© 2019 CrossFit Spartanburg

MAY 2016

May 1, 2016

05/31/2016

EMERGENCY LANDING

CFS WOD - WEDNESDAY 1JUN2016

SKILL:
MIDLINE
7:00 DYNAMIC PROGRESSION (INTRODUCTION/INSTRUCTION):
BUTTERFLY SIT UPS
BARBELL BENCH SIT UPS
GHD SIT UPS

7:00 STATIC PROGRESSION (INTRODUCTION/INSTRUCTION):
HANGING KNEE-UPS
HANGING L-SITS
RING L-SITS
PARALLETTE L-SITS

METCON:
25 BURPEE PULL UPS
50 WALL BALLS (20#/14#)
75 KETTLEBELL SWINGS (55#/35#)
50 WALL BALLS
25 BURPEE PULL UPS
*18:00 TIME CAP


 

Posted on 05/31/2016 at 10:22 PM | Permalink | Comments (0)

05/30/2016

FOXTROT OSCAR

CFS WOD - TUESDAY 31MAY2016

STRENGTH:
BACK SQUAT (WEEK 3)
6 BACK SQUATS @ 70%
EVERY 2:30
X5

METCON:
12 DEADLIFTS (225#/155#)
100M KETTLEBELL WAITER CARRY - RIGHT (44#/35#)
21 BOX JUMPS (24"/20")
100M KETTLEBELL WAITER CARRY - LEFT
X4
*16:00 TIME CAP
**WAITER CARRY = KB LOCKED OUT OVERHEAD


 

Posted on 05/30/2016 at 09:21 PM | Permalink | Comments (0)

COUNTRY CROCK

CFS WOD - MONDAY 30MAY2016

OLY:
SNATCH
POSITION SNATCH WORK (FROM KNEE OR ABOVE) USING THE HANG POSITION/PLATES/BLOCKS
2 POSITION SNATCHES @ 70%
EMOM
X7

2 SNATCHES (FULL) @ 70%
EMOM
X7

METCON:
21-15-9
OVERHEAD SQUATS (95#/65#)
TOES-2-BAR
HANDSTAND PUSH UPS
*10:00 TIME CAP

Posted on 05/30/2016 at 10:09 AM | Permalink | Comments (0)

05/27/2016

MEMORIAL DAY WEEKEND SCHEDULE

SATURDAY:  CLOSED (MEMORIAL DAY "MURPH" AT CROSSFIT BANG BANG)
SUNDAY: CLOSED
MONDAY: 8-11AM OPEN GYM

 

Posted on 05/27/2016 at 08:35 AM | Permalink | Comments (0)

05/26/2016

CHEDDAR BOB

CFS WOD - FRIDAY 27MAY2016

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "CONDITIONING METCON")

STRENGTH:
30:00 ALTERNATING EMOM
0:00 - 6 FRONT SQUATS
1:00 - 4 PUSH PRESS
2:00 - 2 THRUSTERS
*USE 55% OF FRONT SQUAT FOR ALL 3 MOVEMENTS
**SCALE AS NEEDED USING SAME LOAD/BAR

CONDITIONING METCON:
"TABATA MASH"
ROW FOR CALORIES
WALL BALLS (20#/14#)
BOX JUMPS (24"/20")
*20 SECONDS ON / 10 SECONDS OFF
**8 ROUNDS EACH PER MOVEMENT, THEN MOVE TO NEXT MOVEMENT


 

Posted on 05/26/2016 at 08:54 PM | Permalink | Comments (0)

RUN OFF

CFS WOD - THURSDAY 26MAY2016

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

METCON:
8:00 AMRAP
15 HANG POWER CLEANS (95#/65#)
30 DOUBLE UNDERS


 

Posted on 05/26/2016 at 04:29 AM | Permalink | Comments (0)

05/24/2016

DOG DIVA

CFS WOD - WEDNESDAY 25MAY2016

SKILL:
HANDSTAND AND TOES-2-BAR (WEEK 6 - FINAL WEEK)
7:00 HANDSTAND WORK
7:00 TOES-2-BAR WORK

METCON:
"MICHAEL" (COMPARE TO CFS WORKOUT "ONE MORE DAY")
800M RUN
50 BACK EXTENSIONS
50 SIT UPS
X3
*27:00 TIME CAP


 

Posted on 05/24/2016 at 09:02 PM | Permalink | Comments (0)

05/23/2016

SAM'S BROKEN WINDOW

CFS WOD - TUESDAY 24MAY2016

STRENGTH:
BACK SQUAT (WEEK 2)
10 BACK SQUATS @ 60%
EVERY 3:00
X4

METCON:
(COMPARE TO CFS WOD "DARK KNIGHT")
30 KETTLEBELL HANG SNATCH-RIGHT (55#/35#)
30 PUSH UPS (HR)
60 WALKING LUNGES (L + R = 2)
30 PUSH UPS (HR)
30 KETTLEBELL HANG SNATCH-LEFT
*12 MINUTE TIME CAP


 

Posted on 05/23/2016 at 09:41 PM | Permalink | Comments (0)

05/22/2016

NECK VAMP

CFS WOD - MONDAY 23MAY2016

OLY:
SNATCH
POSITION SNATCH WORK (FROM KNEE OR ABOVE) USING THE HANG POSITION/PLATES/BLOCKS
2 POSITION SNATCHES @ 65%
EMOM
X7

2 SNATCHES (FULL) @ 65%
EMOM
X7

METCON:
33 PULL UPS
22 BURPEES
11 SQUAT SNATCHES (115#/75#)
X2
*11:00 TIME CAP


 

Posted on 05/22/2016 at 10:35 PM | Permalink | Comments (0)

05/19/2016

BARN OWL

CFS WOD - FRIDAY 20MAY2016

*ATHLETE'S CHOICE (CHOOSE EITHER "STRENGTH" OR "GYMNASTICS METCON")

STRENGTH:
30:00 ALTERNATING EMOM
0:00 - 6 FRONT SQUATS
1:00 - 4 PUSH PRESS
2:00 - 2 THRUSTERS
*USE 55% OF FRONT SQUAT FOR ALL 3 MOVEMENTS
**SCALE AS NEEDED USING SAME LOAD/BAR

GYMNASTIC METCON:
63 BOX JUMPS (24"/20")
42 TOES-2-BAR
21 HANDSTAND PUSH UPS
36 BOX JUMPS
24 TOES-2-BAR
12 HANDSTAND PUSH UPS
*15:00 TIME CAP

 

05/18/2016

ROYAL PAINS

CFS WOD - THURSDAY 19MAY2016

OLY:
CLEAN & JERK (WEEK 6 - FINAL WEEK)
3-POSITION CLEAN (GROUND - KNEE - MID THIGH) @ 80%
EVERY 2:00
X6

METCON:
400M RUN
40 SIT UPS
7 DEADLIFTS (315#/215#)
X3
*16:00 TIME CAP


 

Posted on 05/18/2016 at 09:39 PM | Permalink | Comments (0)

05/17/2016

BELIEVELAND

CFS WOD - WEDNESDAY 18MAY2016

SKILL:
HANDSTAND AND TOES-2-BAR (WEEK 5)
7:00 HANDSTAND WORK
7:00 TOES-2-BAR WORK

METCON:
11 RING DIPS
21 BURPEES
X5
*15:00 TIME CAP


 

Posted on 05/17/2016 at 06:48 PM | Permalink | Comments (0)

05/16/2016

SWITCH TO INCENDIARY

CFS WOD - TUESDAY 17MAY2016

STRENGTH:
BACK SQUAT
10 BACK SQUATS @ 60%
EVERY 3:00
X4

METCON:
8:00 AMRAP
BUY IN = 100 DOUBLE UNDERS (ONLY PERFORMED ONCE)
45FT OVERHEAD WALKING LUNGE (35# PLATE/45# PLATE)
15 SHOULDER-2-OVERHEAD (45#/35#)


 

Posted on 05/16/2016 at 10:18 PM | Permalink | Comments (0)

05/15/2016

LEVI GARRETT

CFS WOD - MONDAY 16MAY2016

OLY:
SNATCH
7:00 POSITION SNATCH WORK (FROM KNEE OR ABOVE) USING THE HANG POSITION/PLATES/BLOCKS

2 SQUAT SNATCHES @ 60%
EMOM
X7

METCON:
2016 REGIONAL WORKOUT #3
104 WALL BALLS (20#/14#)
52 PULL UPS
*10:00 TIME CAP

IF YOU SEE A NEW FACE THIS WEEK...MAKE IT NOT NEW.  WELCOME THE CFS MAY INDOC CLASS TO THE BEST DADGUM GYM IN SPARTANBURG!

 
 

Posted on 05/15/2016 at 03:02 PM | Permalink | Comments (0)

05/12/2016

WEEKEND SCHEDULE

THE CFS MAY INDOC CLASS WILL BE GOING ON THIS WEEKEND AND THE SCHEDULE WILL BE AS FOLLOWS...

SATURDAY:
8-10AM INDOC CLASS
10AM-NOON OPEN GYM

SUNDAY:
2-4PM INDOC CLASS

 

Posted on 05/12/2016 at 08:42 PM | Permalink | Comments (0)

TANTRUM

CFS WOD - FRIDAY13MAY2016

STRENGTH:
(WEEK 6 - FINAL WEEK)
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 WALL BALLS (20#/14#)
2:00 REST
2:00 DOWN AND BACK BUTCHER PUSH (155#/105#) + MAX REP DUMBBELL SNATCHES (50#/30#)
2:00 REST
X2
*SCORE TOTAL WALL BALLS + DB SNATCHES

 

Posted on 05/12/2016 at 08:28 PM | Permalink | Comments (0)

05/11/2016

YOGURT MOUNTAIN

CFS WOD - THURSDAY 12MAY2016

OLY:
CLEAN & JERK (WEEK 5)
3-POSITION CLEAN (GROUND - KNEE - MID THIGH) @ 80%
EVERY 2:00
X6

METCON:
100 KETTLEBELL SWINGS (55#/35#)
*7 GOBLET SQUATS EMOM
**START WITH GOBLET SQUATS
***12:00 TIME CAP


 

Posted on 05/11/2016 at 09:12 PM | Permalink | Comments (0)

05/10/2016

CODE 126

CFS WOD - WEDNESDAY 11MAY2016

SKILL:
HANDSTAND AND TOES-2-BAR (WEEK 4)
7:00 HANDSTAND WORK
7:00 TOES-2-BAR WORK

METCON:
2:00 MAX CALORIE ROW
1:00 MAX REP BURPEES
4:00 400M RUN + MAX REP BURPEES


 

Posted on 05/10/2016 at 09:44 PM | Permalink | Comments (0)

05/09/2016

SOLO HOMER

CFS WOD - TUESDAY 10MAY2016

STRENGTH:
FRONT SQUAT (DE-LOAD)
5 FRONT SQUATS @ 55%
EVERY 1:30
X6

METCON:
(COMPARE TO CFS WOD "SHOOTER")
"FRAN"
21-15-9
THRUSTERS (95#/65#)
PULL UPS
*10:00 TIME CAP


 

Posted on 05/09/2016 at 08:12 PM | Permalink | Comments (0)

05/08/2016

PRINCE HARRY

CFS WOD - MONDAY 9MAY2016

OLY:
SNATCH (DE-LOAD)
3 TOUCH-N-GO SNATCHES @ 55%
EMOM
X10

METCON:
8:00 AMRAP
4 OVERHEAD SQUATS (115#/75#)
8 TOES-2-BAR
24 DOUBLE UNDERS

 

05/05/2016

COLON WATER

CFS WOD - FRIDAY6MAY2016

STRENGTH:
(WEEK 5)
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#) + 15 HANDSTAND PUSH UPS + MAX REP DEADLIFTS (155#/105#)
2:00 REST
X4
*SCORE TOTAL HSPU + DL


 

Posted on 05/05/2016 at 09:41 PM | Permalink | Comments (0)

05/04/2016

DANGIT

CFS WOD - THURSDAY 5MAY2016

OLY:
CLEAN & JERK (WEEK 4)
3-POSITION CLEAN (GROUND - KNEE - MID THIGH) @ 75%
EVERY 2:00
X6

METCON:
30 SQUAT CLEANS (95#/65#)
30 PULL UPS
800M RUN
20 SQUAT CLEANS
20 PULL UPS
600M RUN
10 SQUAT CLEANS
10 PULL UPS
400M RUN
*25:00 TIME CAP


 

Posted on 05/04/2016 at 10:07 PM | Permalink | Comments (0)

05/03/2016

PEST CONTROL

CFS WOD - WEDNESDAY 4MAY2016

SKILL:
HANDSTAND AND TOES-2-BAR (WEEK 3)
7:00 HANDSTAND WORK
7:00 TOES-2-BAR WORK

METCON:
M=50 / F=45 CALORIE ROW
30 BOX JUMPS (24"/20")
30 KETTLEBELL SWINGS (55#/35#)
50 PUSH UPS
30 KETTLEBELL SWINGS
30 BOX JUMPS
M=50 / F=45 CALORIE ROW
*15:00 TIME CAP


 

Posted on 05/03/2016 at 07:11 PM | Permalink | Comments (1)

05/02/2016

BUGGY'S BACK

CFS WOD - TUESDAY 3MAY2016

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

METCON:
OPEN WOD 15.3
14:00 AMRAP
7 MUSCLE UPS
50 WALL BALLS (20#/14#)
100 DOUBLE UNDERS


 

Posted on 05/02/2016 at 09:24 PM | Permalink | Comments (0)

05/01/2016

MR. IRRELEVANT

CFS WOD - MONDAY 2MAY2016

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

METCON:
15 SNATCHES (75#/55#)
15 BURPEES
15 ABMAT SIT UPS
X5
*18:00 TIME CAP

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