© 2019 CrossFit Spartanburg

MARCH 2016

March 1, 2016

03/31/2016

COCOBOLO

CFS WOD - FRIDAY 1APR2016

METCON:
CFS "OPEN" WOD 16.6
12:00 AMRAP:
20 CALORIE ROW
40 WALL BALLS (20#/14#)
60 PUSH PRESS (95#/65#)
80 DOUBLE UNDERS


 

Posted on 03/31/2016 at 10:31 PM | Permalink | Comments (0)

03/30/2016

CHUNKY MONKEY

CFS WOD - THURSDAY 31MAR2016

OLY:
CLEAN & JERK
20:00 TO ESTABLISH 1RM CLEAN & JERK

METCON:
"ELIZABETH"
21-15-9
CLEANS (135#/95#)
RING DIPS
*9:00 TIME CAP

 
 

Posted on 03/30/2016 at 04:40 PM | Permalink | Comments (0)

03/29/2016

SLAPPY

CFS WOD - WEDNESDAY 30MAR2016

SKILL:
DOUBLE UNDERS (WEEK 4)
12:00 DOUBLE UNDER WORK

METCON:
800M RUN
30 KETTLEBELL SWINGS (55#/35#)
X3
*25:00 TIME CAP


 

Posted on 03/29/2016 at 07:57 PM | Permalink | Comments (0)

03/28/2016

ROBERTS RIDGE

CFS WOD - TUESDAY 29MAR2016

STRENGTH:
FRONT SQUAT (RESET TO WEEK 2)
1 1/4 FRONT SQUAT
4 REPS @ 60%
EVERY 2:00
X6

METCON:
"THE SEVEN"
7 HANDSTAND PUSH UPS
7 THRUSTERS (135#/95#)
7 KNEES-2-ELBOWS
7 DEADLIFTS (245#/165#)
7 BURPEES
7 KETTLEBELL SWINGS (70#/55#)
7 PULL UPS
X7
*30:00 TIME CAP


 

Posted on 03/28/2016 at 09:27 PM | Permalink | Comments (0)

03/27/2016

ELITE EIGHT

CFS WOD - MONDAY 28MAR2016

OLY:
SNATCH (WEEK 1)
5 TOUCH-N-GO (POWER) SNATCHES @ 60%
EVERY 1:30
X6

2 (SQUAT) SNATCHES @ 60%
EVERY 1:00
X6

METCON:
30 OVERHEAD SQUATS (95#/65#)
20 BOX JUMPS (24"/20")
20 OVERHEAD SQUATS (115#/80#)
20 BOX JUMPS
10 OVERHEAD SQUATS (135#/95#)
20 BOX JUMPS
*12:00 TIME CAP


 

Posted on 03/27/2016 at 10:07 PM | Permalink | Comments (0)

03/24/2016

16.5

CFS WOD - FRIDAY 25MAR2016

OPEN WORKOUT 16.5 (RX):
21-18-15-12-9-6-3
THRUSTERS (95#/65#)
BAR-FACING BURPEES

OPEN WORKOUT 16.5 (SCALED):
21-18-15-12-9-6-3
THRUSTERS (65#/45#)
BAR-FACING BURPEES

 

Posted on 03/24/2016 at 08:13 PM | Permalink | Comments (0)

03/23/2016

TROUBLE

CFS WOD - THURSDAY 24MAR2016

OLY:
CLEAN & JERK (WEEK 6)
3 TOUCH-N-GO CLEANS @ 80%
EVERY 2:00
X4

1 SQUAT CLEAN & JERK @ 85%
EVERY 1:30
X4

METCON:
30 HANG CLEANS (135#/95#)
M=30/F=25 CALORIE ROW
30 BACK SQUATS (135#/95#)
*7:00 TIME CAP
**NO RACKS ALLOWED


 

Posted on 03/23/2016 at 08:38 PM | Permalink | Comments (0)

03/22/2016

ICON

CFS WOD - WEDNESDAY 23MAR2016

SKILL:
DOUBLE UNDERS (WEEK 3)
12:00 DOUBLE UNDER WORK

METCON:
60 YARD SHUTTLE RUN
10 TOES-2-BAR
10 HANDSTAND PUSH UPS
60 YARD SHUTTLE RUN
9 TOES-2-BAR
9 HANDSTAND PUSH UPS
...60 YARD SHUTTLE RUN, 1 TOES-2-BAR, 1 HANDSTAND PUSH UP
*60 YARD SHUTTLE RUN = 10 YARDS OUT & BACK X3
**12:00 TIME CAP


 

Posted on 03/22/2016 at 09:36 PM | Permalink | Comments (0)

03/21/2016

THOMAS JEFFERSON

CFS WOD - TUESDAY 22MAR2016

STRENGTH:
FRONT SQUAT (WEEK 2)
1 1/4 FRONT SQUAT
4 REPS @ 60%
EVERY 2:00
X6

METCON:
7 PUSH PRESS (135#/95#)
21 WALL BALLS (20#/14#)
X4
*10:00 TIME CAP


 

Posted on 03/21/2016 at 09:44 PM | Permalink | Comments (0)

03/20/2016

UGLY COUCH

CFS WOD - MONDAY 21MAR2016

OLY:
SNATCH (DE-LOAD)
3 REPS @ 55%
EMOM
X10

METCON:
15:00 AMRAP
10 POWER SNATCHES (135#/95#)
15 OVER-THE-BAR BURPEES
10 C-2-B PULL UPS

 

03/17/2016

16.4

CFS WOD - FRIDAY 18MAR2016

OPEN WORKOUT 16.4 (RX):
13:00 AMRAP:
55 DEADLIFTS (225#/155#)
55 WALL BALLS (20# TO A 10FT TARGET / 14# TO A 9FT TARGET)
55 CALORIE ROW
55 HANDSTAND PUSH UPS

OPEN WORKOUT 16.4 (SCALED):
13:00 AMRAP:
55 DEADLIFTS (135#/95#)
55 WALL BALLS (20#/10# BOTH TO A 9FT TARGET)
55 CALORIE ROW
55 PUSH UPS (HR)

 

Posted on 03/17/2016 at 09:23 PM | Permalink | Comments (0)

03/16/2016

CLOVERFIELD

CFS WOD - THURSDAY 17MAR2016

OLY:
CLEAN & JERK (WEEK 5)
3 TOUCH-N-GO CLEANS @ 80%
EVERY 2:00
X4

1 SQUAT CLEAN & JERK @ 80%
EVERY 1:30
X4

METCON:
5:00 AMRAP
M=50/F=45 CALORIE ROW
30 TOES-2-BAR
MAX REP SHOULDER-2-OVERHEAD (95#/65#)


 

Posted on 03/16/2016 at 10:21 PM | Permalink | Comments (0)

03/15/2016

HOSE VAC

CFS WOD - WEDNESDAY 16MAR2016

SKILL:
DOUBLE UNDERS (WEEK 2)
12:00 DOUBLE UNDER WORK

METCON:
(COMPARE TO CFS WOD "DUM DUMS")
"HELEN"
400M RUN
21 KETTLEBELL SWINGS (55#/35#)
12 PULL UPS
X3
*15:00 TIME CAP
 


 

Posted on 03/15/2016 at 07:58 PM | Permalink | Comments (0)

INVENTION CONVENTION

CFS WOD - TUESDAY 15MAR2016

STRENGTH:
FRONT SQUAT (WEEK 1)
1 1/4 FRONT SQUAT
5 REPS @ 60%
EVERY 1:30
X6

METCON:
45 SIT UPS
30 BURPEES
15 RING DIPS
30 SIT UPS
20 BURPEES
10 RING DIPS
15 SIT UPS
10 BURPEES
5 RING DIPS
*15:00 TIME CAP


 

Posted on 03/15/2016 at 07:45 AM | Permalink | Comments (0)

03/13/2016

SNOWBALL

CFS WOD - MONDAY 14MAR2016

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

METCON:
75 WALL BALLS (20#/14#)
50 BOX JUMPS (24"/20")
25 HANDSTAND PUSH UPS
*15:00 TIME CAP

 

Posted on 03/13/2016 at 09:51 PM | Permalink | Comments (0)

03/10/2016

16.3

CFS WOD - FRIDAY 11MAR2016

OPEN WORKOUT 16.3 (RX):
7:00 AMRAP:
10 POWER SNATCHES (75#/55#)
3 BAR MUSCLE UPS

OPEN WORKOUT 16.3 (SCALED):
7:00 AMRAP:
10 POWER SNATCHES (45#/35#)
5 JUMPING CHEST-2-BAR PULL UPS

 

Posted on 03/10/2016 at 09:18 PM | Permalink | Comments (0)

03/09/2016

ALL BALLS

CFS WOD - THURSDAY 10MAR2016

OLY:
CLEAN & JERK (WEEK 4)
3 TOUCH-N-GO CLEANS @ 75%
EVERY 1:30
X5

2 SQUAT CLEAN & JERKS @ 75%
EVERY 2:00
X4

METCON:
7:00 AMRAP:
3 TOES-2-BAR
3 BURPEES
3 HANG POWER CLEANS (95#/65#)
6/6/6, 9/9/9, 12/12/12...ETC...


 

Posted on 03/09/2016 at 05:17 PM | Permalink | Comments (0)

WEIGHTLIFTING SEMINAR

Joel is coaching a weightlifting seminar at CrossFit Bang Bang on Saturday March 12th from 10AM-NOON.  Cost is $25 and is open to CFS athletes.  CrossFit Bang Bang is located at 2419A Powdersville Rd. Easley, SC 29642.

 

Posted on 03/09/2016 at 05:14 PM | Permalink | Comments (0)

03/08/2016

SHIP YARD

CFS WOD - WEDNESDAY 9MAR2016

SKILL:
DOUBLE UNDERS
12:00 DOUBLE UNDER WORK

METCON:
40 KETTLEBELL SWINGS (55#/35#)
40 WALL BALLS (20#/14#)
400M RUN
20 KETTLEBELL SWINGS
20 WALL BALLS
200M RUN
*12:00 TIME CAP


 

Posted on 03/08/2016 at 09:18 PM | Permalink | Comments (0)

03/07/2016

THE SEVEN FIVE

CFS WOD - TUESDAY 8MAR2016

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

METCON:
3 CHEST-2-BAR PULL UPS
3 HANDSTAND PUSH UPS
X15
*10:00 TIME CAP

 

03/06/2016

CULLEN BOHANNON

CFS WOD - MONDAY 7MAR2016

OLY:
SNATCH (WEEK 6)
2 HALTING SNATCH DEADLIFTS + SNATCH FINISH + 2 OVERHEAD SQUATS
@ 85%
EVERY 2:00
X6

METCON:
9-15-21
CALORIE ROW
POWER SNATCHES (95#/65#)
*10:00 TIME CAP


 

Posted on 03/06/2016 at 10:00 AM | Permalink | Comments (0)

03/03/2016

16.2

CFS WOD - FRIDAY 4MAR2016

OPEN WORKOUT 16.2 (RX):
4 MINUTES TO COMPLETE...
25 TOES-2-BAR
50 DOUBLE UNDERS
15 SQUAT CLEANS (135#/85#)
*BEGIN WITH A 4 MINUTE TIME CAP.  IF 1 ROUND IS COMPLETED IN UNDER 4:00, EXTEND TIME TO 8:00.  IF 2 ROUNDS ARE COMPLETED IN UNDER 8:00, EXTEND TIME TO 12:00...ETC...ETC...ADDING 4 MINUTES PER ROUND COMPLETED FOR UP TO 20 MINUTES.  LOADS INCREASE AND REPS DECREASE EACH ROUND AS LISTED BELOW...
1ST ROUND = 15 REPS @ 135#/85#)
2ND ROUND = 13 REPS @ 185#/115#
3RD ROUND = 11 REPS @ 225#/145#
4TH ROUND = 9 REPS @ 275#/175#
5TH ROUND = 7 REPS @ 315#/205#
 

OPEN WORKOUT 16.2 (SCALED):
4 MINUTES TO COMPLETE...
25 HANGING KNEE RAISES
50 SINGLE UNDERS
15 SQUAT CLEANS (135#/85#)
*BEGIN WITH A 4 MINUTE TIME CAP.  IF 1 ROUND IS COMPLETED IN UNDER 4:00, EXTEND TIME TO 8:00.  IF 2 ROUNDS ARE COMPLETED IN UNDER 8:00, EXTEND TIME TO 12:00...ETC...ETC...ADDING 4 MINUTES PER ROUND COMPLETED FOR UP TO 20 MINUTES.  LOADS INCREASE AND REPS DECREASE EACH ROUND AS LISTED BELOW...
1ST ROUND = 15 REPS @ 95#/55#)
2ND ROUND = 13 REPS @ 115#/75#
3RD ROUND = 11 REPS @ 135#/95#
4TH ROUND = 9 REPS @ 155#/115#
5TH ROUND = 7 REPS @ 185#/135#

 

Posted on 03/03/2016 at 08:38 PM | Permalink | Comments (0)

03/02/2016

BLUEJACKET

CFS WOD - THURSDAY 3MAR2016

OLY:
CLEAN & JERK (WEEK 3)
4 TOUCH-N-GO CLEANS @ 70%
EVERY 1:30
X4

2 SQUAT CLEAN & JERKS @ 70%
EVERY 1:30
X4

METCON:
8:00 AMRAP:
50 CALORIE ROW
40 SIT UPS
30 BURPEES
20 THRUSTERS (95#/65#)


 

Posted on 03/02/2016 at 09:48 PM | Permalink | Comments (0)

03/01/2016

LIFT OPERATIONS

CFS WOD - WEDNESDAY 2MAR2016

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

METCON:
(COMPARE TO CFS WOD "BAC BUILDERS")
9 HANDSTAND PUSH UPS
12 TOES-2-BAR
15 KETTLEBELL SWINGS (55#/35#)
X4
*12:00 TIME CAP

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