© 2019 CrossFit Spartanburg

APRIL 2016

April 1, 2016

04/28/2016

SLEEPY GIRLFRIEND

CFS WOD - FRIDAY 29APR2016

STRENGTH:
(WEEK 4)
BACK RACK LUNGE STEPS (STATIONARY)
5 REPS EACH LEG (ATHLETE CHOOSES LOAD)
EVERY 1:30
X5

STRICT PRESS + PUSH PRESS COMBO
5 + 5 (ATHLETE CHOOSES LOAD)
EVERY 1:30
X5
*ATTEMPT TO INCREASE LOAD FROM LAST WEEK IF ABLE

METCON:
2:00 DOWN AND BACK BUTCHER PUSH (155#/105#) + MAX REP KETTLEBELL SNATCH (55#/35#)
2:00 REST
X4
*ALTERNATE SNATCH ARMS EACH ROUND
**SCORE TOTAL SNATCHES


 

Posted on 04/28/2016 at 09:28 PM | Permalink | Comments (0)

04/27/2016

COOPERSTOWN

CFS WOD - THURSDAY 28APR2016

OLY:
CLEAN & JERK (WEEK 3)
3-POSITION CLEAN (GROUND - KNEE - MID THIGH) @ 70%
EVERY 2:00
X7

METCON:
"DT"
12 DEADLIFTS (155#/105#)
9 HANG CLEANS
9 JERKS
X5
*12:00 TIME CAP


 

Posted on 04/27/2016 at 07:47 PM | Permalink | Comments (0)

04/26/2016

HORNY TOAD

CFS WOD - WEDNESDAY 27APR2016

SKILL:
HANDSTAND AND TOES-2-BAR (WEEK 2)
7:00 HANDSTAND WORK
7:00 TOES-2-BAR WORK

METCON:
1000M ROW

REST 1:00

50 GOBLET SQUATS (55#/35#)
30 BURPEE BOX JUMPS (24"/20")
50 RING PUSH UPS
*15:00 TIME CAP


 

Posted on 04/26/2016 at 10:39 PM | Permalink | Comments (0)

04/25/2016

SNACK PATROL

CFS WOD - TUESDAY 26APR2016

STRENGTH:
FRONT SQUAT (WEEK 6)
1 1/4 FRONT SQUAT
2 REPS @ 80%
EVERY 2:00
X5

METCON:
(COMPARE TO CFS WOD "SMOOTH OPERATOR")
600M RUN
25 KETTLEBELL SWINGS (55#/35#)
10 TOES-2-BAR
X3
*20:00 TIME CAP


 

Posted on 04/25/2016 at 10:46 PM | Permalink | Comments (0)

04/24/2016

TENDER BITS

CFS WOD - MONDAY 25APR2016

OLY:
SNATCH (WEEK 5)
2 TOUCH-N-GO (POWER) SNATCHES @ 80%
EVERY 1:30
X6

2 (SQUAT) SNATCHES @ 80%
EVERY 1:00
X6

METCON:
12:00 AMRAP
3 SNATCHES (115#/105# OR 75% OF 1RM)
30 DOUBLE UNDERS
X3

50 WALL BALLS (20#/14#)

AMRAP WITH REMAINING TIME OF:
6 CHEST-2-BAR PULL UPS
30 DOUBLE UNDERS
*SCORE TOTAL REPS COMPLETED


 

Posted on 04/24/2016 at 04:02 PM | Permalink | Comments (0)

04/21/2016

FINNICK ODAIR

CFS WOD - FRIDAY 22APR2016

STRENGTH:
(WEEK 3)
BACK RACK LUNGE STEPS (STATIONARY)
5 REPS EACH LEG (ATHLETE CHOOSES LOAD)
EVERY 1:30
X5

STRICT PRESS + PUSH PRESS COMBO
5 + 5 (ATHLETE CHOOSES LOAD)
EVERY 1:30
X5

METCON:
2:00 DOWN AND BACK BUTCHER PUSH (155#/105#) + MAX REP BACK SQUATS (95#/65#)
2:00 REST
2:00 DOWN AND BACK BUTCHER PUSH + MAX REP THRUSTERS (95#/65#)
2:00 REST
X2
*SCORE TOTAL BACK SQUAT + THRUSTER REPS

 

Posted on 04/21/2016 at 06:00 PM | Permalink | Comments (0)

04/20/2016

HAYMITCH

CFS WOD - THURSDAY 21APR2016

OLY:
CLEAN & JERK (WEEK 2)
3-POSITION CLEAN (GROUND - KNEE - MID THIGH) @ 65%
EVERY 1:30
X7

METCON:
"DEATH BY CLEAN & JERK"
(95#/65#)
*1 REP ON MINUTE 1, 2 ON MINUTE 2, 3 ON MINUTE 3...ETC...


 

Posted on 04/20/2016 at 09:59 PM | Permalink | Comments (0)

04/19/2016

REAL DEAL

CFS WOD - WEDNESDAY 20APR2016

SKILL:
HANDSTAND AND TOES-2-BAR (WEEK 1)
7:00 HANDSTAND WORK
7:00 TOES-2-BAR WORK

METCON:
"ANNIE-BELL"
50-40-30-20-10
DOUBLE UNDERS
SIT UPS
*20 KETTLEBELL SWINGS (55#/35#) BETWEEN EACH ROUND
**15:00 TIME CAP


 

Posted on 04/19/2016 at 10:11 PM | Permalink | Comments (0)

BARN BURNER

CFS WOD - TUESDAY 19APR2016

STRENGTH:
FRONT SQUAT (WEEK 5)
1 1/4 FRONT SQUAT
2 REPS @ 75%
EVERY 2:00
X5

METCON:
30 DEADLIFTS (155#/105#)
40 WALL BALLS (20#/14#)
50 BURPEES
40 WALL BALLS
30 DEADLIFTS
*12:00 TIME CAP


 

Posted on 04/19/2016 at 10:07 AM | Permalink | Comments (0)

04/17/2016

CUB CADET

CFS WOD - MONDAY 18APR2016

OLY:
SNATCH (WEEK 4)
3 TOUCH-N-GO (POWER) SNATCHES @ 75%
EVERY 1:30
X6

2 (SQUAT) SNATCHES @ 75%
EVERY 1:00
X6

METCON:
12 OVERHEAD SQUATS (95#/65#)
12 PULL UPS
X5
*10:00 TIME CAP

 

04/14/2016

BLOCKBUSTER TRADE

CFS WOD - FRIDAY 15APR2016

STRENGTH:
(WEEK 2)
BACK RACK LUNGE STEPS (STATIONARY)
5 REPS EACH LEG (ATHLETE CHOOSES LOAD)
EVERY 1:30
X5

STRICT PRESS + PUSH PRESS COMBO
5 + 5 (ATHLETE CHOOSES LOAD)
EVERY 1:30
X5

METCON:
2:00 DOWN AND BACK BUTCHER PUSH (155#/105#) + MAX REP SUMO DEADLIFT HIGH PULL (75#/55#)
2:00 REST
X4
*SCORE TOTAL SDHP REPS


 

Posted on 04/14/2016 at 09:39 PM | Permalink | Comments (0)

04/13/2016

NURSE DOSE

CFS WOD - THURSDAY 14APR2016

OLY:
CLEAN & JERK (WEEK 1)
3-POSITION CLEAN (GROUND - KNEE - MID THIGH) @ 60%
EVERY 1:30
X7

METCON:
CROSSFIT MAINSITE WOD 3/21/16
42 MEDBALL CLEANS (20#/14#)
21 BENCH PRESS (BODYWEIGHT OR LESS)
30 MEDBALL CLEANS
15 BENCH PRESS
18 MED BALL CLEANS
9 BENCH PRESS
*15:00 TIME CAP


 

Posted on 04/13/2016 at 09:08 PM | Permalink | Comments (0)

04/12/2016

TELECAST

CFS WOD - WEDNESDAY 13APR2016

SKILL:
DOUBLE UNDERS (WEEK 6)
12:00 DOUBLE UNDER WORK

METCON:
5 BURPEES
4 TOES-2-BAR
3 HANDSTAND PUSH UPS
X10
*12:00 TIME CAP


 

Posted on 04/12/2016 at 05:08 PM | Permalink | Comments (0)

04/11/2016

ROOST

CFS WOD - TUESDAY 12APR2016

STRENGTH:
FRONT SQUAT (WEEK 4)
1 1/4 FRONT SQUAT
2 REPS @ 70%
EVERY 2:00
X5

METCON:
7:00 AMRAP
3 SHOULDER-2-OVERHEAD (95#/65#)
3 PULL UPS
6/6, 9/9, 12/12...ETC...


 

Posted on 04/11/2016 at 09:03 PM | Permalink | Comments (0)

04/10/2016

KIRBY - 216

CFS WOD - MONDAY 11APR2016

OLY:
SNATCH (WEEK 3)
3 TOUCH-N-GO (POWER) SNATCHES @ 70%
EVERY 1:30
X6

2 (SQUAT) SNATCHES @ 70%
EVERY 1:00
X6

METCON:
(COMPARE TO CFS WOD "KIRBY - 216")
"KIRBY - 216"
BUY IN:  800M RUN

4 POWER CLEANS (155#/105#)
9 TOES-2-BAR
14 BOX JUMPS (24"/20")
X8

CASH OUT:  800M RUN


  

Posted on 04/10/2016 at 05:06 PM | Permalink | Comments (0)

04/07/2016

LIVE MAS

CFS WOD - FRIDAY 8APR2016

STRENGTH:
(WEEK 1)
BACK RACK LUNGE STEPS (STATIONARY)
5 REPS EACH LEG (ATHLETE CHOOSES LOAD)
EVERY 1:30
X5

STRICT PRESS + PUSH PRESS COMBO
5 + 5 (ATHLETE CHOOSES LOAD)
EVERY 1:30
X5

METCON:
2:00 DOWN AND BACK BUTCHER PUSH (155#/105#) + MAX CALORIE ROW
2:00 REST
X4
*SCORE TOTAL CALORIES

 

Posted on 04/07/2016 at 09:45 PM | Permalink | Comments (0)

04/06/2016

LA CROIX

CFS WOD - THURSDAY 7APR2016

OLY:
CLEAN & JERK (DE-LOAD)
3 CLEAN (POWER) & JERKS @ 55%
EVERY 1:00
X7

METCON:
30 WALL BALLS (20#/14#)
10 HANG CLEANS (165#/115#)
X3
*8:00 TIME CAP


 

Posted on 04/06/2016 at 09:06 PM | Permalink | Comments (0)

04/05/2016

BOOGER SUGAR

CFS WOD - WEDNESDAY 6APR2016

SKILL:
DOUBLE UNDERS (WEEK 5)
12:00 DOUBLE UNDER WORK

METCON:
"BRENTON"
100FT BEAR CRAWL
100FT BROAD JUMP
X5
*3 BURPEES EVERY 5 BROAD JUMPS
**12:00 TIME CAP


 

Posted on 04/05/2016 at 09:25 PM | Permalink | Comments (0)

04/04/2016

PATH TO THE DRAFT

CFS WOD - TUESDAY 5APR2016

STRENGTH:
FRONT SQUAT (WEEK 3)
1 1/4 FRONT SQUAT
3 REPS @ 65%
EVERY 2:00
X6

METCON:
15:00 AMRAP
12 THRUSTERS (75#/55#)
21 KETTLEBELL SWINGS (35#/25#)
12 BOX JUMPS (24"/20")


 

Posted on 04/04/2016 at 08:34 PM | Permalink | Comments (0)

04/03/2016

TUB THERAPY

CFS WOD - MONDAY 4APR2016

OLY:
SNATCH (WEEK 2)
5 TOUCH-N-GO (POWER) SNATCHES @ 65%
EVERY 1:30
X6

2 (SQUAT) SNATCHES @ 65%
EVERY 1:00
X6

METCON:
(COMPARE TO CFS WOD "DOZEN DONUTS")
9-7-5
CHEST-2-BAR PULL UPS
SQUAT SNATCHES (115#/80#)
*8:00 TIME CAP

 

04/01/2016

WEEKEND SCHEDULE

Now that the Open is over the gym will be closed on Sundays...get out of the gym, enjoy the warm weather.  The 8-11AM Saturday open gym session will continue as always.  

Due to the Indoc Class this weekend, the Saturday open gym session will go from 10AM-Noon.

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