© 2019 CrossFit Spartanburg

JANUARY 2016

January 1, 2016

01/31/2016

HALFTIME SHOW

CFS WOD - MONDAY 1FEB2016

OLY:
SNATCH (WEEK 1)
2 HALTING SNATCH DEADLIFTS + SNATCH FINISH + 2 OVERHEAD SQUATS
@ 60%
EVERY 1:30
X7

METCON:
12 SNATCHES (135#/95#)
9 HANDSTAND PUSH UPS
6 STRICT PULL UPS
9 SNATCHES
6 HANDSTAND PUSH UPS
3 STRICT PULL UPS
*8:00 TIME CAP


 

Posted on 01/31/2016 at 08:56 PM | Permalink | Comments (0)

01/28/2016

PRO BOWL DRAFT

CFS WOD - FRIDAY 29JAN2016

METCON:
0:00 - 6:00
AMRAP
10 OVERHEAD SQUATS (95?65#)
25 DOUBLE UNDERS

6:00 - 20:00
14 MINUTES TO ESTABLISH 1RM
SINGLE CYCLE BEAR COMPLEX
(DEADLIFT, HANG CLEAN, FRONT SQUAT, SHOULDER-2-OVERHEAD, BACK SQUAT, BACK SHOULDER-2-OVERHEAD)

20:00 - 26:00
AMRAP
24 ALTERNATING DUMBBELL SNATCHES (30#/20#)
12 PULL UPS


 

Posted on 01/28/2016 at 09:35 PM | Permalink | Comments (0)

01/27/2016

SIRACHA EGGS

CFS WOD - THURSDAY 28JAN2016

OLY:
CLEAN & JERK (WEEK 6)
3 CLEAN PULLS + 1 CLEAN & JERK @ 85%
EVERY 2:30
X5

METCON:
(COMPARE TO CFS WOD "ROCK SALT")
CROSSFIT OPEN WORKOUT 11.5
20:00 AMRAP
5 POWER CLEANS (145#/100#)
10 TOES-2-BAR
15 WALL BALLS (20#/14#)

 
 

Posted on 01/27/2016 at 09:01 PM | Permalink | Comments (0)

01/26/2016

MAN TIGHTS

CFS WOD - WEDNESDAY 27JAN2016

SKILL:
MUSCLE UPS (WEEK 1)
12:00 MUSCLE UP PROGRESSION WORK

METCON:
BUY IN:  M=500M/F=400M ROW

42-30-18
KETTLEBELL SWINGS (55#/35#)
BURPEES
*18:00 TIME CAP


 

Posted on 01/26/2016 at 09:40 PM | Permalink | Comments (0)

01/25/2016

INSTA INBOX

CFS WOD - TUESDAY 26JAN2016

STRENGTH:
BACK SQUAT (WEEK 2)
EVERY 1:30
8 REPS @ 60%
X3

5 REPS @ 70%
X3

3 REPS @ 80%
X3

USE REMAINING 6:30 TO WORK TO DAY'S 1RM

METCON:
400M RUN
9 FRONT SQUATS (155#/115#)
12 HANDSTAND PUSH UPS
15 DEADLIFTS (155#/115#)
X3
*20:00 TIME CAP


 

Posted on 01/25/2016 at 09:15 PM | Permalink | Comments (0)

01/24/2016

WANKER

CFS WOD - MONDAY 25JAN2016

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

METCON:
CROSSFIT MAYHEM WOD 1/19/2016
8:00 AMRAP
3, 6, 9, 12...ETC...
POWER SNATCHES (135#/95#0
BOX JUMP OVERS (24"/20")

 
 

Posted on 01/24/2016 at 11:01 AM | Permalink | Comments (0)

01/21/2016

CRISP LINEN SCENT

***MORNING CLASSES (5, 6 AND 8AM) AND AFTERNOON CLASSES (4, 5, AND 6PM) HAVE BEEN CANCELLED DUE TO THE ICE STORM.  THE NOONER IS STILL ON...SO YA'LL COME ON OUT AND GET IT IN AT NOON.***

CFS WOD - FRIDAY 22JAN2016

METCON:
(COMPARE TO CFS WOD "EDGAR ALLEN POE")
0:00 - 5:00
7 DEADLIFTS (155#/105#)
7 RING DIPS

5:00 - 20:00
15 MINUTES TO ESTABLISH 1RM WEIGHTED PULL UP

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

Posted on 01/21/2016 at 04:36 PM | Permalink | Comments (0)

01/20/2016

POWER JAMS

CFS WOD - THURSDAY 21JAN2016

OLY:
CLEAN & JERK (WEEK 5)
3 CLEAN PULLS + 1 CLEAN & JERK @ 80%
EVERY 2:30
X5

METCON:
21-15-9
PUSH PRESS (135#/95#)
KETTLEBELL SWINGS (70#/55#)
*8:00 TIME CAP


 

Posted on 01/20/2016 at 07:38 PM | Permalink | Comments (0)

01/19/2016

DOWN BY THE RIVER

CFS WOD - WEDNESDAY 20JAN2016

SKILL:
PISTOLS / HANDSTANDS (FINAL WEEK)
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:
50-40-30-20-10 DOUBLE UNDERS
1-2-3-4-5 ROUNDS OF "CINDY" ("CINDY" = 5 PULL UPS, 10 PUSH UPS, 15 SQUATS)
*20:00 TIME CAP


 

Posted on 01/19/2016 at 10:05 PM | Permalink | Comments (0)

01/18/2016

RETREAD

CFS WOD - TUESDAY 19JAN2016

STRENGTH:
BACK SQUAT (WEEK 1)
EVERY 1:30
8 REPS @ 60%
X3

5 REPS @ 70%
X3

3 REPS @ 80%
X3

USE REMAINING 6:30 TO WORK TO DAY'S 1RM

METCON:
(COMPARE TO CROSSFIT OPEN WORKOUT 14.4)
14:00 AMRAP
60 CALORIE ROW
50 TOES-2-BAR
40 WALL BALLS (20#/14#)
30 CLEANS (135#/95#)
20 MUSCLE UPS

 

01/17/2016

ARCTIC ZERO

CFS WOD - MONDAY 18JAN2016

OLY:
SNATCH (TEST)
14:00 TO ESTABLISH 1RM SNATCH
1 LIFT EVERY 2:00
7 TOTAL ATTEMPTS

METCON:
15 SQUAT SNATCHES (95#/65#)
15 BURPEES
X5
*18:00 TIME CAP

 

Posted on 01/17/2016 at 02:15 PM | Permalink | Comments (0)

01/14/2016

FERNANDO THE GREAT

CFS WOD - FRIDAY 15JAN2016

METCON:
0:00 - 6:00
3:00 WALL BALLS (20#/14#)
2:00 SUMO DEADLIFT HIGH PULLS (75#/55#)
1:00 DUMBBELL THRUSTERS (30#/20#)

6:00 - 18:00
FIND 1RM SHOULDER PRESS

18:00 - 24:00
3:00 DUMBBELL THRUSTERS (30#/20#)
2:00 SUMO DEADLIFT HIGH PULLS (75#/55#)
1:00 WALL BALLS (20#/14#)
*SCORE = TOTAL REPS + 1RM LOAD + TOTAL REPS


 

Posted on 01/14/2016 at 07:44 PM | Permalink | Comments (0)

01/13/2016

SHOULDER TOUCH MASTER

CFS WOD - THURSDAY 14JAN2016

OLY:
CLEAN & JERK (WEEK 4)
3 CLEAN PULLS + 2 CLEANS + 1 JERK @ 75%
EVERY 2:30
X5

METCON:
18 BOX JUMPS (30"/24")
15 CLEAN & JERKS (135#/95#)
12 RING DIPS
*5:00 TIME CAP

 
 

Posted on 01/13/2016 at 08:55 PM | Permalink | Comments (0)

01/12/2016

PHAT PHEASANT

CFS WOD - WEDNESDAY 13JAN2016

SKILL:
PISTOLS / HANDSTANDS (WEEK 5)
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:
50 DOUBLE UNDERS
40 AIR SQUATS
30 SIT UPS
20 PULL UPS
10 BURPEES
20 PULL UPS
30 SIT UPS
40 AIR SQUATS
50 DOUBLE UNDERS
*20:00 TIME CAP

 
 

Posted on 01/12/2016 at 09:08 PM | Permalink | Comments (0)

01/11/2016

HUMMINGBIRD CAKE

CFS WOD - TUESDAY 12JAN2016

STRENGTH:
FRONT SQUAT (DE-LOAD)
5 REPS @ 55%
EVERY 2:00
X5

METCON:
(COMPARE TO "TON OF TATS")
M=1500M / F=1000M ROW
100 WALKING LUNGES (L+R=2)
50 HANG CLEANS (155#/105#)
*17:00 TIME CAP

 
 

Posted on 01/11/2016 at 08:48 PM | Permalink | Comments (0)

01/10/2016

WILD ACES

CFS WOD - MONDAY 11JAN2016

OLY:
SNATCH (WEEK 6)
10:00 ALTERNATING EMOM
EVEN MINUTES: 2 HANG SNATCHES
ODD MINUTES: 1 FULL SNATCHES
*5 SETS OF EACH MOVEMENT
**USE 85% OF 1RM FOR BOTH LIFTS

METCON:
(COMPARE TO CROSSFIT OPEN WORKOUT 15.1A)
9:00 AMRAP
15 TOES-2-BAR
10 DEADLIFTS (115#/75#)
5 SNATCHES (115#/75#)
*SCORE TOTAL REPS COMPLETED

 
 

Posted on 01/10/2016 at 09:07 PM | Permalink | Comments (0)

01/07/2016

SUN SALUTATION

CFS WOD - FRIDAY 8JAN2016

METCON:
0:00 - 3:00
MAX CALORIE ROW

3:00 - 20:00
FIND 3RM BENCH PRESS

20:00 - 25:00
10 HANDSTAND PUSH UPS
7 OVERHEAD SQUATS (115#/75#)
*SCORE = CALORIES + 3RM LOAD + ARMAP REPS


 

Posted on 01/07/2016 at 09:35 PM | Permalink | Comments (0)

01/06/2016

BAD ZOMBIE

CFS WOD - THURSDAY 7JAN2016

OLY:
CLEAN & JERK (WEEK 3)
3 CLEAN PULLS + 2 CLEANS + 1 JERK @ 70%
EVERY 2:00
X6

METCON:
30 THRUSTERS (95#/65#)
90 DOUBLE UNDERS
*7:00 TIME CAP


 

Posted on 01/06/2016 at 10:06 PM | Permalink | Comments (0)

01/05/2016

BOX MONSTER

CFS WOD - WEDNESDAY 6JAN2016

SKILL:
PISTOLS / HANDSTANDS (WEEK 4)
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:
30 KETTLEBELL SWINGS (55#/35#)
20 BURPEES
30 ABMAT SIT UPS
X5
*30:00 TIME CAP


 

Posted on 01/05/2016 at 08:11 PM | Permalink | Comments (0)

01/04/2016

WEIRDO

CFS WOD - TUESDAY 5JAN2016

STRENGTH:
FRONT SQUAT (TEST)
20:00 TO FIND 1RM FRONT SQUAT

METCON:
21-18-15-12-9-6-3
HANG CLEANS (95#/65#)
DEADLIFTS (185#/135#)
*ATHLETES MUST USE ONE BAR AND CHANGE LOADS
**12:00 TIME CAP

 

01/03/2016

CHICKEN BOG

CFS WOD - MONDAY 4JAN2016

OLY:
SNATCH (WEEK 5)
10:00 ALTERNATING EMOM
EVEN MINUTES:  2 HANG SNATCHES
ODD MINUTES:  2 FULL SNATCHES
*5 SETS OF EACH MOVEMENT
**USE 80% OF 1RM FOR BOTH LIFTS

METCON:
10:00 AMRAP
15 POWER SNATCHES (75#/55#)
15 WALL BALLS (20#/14#)
3 TOES-2-BAR
15 POWER SNATCHES
15 WALL BALLS
6 TOES-2-BAR
15 POWER SNATCHES
15 WALL BALLS
9 TOES-2-BAR...12 TOES-2-BAR...15 TOES-2-BAR...ETC...
*SCORE TOTAL REPS COMPLETED

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