65#)
20 SUMO DEADLIFT HIGH PULLS
20 PUSH JERKS
20 OVERHEAD SQUATS
20 FRONT SQUATS
*PERFORM 4 BURPEES EMOM
**12:00 TIME CAP


 

Posted on 11/08/2015 at 11:12 AM | Permalink | Comments (0)

11/05/2015

TENNIS BALL HEAD

CFS WOD - FRIDAY 6NOV2015

METCON:
0:00 - 3:00
400M RUN
MAX REP SNATCHES (95#/65#)

3:00 - 6:00
400M RUN
MAX REP CLEANS (95#/65#)

6:00 - 20:00
FIND 1RM OVERHEAD SQUAT

20:00 - 22:00
MAX CALORIE ROW

22:00 - 24:00
MAX CHEST-2-BAR PULL UPS
*SCORE = TOTAL SNATCH REPS + TOTAL CLEAN REPS + OHS LOAD + CALS + C2B REPS

 

Posted on 11/05/2015 at 09:31 PM | Permalink | Comments (0)

WEEKEND SCHEDULE

The November Indoc Class will be going on from 8-10AM on Saturday and 2-4PM on Sunday.  
Open gym on Saturday will go from 10AM-Noon.

 

Posted on 11/05/2015 at 08:59 AM | Permalink | Comments (0)

MONGOLIAN WOMBAT

CFS WOD - THURSDAY 5NOV2015

OLY:
CLEAN & JERK (WEEK 4)
15:00 TO FIND 1RM HANG CLEAN + JERK

METCON:
60 DOUBLE UNDERS
45 PUSH PRESS (95#/65#)
30 DOUBLE UNDERS
15 PUSH PRESS
*10:00 TIME CAP


 

Posted on 11/05/2015 at 08:56 AM | Permalink | Comments (0)

11/03/2015

HORO

CFS WOD - WEDNESDAY 4NOV2015

SKILL:
ROPE CLIMBS (WEEK 1)
15:00 ROPE CLIMB PROGRESSION/WORK

COMPETITION OPTION:
14:00 ALTERNATING EMOM
3 ROPE CLIMBS / 1 LEGLESS ROPE CLIMB
*7 SETS OF EACH MOVEMENTS

METCON:
"KAREN"
150 WALL BALLS (20#/14#)
*10:00 TIME CAP

 

11/02/2015

STANK

CFS WOD - TUESDAY 3NOV2015

STRENGTH:
BACK SQUAT (TEST)
20:00 TO ESTABLISH 1RM BACK SQUAT

METCON:
30 DEADLIFTS (135#/95#)
40 SIT UPS
50 BURPEES
40 SIT UPS
30 DEADLIFTS
*15:00 TIME CAP


 

Posted on 11/02/2015 at 10:02 PM | Permalink | Comments (0)

11/01/2015

THE MESH

CFS WOD - MONDAY 2NOV2015

OLY:
SNATCH (WEEK 4)
2 SNATCHES @ 80% 
EVERY 1:30
X10

METCON:
21 OVERHEAD SQUATS (95#/65#)
12 HANDSTAND PUSH UPS
X4
*18:00 TIME CAP

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