© 2019 CrossFit Spartanburg

DECEMBER 2015

December 1, 2015

12/30/2015

CFS NEW YEARS EVE/DAY/WEEKEND SCHEDULE

CFS NEW YEARS EVE/DAY/WEEKEND SCHEDULE

 

THURSDAY (NEW YEARS EVE):  NO 6 OR 7PM CLASS
FRIDAY (NEW YEARS DAY):  CLOSED
SATURDAY:  INDOC 8-10AM AND OPEN GYM 10AM-NOON
SUNDAY:  INDOC 2-4PM AND OPEN GYM 4-5PM

 

Posted on 12/30/2015 at 07:11 PM | Permalink | Comments (0)

TURN AROUND, DON'T DROWN

CFS WOD - THURSDAY 31DEC2015

OLY:
CLEAN & JERK (WEEK 2)
3 CLEAN PULLS + 2 CLEANS + 1 JERK @ 65%
EVERY 2:00
X7

METCON:
21 WALL BALLS (20#/14#)
12 HANG CLEANS (115#/80#)
400M RUN
X4
*20:00 TIME CAP


 

Posted on 12/30/2015 at 07:10 PM | Permalink | Comments (0)

12/29/2015

PROTOTYPE

CFS WOD - WEDNESDAY 30DEC2015

SKILL:
PISTOLS / HANDSTANDS (WEEK 3)
6:00 PISTOL PROGRESSION WORK
6:00 HANDSTAND/HANDSTAND PUSH UP WORK

COMPETITION OPTION:
12:00 ALTERNATING EMOM
EVEN MINUTES:  14 ALTERNATING PISTOLS
ODD MINUTES:  30-50FT HANDSTAND WALK

METCON:
7:00 AMRAP
M=35 / F=30 CALORIE ROW
30 KETTLEBELL SWINGS (70#/55#)
25 TOES-2-BAR
20 BURPEES
MAX EFFORT DOUBLE UNDERS WITH REMAINING TIME
*SCORE = CAL/KBS/T2B/BURPEE REPS + DU REPS


 

Posted on 12/29/2015 at 04:40 PM | Permalink | Comments (0)

12/28/2015

BOURBON BALLS

CFS WOD - TUESDAY 29DEC2015

STRENGTH:
FRONT SQUAT (WEEK 6)
14:00 ALTERNATING EMOM
EVEN MINUTES:  1 FRONT SQUAT @ 90%
ODD MINUTES:  5 BENT OVER ROWS (DB OR BAR)
*7 SETS OF EACH MOVEMENT

METCON:
(COMPARE TO "PUMPKIN SPICE") 
"DIANE"
21-15-9
DEADLIFTS (225#/155#)
HANDSTAND PUSH UPS
*10:00 TIME CAP


 

Posted on 12/28/2015 at 09:41 PM | Permalink | Comments (0)

12/27/2015

LIFE EXPECTANCY

CFS WOD - MONDAY 28DEC2015

OLY:
SNATCH (WEEK 4)
14:00 ALTERNATING EMOM
EVEN MINUTES:  2 HANG SNATCHES
ODD MINUTES:  2 FULL SNATCHES
*7 SETS OF EACH MOVEMENT
**USE 75% OF 1RM FOR BOTH LIFTS

METCON:
10 OVERHEAD SQUATS (95#/65#)
7 CHEST-2-BAR PULL UPS
X5
*8:00 TIME CAP


 

Posted on 12/27/2015 at 04:32 PM | Permalink | Comments (0)

12/22/2015

METRIC SET

CFS WOD - WEDNESDAY 23DEC2015

SKILL:
PISTOLS / HANDSTANDS (WEEK 2)
6:00 PISTOL PROGRESSION WORK
6:00 HANDSTAND/HANDSTAND PUSH UP WORK

COMPETITION OPTION:
12:00 ALTERNATING EMOM
EVEN MINUTES:  14 ALTERNATING PISTOLS
ODD MINUTES:  30-50FT HANDSTAND WALK

METCON:
M=25/F=20 CALORIE ROW
30 KETTLEBELL SWINGS (55#/35#)
40 SIT UPS
50 PULL UPS
60 DOUBLE UNDERS
*12:00 TIME CAP


 

Posted on 12/22/2015 at 10:04 PM | Permalink | Comments (0)

12/21/2015

COAL

CFS WOD - TUESDAY 22DEC2015

METCON:
"12 BARS OF CHRISTMAS"
(COMPARE TO "NO LIFT, NO GIFT")
(95#/65#)
1 DEADLIFT
2 HANG POWER CLEANS
3 FRONT SQUATS
4 SHOULDER PRESS
5 BACK SQUATS
6 PUSH PRESS
7 THRUSTERS
8 SQUAT CLEANS
9 PUSH JERKS
10 HANG POWER SNATCHES
11 OVERHEAD SQUATS
12 SUMO DEADLIFT HIGH PULLS
*START WITH 1 DEADLIFT AND PROGRESS THROUGH THE WORKOUT JUST LIKE THE "12 DAYS OF CHRISTMAS" SONG (1 DEADLIFT, 2 HANG POWER CLEANS, 1 DEADLIFT, 3 FRONT SQUATS, 2 HANG POWER CLEANS, 1 DEADLIFT...ETC...)
**40 MINUTE TIME CAP


 

Posted on 12/21/2015 at 08:15 PM | Permalink | Comments (0)

12/20/2015

MIKE TOLBERT

CFS WOD - MONDAY 21DEC2015

OLY:
SNATCH (WEEK 3)
14:00 ALTERNATING EMOM
EVEN MINUTES:  2 HANG SNATCHES
ODD MINUTES:  2 FULL SNATCHES
*7 SETS OF EACH MOVEMENT
**USE 70% OF 1RM FOR BOTH LIFTS

METCON:
"DEATH BY BURPEE BOX JUMP OVERS"
(24"/20")
*WITH A RUNNING CLOCK PERFORM 1 BURPEE BOX JUMP OVER THE FIRST MINUTE, 2 THE SECOND MINUTE, 3 THE THIRD MINUTE...AND SO ON...UNTIL THE ATHLETE IS UNABLE TO COMPLETE THE REQUIRED NUMBER OF REPS IN THE GIVEN MINUTE.


 

Posted on 12/20/2015 at 08:34 AM | Permalink | Comments (0)

12/17/2015

OVERTIME

CFS WOD - FRIDAY 18DEC2015

METCON:
(COMPARE TO "CHEVY")
"MORRISON"
50-40-30-20-10
WALL BALLS (20#/14#)
BOX JUMPS (24"/20")
KETTLEBELL SWINGS (55#/35#)
*40:00 TIME CAP


 

Posted on 12/17/2015 at 09:33 PM | Permalink | Comments (0)

12/16/2015

THE BIG SHORT

CFS WOD - THURSDAY 17DEC2015

OLY:
CLEAN & JERK (WEEK 1)
3 CLEAN PULLS + 2 CLEANS + 1 JERK @ 60%
EVERY 2:00
X7

METCON:
(COMPARE TO "LILLY")
"FREDDY'S REVENGE'
5 SHOULDER-2-OVERHEADS (185#/125#)
10 BURPEES
X5
*10:00 TIME CAP

12/15/2015

INMAN BEAR

CFS WOD - WEDNESDAY 16DEC2015

SKILL:
PISTOLS / HANDSTANDS (WEEK 1)
5:00 PISTOL PROGRESSION WORK
5:00 HANDSTAND/HANDSTAND PUSH UP WORK

COMPETITION OPTION:
10:00 ALTERNATING EMOM
EVEN MINUTES:  14 ALTERNATING PISTOLS
ODD MINUTES:  30-50FT HANDSTAND WALK

METCON:
M=50/F=40 CALORIE ROW
75 DOUBLE UNDERS
25 TOES-2-BAR
50 DOUBLE UNDERS
*12:00 TIME CAP


 

Posted on 12/15/2015 at 06:38 PM | Permalink | Comments (0)

12/14/2015

STOCKING STUFFER

CFS WOD - TUESDAY 15DEC2015

STRENGTH:
FRONT SQUAT (WEEK 5)
14:00 ALTERNATING EMOM
EVEN MINUTES:  2 FRONT SQUATS @ 85%
ODD MINUTES:  5 BENT OVER ROWS (DB OR BAR)
*7 SETS OF EACH MOVEMENT

METCON:
20:00 AMRAP:
21 THRUSTERS (95#/65#)
18 PULL UPS
15 BURPEES
*SCORE TOTAL REPS COMPLETED 


 

Posted on 12/14/2015 at 07:12 PM | Permalink | Comments (0)

12/12/2015

BROTHERS FIGHT

CFS WOD - MONDAY 14DEC2015

OLY:
SNATCH (WEEK 2)
14:00 ALTERNATING EMOM
EVEN MINUTES:  3 HANG SNATCHES
ODD MINUTES:  2 FULL SNATCHES
*7 SETS OF EACH MOVEMENT
**USE 65% OF 1RM FOR BOTH LIFTS

METCON:
TABATA SNATCH (75#/55#)
TABATA SIT UPS
TABATA OVERHEAD SQUATS (75#/55#)
TABATA PUSH UPS
*SCORE TOTAL REPS COMPLETED


 

Posted on 12/12/2015 at 03:08 PM | Permalink | Comments (0)

12/10/2015

RARE MEAT

CFS WOD - FRIDAY 11DEC2015

METCON:
0:00 - 8:00
AMRAP
30 RING DIPS
40 BOX JUMPS (24"/20")
50 KETTLEBELL SWINGS (55#/35#)

8:00 - 21:00
FIND 1RM RACK JERK

21:00 - 27:00
800M RUN
MAX SHOULDER-2-OVERHEAD (75#/55#)
*SCORE = AMRAP REPS + LOAD + AMRAP REPS (800M RUN = 80 REPS)

 

Posted on 12/10/2015 at 11:05 PM | Permalink | Comments (0)

12/09/2015

CREATURE

CFS WOD - THURSDAY 10DEC2015

OLY:
CLEAN & JERK (DE-LOAD)
2 CLEANS + 1 JERK @ 55%
X7

METCON:
7:00 AMRAP
5 TOES-2-BAR
5 DB HANG SQUAT SNATCHES (50#/30#)
5 HANDSTAND PUSH UPS


 

Posted on 12/09/2015 at 10:35 PM | Permalink | Comments (0)

12/08/2015

PODCAST

CFS WOD - WEDNESDAY 9DEC2015

SKILL:
ROPE CLIMBS (WEEK 6 - FINAL WEEK)
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:
5 BURPEES
2 CHEST-2-BAR PULL UPS
X30
*18:00 TIME CAP
**ANYTHING GOES ON C-2-B PULL UPS...JUMPING, BOXES, BANDS, ETC.)

 

Posted on 12/08/2015 at 10:04 PM | Permalink | Comments (0)

12/07/2015

PILGRIMS VS DINOSAURS

CFS WOD - TUESDAY 8DEC2015

STRENGTH:
FRONT SQUAT (WEEK 4)
14:00 ALTERNATING EMOM
EVEN MINUTES:  2 FRONT SQUATS @ 80%
ODD MINUTES:  5 BENT OVER ROWS (DB OR BAR)
*7 SETS OF EACH MOVEMENT

METCON:
M = 1000M ROW / F = 800M ROW
100 WALL BALLS (20#/14#)
*12:00 TIME CAP

 

Posted on 12/07/2015 at 09:27 PM | Permalink | Comments (0)

12/06/2015

CAR CHASE

CFS WOD - MONDAY 7DEC2015

OLY:
SNATCH (WEEK 1)
14:00 ALTERNATING EMOM
EVEN MINUTES:  3 HANG SNATCHES
ODD MINUTES:  2 FULL SNATCHES
*7 SETS OF EACH MOVEMENT
**USE 60% OF 1RM FOR BOTH LIFTS

METCON:
"ISAGRANNIE"
6 POWER SNATCHES (135#/95#)
30 DOUBLE UNDERS
6 CLEAN & JERKS (135#/95#)
30 SIT UPS
X5
*20:00 TIME CAP


 

Posted on 12/06/2015 at 07:08 PM | Permalink | Comments (0)

12/03/2015

WEEKEND SCHEDULE

The December Indoc Class will be going on this weekend.  Please take a look at the revised weekend gym schedule below (NOTE: Open gym session will shut down at NOON).

Saturday
Indoc Class: 8-10AM
Open Gym:  10AM-NOON

Sunday
Indoc Class: 2-4PM

 

Posted on 12/03/2015 at 02:27 PM | Permalink | Comments (0)

SLOBBERKNOCKER

CFS WOD - FRIDAY 4DEC2015

METCON:
0:00 - 15:00
5 ROUNDS OF "CINDY" (5 PULL UPS + 10 PUSH UPS + 15 AIR SQUATS)
"ISABELLE" (30 SNATCHES @ 135#/95#)
5 ROUNDS OF "CINDY"
"ISABELLE"...ETC...ETC...ETC...

15:00 - 25:00
FIND 5 RM BACK SQUAT

25:00 - 29:00
200M RUN
30 KETTLEBELL SWINGS (70#/55#)
MAX DOUBLE UNDERS
*SCORE = AMRAP REPS + LOAD + AMRAP REPS 
**200M RUN = 20 REPS

 

12/02/2015

NEAR MISS

CFS WOD - THURSDAY 3DEC2015

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

METCON:
M=60/F=50 CALORIE ROW
50 BURPEES
40 HANG CLEANS (115#/80#)
*12:00 TIME CAP

 

Posted on 12/02/2015 at 08:32 PM | Permalink | Comments (0)

12/01/2015

BUG-A-SALT

CFS WOD - WEDNESDAY 2DEC2015

SKILL:
ROPE CLIMBS (WEEK 5)
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:
50 WALL BALLS (20#/14#)
25 TOES-2-BAR
30 WALL BALLS
15 TOES-2-BAR
10 WALL BALLS
5 TOES-2-BAR
*15:00 TIME CAP

 

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