© 2019 CrossFit Spartanburg

JUNE 2016

June 1, 2016

06/30/2016

JULY 4TH WEEKEND SCHEDULE

FRIDAY (1ST):  NORMAL SCHEDULE
SATURDAY (2ND):  8-10AM OPEN GYM
SUNDAY (3RD):  CLOSED
MONDAY (4TH):  8-11AM OPEN GYM

 

Posted on 06/30/2016 at 09:31 PM | Permalink | Comments (0)

MIDDLE OF THE POOL

CFS WOD - FRIDAY 1JUL2016

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

STRENGTH:
24:00 ALTERNATING EMOM
0:00 = 5 TOUCH-N-GO POWER SNATCHES (@ 60% SNATCH)
1:00 = 7 OVERHEAD SQUATS (@ 70% SNATCH)

CONDITIONING METCON:
90 BOX JUMPS (24"/20")
60 TOES-2-BAR
30 HANDSTAND PUSH UPS
*PARTITION AS NEEDED
**15:00 TIME CAP

 

Posted on 06/30/2016 at 09:19 PM | Permalink | Comments (0)

06/29/2016

GORDHEAD

CFS WOD - THURSDAY 30JUN2016

OLY:
CLEAN & JERK (WEEK 4)
12:00 EMOM
CLEAN & JERK LADDER
BEGIN AT 60% AND INCREASE LOAD EACH REP

METCON:
10-8-6-4-2
CLEAN & JERK (155#/105#)
200M RUN AFTER EACH SET
*12:00 TIME CAP


 

Posted on 06/29/2016 at 09:16 PM | Permalink | Comments (0)

06/28/2016

DUKE SOMERSET

CFS WOD - WEDNESDAY 29JUN2016

SKILL:
MIDLINE (WEEK 5)
14:00 ALTERNATING EMOM
15 BARBELL BENCH SIT UPS OR GHD SIT UPS
:20 STATIC HOLD (ATHLETE'S CHOICE OF THE HOLDS BELOW)
HANGING KNEE-UPS
HANGING L-SITS
RING L-SITS
PARALLETTE L-SITS

METCON:
BUY IN:  3:00 MAX CALORIE ROW

150' OVERHEAD WALKING LUNGE (25#/15# PLATE)
50 RING DIPS
30 KNEES-2-ELBOWS
50 WALL BALLS (20#/14#)
*18:00 TIME CAP
**IF TIME CAPPED, SCORE TOTAL REPS
***IF COMPLETED, SCORE = TIME - CALORIES (1 SECOND PER CALORIE)


 

Posted on 06/28/2016 at 08:38 PM | Permalink | Comments (0)

06/27/2016

800MG

CFS WOD - TUESDAY 28JUN2016

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

METCON:
(COMPARE TO CFS WORKOUT "FRANK LUCAS")
7 BACK SQUATS (165#/115#)
14 PULL UPS
21 DOUBLE UNDERS
X5
*BAR COMES FROM THE GROUND
**15:00 TIME CAP


 

Posted on 06/27/2016 at 10:17 PM | Permalink | Comments (0)

06/26/2016

CARBONATED WATER

CFS WOD - MONDAY 27JUN2016

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

METCON:
4:00 AMRAP
9 KETTLEBELL SWINGS (55#/35#0
9 BURPEES

5:00 AMRAP
15 KETTLEBELL SWINGS
15 PUSH UPS

6:00 AMRAP
21 KETTLEBELL SWINGS
21 PUSH PRESS (45#/35#)
*15:00 RUNNING CLOCK
**IF 1ST OR 2ND AMRAP ENDS MID-ROUND, STOP AND BEGIN NEW REP SCHEME


 

Posted on 06/26/2016 at 03:56 PM | Permalink | Comments (0)

06/23/2016

CYPRESS HILL

CFS WOD - FRIDAY 24JUN2016

*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
***INCREASE LOAD FROM LAST WEEK IF ABLE

CONDITIONING METCON:
"JT" (COMPARE TO CFS WORKOUT "CAPTAIN TONY")
21-15-9
HANDSTAND PUSH UPS
RING DIPS
PUSH UPS
*15:00 TIME CAP


 

Posted on 06/23/2016 at 08:10 PM | Permalink | Comments (0)

06/22/2016

LIME IN THE COCONUT

CFS WOD - THURSDAY 23JUN2016

OLY:
CLEAN & JERK
12:00 EMOM
CLEAN & JERK LADDER
BEGIN AT 60% AND INCREASE LOAD EACH REP

METCON:
10 DEADLIFTS (135#/95#)
10 WALL BALLS (20#/14#)
X10
*16:00 TIME CAP


 

Posted on 06/22/2016 at 09:07 PM | Permalink | Comments (0)

06/21/2016

MAJOR ISSUE

CFS WOD - WEDNESDAY 22JUN2016

SKILL:
MIDLINE
14:00 ALTERNATING EMOM
13 BARBELL BENCH SIT UPS OR GHD SIT UPS
:18 STATIC HOLD (ATHLETE'S CHOICE OF THE HOLDS BELOW)
HANGING KNEE-UPS
HANGING L-SITS
RING L-SITS
PARALLETTE L-SITS

METCON:
"NICOLE"
20:00 AMRAP
400M RUN
MAX REP UNBROKEN PULL UPS
*PULL UP ARE UNBROKEN. ONCE A SET IS BROKEN (ATHLETE COMES OFF THE BAR), A NEW ROUND MUST BE STARTED WITH A 400M RUN. SCORE TOTAL PULL UP REPS COMPLETED.


 

Posted on 06/21/2016 at 10:15 PM | Permalink | Comments (0)

06/20/2016

ANDY'S HORNY HORSE

CFS WOD - TUESDAY 21JUN2016

STRENGTH:
BACK SQUAT (WEEK 6)
4 BACK SQUATS @ 80%
EVERY 2:00
X7

METCON:
21 THRUSTERS (95#/65#)
42 DOUBLE UNDERS
15 THRUSTERS
30 DOUBLE UNDERS
9 THRUSTERS
18 DOUBLE UNDERS
*8:00 TIME CAP

 

06/19/2016

GAME 7

CFS WOD - MONDAY 20JUN2016

OLY:
SNATCH
POSITION SNATCH WORK (FROM KNEE OR ABOVE) USING THE HANG POSITION/PLATES/BLOCKS
1 POSITION SNATCH @ 90%
EMOM
X6

1 SNATCH (FULL) @ 90%
EMOM
X6

METCON:
12:00 AMRAP
8 HANG POWER SNATCHES (75#/55#)
5 BURPEES
8 TOES-2-BAR
5 BURPEES

 

Posted on 06/19/2016 at 09:55 AM | Permalink | Comments (0)

06/16/2016

HELL NO

CFS WOD - FRIDAY 17JUN2016

*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
***INCREASE LOAD FROM LAST WEEK IF ABLE

CONDITIONING METCON:
M=1000M / F=900M ROW
50 BOX JUMP OVERS (24"/20")
30 TOES-2-BAR
50 HAND RELEASE PUSH UPS
*14:00 TIME CAP


 

Posted on 06/16/2016 at 06:27 PM | Permalink | Comments (0)

06/15/2016

METRO LYRICS

CFS WOD - THURSDAY 16JUN2016

OLY:
CLEAN & JERK
12:00 EMOM
CLEAN & JERK LADDER
BEGIN AT 55% AND INCREASE 5% EACH REP

METCON:
7:00 AMRAP
7 BACK SQUATS (135#/95# -FROM GROUND)
7 CHEST-2-BAR PULL UPS
7 BURPEES


 

Posted on 06/15/2016 at 09:21 PM | Permalink | Comments (0)

06/14/2016

CYBER CRIME

CFS WOD - WEDNESDAY 15JUN2016

SKILL:
MIDLINE
14:00 ALTERNATING EMOM
10 BARBELL BENCH SIT UPS OR GHD SIT UPS
:15 STATIC HOLD (ATHLETE'S CHOICE OF THE HOLDS BELOW)
HANGING KNEE-UPS
HANGING L-SITS
RING L-SITS
PARALLETTE L-SITS

METCON:
24 KETTLEBELL SWINGS (70#/55#)
400M RUN
12 HANDSTAND PUSH UPS
X3
*15:00 TIME CAP


 

Posted on 06/14/2016 at 10:52 PM | Permalink | Comments (0)

06/13/2016

FLAGRANT FOUL

CFS WOD - TUESDAY 14JUN2016

STRENGTH:
BACK SQUAT (WEEK 5)
4 BACK SQUATS @ 80%
EVERY 2:00
X7

METCON:
30-20-10
SUMO DEADLIFT HIGH PULLS (95#/65#)
45-30-15
WALL BALLS (20#/14#)
*12:00 TIME CAP


 

Posted on 06/13/2016 at 09:26 PM | Permalink | Comments (0)

CORNISH REX

CFS WOD - MONDAY 13JUN2016

OLY:
SNATCH
POSITION SNATCH WORK (FROM KNEE OR ABOVE) USING THE HANG POSITION/PLATES/BLOCKS
1 POSITION SNATCH @ 85%
EMOM
X7

2 SNATCHES (FULL) @ 85%
EVERY 1:30
X5

METCON:
10-9-8-7-6-5-4-3-2-1
OVERHEAD SQUATS (115#/80#)
20 DOUBLE UNDERS BETWEEN EACH SET
*12:00 TIME CAP


 

Posted on 06/13/2016 at 09:36 AM | Permalink | Comments (0)

06/09/2016

BOLD FLAVOR

CFS WOD - FRIDAY 10JUN2016

*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
***INCREASE LOAD FROM LAST WEEK IF ABLE

CONDITIONING METCON:
10 TOES-2-BAR
40 DOUBLE UNDERS
10 BURPEES
X3
*12:00 TIME CAP


 

Posted on 06/09/2016 at 08:58 PM | Permalink | Comments (0)

06/08/2016

SAM ADAMS SUMMER ALE

CFS WOD - THURSDAY 9JUN2016

OLY:
CLEAN & JERK
12:00 EMOM
CLEAN & JERK LADDER
BEGIN AT 55% AND INCREASE 5% EACH REP

METCON:
3:00 AMRAP
8 POWER CLEANS (95#/65#)
4 HANDSTAND PUSH UPS

1:00 REST

3:00 AMRAP
8 SHOULDER-2-OVERHEAD (95#/65#)
4 PULL UPS


 

Posted on 06/08/2016 at 09:43 PM | Permalink | Comments (0)

INDOC WEEKEND SCHEDULE

JUNE INDOC WEEKEND (JUNE 11/12) SCHEDULE

SATURDAY
INDOC CLASS 8-10AM
TRASH PICK-UP 10-11AM
OPEN GYM 11AM-NOON

SUNDAY
INDOC CLASS 2-4PM

 

Posted on 06/08/2016 at 09:23 AM | Permalink | Comments (0)

06/07/2016

PAR 5

CFS WOD - WEDNESDAY 8JUN2016

SKILL:
MIDLINE
14:00 ALTERNATING EMOM
6 BARBELL BENCH SIT UPS OR GHD SIT UPS
:10 STATIC HOLD (ATHLETE'S CHOICE OF THE HOLDS BELOW)
HANGING KNEE-UPS
HANGING L-SITS
RING L-SITS
PARALLETTE L-SITS

METCON:
500M ROW
400M RUN
3 BUTCHER PUSH (135#/95#)
*10:00 TIME CAP

 

06/06/2016

WATER SLIDE CHEATER

CFS WOD - TUESDAY 7JUN2016

STRENGTH:
BACK SQUAT (WEEK 4 - REPEAT WEEK 3)
6 BACK SQUATS @ 70%
EVERY 2:30
X5

METCON:
21-15-9
THRUSTERS (95#/65#0
RING DIPS
*10:00 TIME CAP


 

Posted on 06/06/2016 at 10:43 PM | Permalink | Comments (0)

06/05/2016

EARN YOUR SALT

CFS WOD - MONDAY 6JUN2016

OLY:
SNATCH
POSITION SNATCH WORK (FROM KNEE OR ABOVE) USING THE HANG POSITION/PLATES/BLOCKS
2 POSITION SNATCHES @ 75%
EMOM
X7

2 SNATCHES (FULL) @ 75%
EMOM
X7

METCON:
"RANDY" (COMPARE TO CFS WORKOUT "PLOW HORSE")
75 POWER SNATCHES (75#/55#)
*10:00 TIME CAP


 

Posted on 06/05/2016 at 06:50 PM | Permalink | Comments (0)

06/02/2016

BEES DON'T KNOW IT

CFS WOD - FRIDAY 3JUN2016

*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
***INCREASE LOAD FROM LAST WEEK IF ABLE

CONDITIONING METCON:
1000M ROW
100 PUSH UPS
750M ROW
75 PUSH UPS
500M ROW
50 PUSH UPS
*30:00 TIME CAP

 

Posted on 06/02/2016 at 03:38 PM | Permalink | Comments (0)

06/01/2016

NOMAR

CFS WOD - THURSDAY 2JUN2016

OLY:
CLEAN (DE-LOAD WEEK)
3 CLEANS @ 55%
EMOM FOR 10:00

METCON:
40 DOUBLE UNDERS
9 POWER CLEANS (185#/125#)
30 DOUBLE UNDERS
6 SQUAT CLEANS
20 DOUBLE UNDERS
3 CLEAN & JERKS
30 DOULE UNDERS
6 SQUAT CLEANS
40 DOUBLE UNDERS
9 POWER CLEANS
*15:00 TIME CAP

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