© 2019 CrossFit Spartanburg

JULY 2016

July 1, 2016

07/31/2016

ANGRY TATS

CFS WOD - MONDAY 1AUG2016

OLY:
SNATCH (WEEK 4)
EVERY 2:00
3 SNATCH DEADLIFTS + 2 SNATCHES @ 75%
X7

METCON:
(COMPARE TO CFS WORKOUT "VOLLEYBALL FLAME MONSTER")
21-18-15-12-9-6-3
OVERHEAD SQUATS (75#/55#)
SIT UPS
*12:00 TIME CAP


 

Posted on 07/31/2016 at 06:44 PM | Permalink | Comments (0)

07/28/2016

STRONG BACKS

We need some "strong backs and weak minds" to help with a little construction at the gym. If you are handy (or can be taught to be handy) with a hammer and don't mind a getting a little hard work in outside the gym we could use your help on the following days:
Friday 7-9AM
Saturday 11AM-12:30
Monday 7-9PM

We'll be preparing the area out back for concrete work on Tuesday. Contact Tal if you can help.

 

Posted on 07/28/2016 at 06:27 PM | Permalink | Comments (0)

CHASING WATERFALLS

CFS WOD - FRIDAY 29JUL2016

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

STRENGTH:
24:00 ALTERNATING EMOM
0:00 = 3 TOUCH-N-GO POWER SNATCHES (@ 65% SNATCH)
1:00 = 5 OVERHEAD SQUATS (@ 75% SNATCH)
*THE GOAL IS TO USE 65% AND 75%, BUT ATHLETES SHOULD GO WITH LOADS THAT ARE CHALLENGING BUT ALLOW THE ATHLETE TO COMPLETE THE WORKOUT.

CONDITIONING METCON:
10 BEAR COMPLEX (75#/55#)
15 BOX JUMPS (24"/20")
100FT BEAR CRAWL
9 BEAR COMPLEX
15 BOX JUMPS
100FT BEAR CRAWL
8..7..6..5..4..3..2..1 BEAR COMPLEX
15 BOX JUMPS
100FT BEAR CRAWL
*20:00 TIME CAP
**BEAR COMPLEX = DEADLIFT + HANG POWER CLEAN + FRONT SQUAT + PUSH PRESS + BACK SQUAT + BACK RACK PRESS


 

Posted on 07/28/2016 at 06:23 PM | Permalink | Comments (0)

07/27/2016

PYTHAGOREAN THEOREM

CFS WOD - THURSDAY 28JUL2016

OLY:
CLEAN & JERK (DE-LOAD WEEK)
10:00 EMOM
3 CLEANS + 1 JERK @ 55%

METCON:
15 HANG CLEANS (125#/85#)
12 SHOULDER-2-OVERHEAD (125#/85#)
18 ALTERNATING KETTLEBELL LUNGES (55#/35#)
X4
*15:00 TIME CAP
 


 

Posted on 07/27/2016 at 10:30 PM | Permalink | Comments (0)

07/26/2016

PISS TEST

CFS WOD - WEDNESDAY 27JUL2016

SKILL:
PULL UP PROGRESSION
EVERY 1:30
OPTION A:  5 RING ROWS + 4 KIPS + 3 :03 RING ROW HOLDS
OPTION B:  5 KIPS + 4 PULL UPS + 3 STRICT PULL UPS (UNBROKEN)
OPTION C:  5 PULL UPS + 4 STRICT PULL UPS + 3 CHEST-2-BAR PULL UPS (UNBROKEN)
COMPETITION:  5 PULL UPS + 4 CHEST-2-BAR PULL UPS + 3 BAR MUSCLE UPS (UNBROKEN)
X8

METCON:
BUY IN:  2 BUTCHER PUSHES (95#/65#)
*DOWN AND BACK X2

50 KETTLEBELL SWINGS (55#/35#)
200M RUN
25 TOES-2-BAR
200M RUN
*25 DOUBLE UNDER PENALTY EVERY TIME KETTLEBELL IS DROPPED OR ATHLETE COMES OFF THE BAR DURING TOES-2-BAR
**12:00 TIME CAP


 

Posted on 07/26/2016 at 10:27 PM | Permalink | Comments (0)

07/25/2016

GOO GONE

CFS WOD - TUESDAY 26JUL2016

STRENGTH:
FRONT SQUAT TEMPO (WEEK 2)
EVERY 2:00
5 TEMPO FRONT SQUATS @ 65%
X7
*3 SECOND DESCENT, EXPLODE UP

METCON:
12:00 AMRAP
1500M ROW
40 WALL BALLS (20#/14#)
MAX REP DEADLIFTS (275#/185#)
*SCORE = WALL BALLS + DEADLIFTS


 

Posted on 07/25/2016 at 10:14 PM | Permalink | Comments (0)

BIG NAPPY

CFS WOD - MONDAY 25JUL2016

OLY:
SNATCH (WEEK 3)
EVERY 2:00
3 SNATCH DEADLIFTS + 2 SNATCHES @ 70%
X7

METCON:
40 BURPEES
30 OVERHEAD SQUATS (115#/80#)
20 SIT UPS
10 SQUAT SNATCHES (155#/105#)
20 SIT UPS
30 OVERHEAD SQUATS (115#/80#)
40 BURPEES
*20:00 TIME CAP


 

Posted on 07/25/2016 at 02:27 PM | Permalink | Comments (0)

07/21/2016

ROTTEN TOMATOES

CFS WOD - FRIDAY 21JUL2016

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

STRENGTH:
24:00 ALTERNATING EMOM
0:00 = 3 TOUCH-N-GO POWER SNATCHES (@ 65% SNATCH)
1:00 = 5 OVERHEAD SQUATS (@ 75% SNATCH)
*THE GOAL IS TO USE 65% AND 75%, BUT ATHLETES SHOULD GO WITH LOADS THAT ARE CHALLENGING BUT ALLOW THE ATHLETE TO COMPLETE THE WORKOUT.

CONDITIONING METCON:
12:00 AMRAP
3 TOES-2-BAR
10 WALL BALLS (20#/14#)


 

Posted on 07/21/2016 at 09:17 PM | Permalink | Comments (0)

FREE YOUR MIND

CFS WOD - THURSDAY 21JUL2016

OLY:
CLEAN & JERK (WEEK 7 - FINAL WEEK)
12:00 EMOM
CLEAN & JERK LADDER
BEGIN AT 60% AND INCREASE LOAD EACH REP

METCON:
(COMPARE TO CFS WORKOUT "KUNG POW CHICKEN")
3:00 PUSH PRESS (75#/55#)
3:00 BOX JUMPS (24"/20")

3:00 REST

2:00 PUSH PRESS (95#/65#)
2:00 BOX JUMPS

2:00 REST

1:00 PUSH PRESS (115#/80#)
1:00 BOX JUMPS
*SCORE TOTAL REPS COMPLETED


 

Posted on 07/21/2016 at 09:15 PM | Permalink | Comments (0)

07/19/2016

SAINT ARNOLD

CFS WOD - WEDNESDAY 20JUL2016

SKILL:
PULL UP PROGRESSION
EVERY 1:30
OPTION A:  5 RING ROWS + 4 KIPS + 3 :03 RING ROW HOLDS
OPTION B:  5 KIPS + 4 PULL UPS + 3 STRICT PULL UPS (UNBROKEN)
OPTION C:  5 PULL UPS + 4 STRICT PULL UPS + 3 CHEST-2-BAR PULL UPS (UNBROKEN)
COMPETITION:  5 PULL UPS + 4 CHEST-2-BAR PULL UPS + 3 BAR MUSCLE UPS (UNBROKEN)
X8

METCON:
BUY IN:  1000M ROW

10 ROUNDS OF "NATE"
2 MUSCLE UPS
4 HANDSTAND PUSH UPS
8 KETTLEBELL SWINGS (70#/55#)
*18:00 TIME CAP

 

07/18/2016

ROCK THE BOAT

CFS WOD - TUESDAY 19JUL2016

STRENGTH:
FRONT SQUAT TEMPO (WEEK 1)
EVERY 2:00
5 TEMPO FRONT SQUATS @ 60%
X7
*3 SECOND DESCENT, EXPLODE UP

METCON:
"TILLMAN"
7 DEADLIFTS (315#/225#)
200M RUN
15 PULL UPS
:45 REST
X7
*25:00 TIME CAP


 

Posted on 07/18/2016 at 10:49 PM | Permalink | Comments (0)

07/17/2016

MELLOW MUSHROOM

CFS WOD - MONDAY 18JUL2016

OLY:
SNATCH (WEEK 2)
EVERY 1:30
3 SNATCH DEADLIFTS + 2 SNATCHES @ 65%
X10

METCON:
30 DOUBLE UNDERS
15 HANG POWER SNATCHES (75#/55#)
X4
*14:00 TIME CAP


 

Posted on 07/17/2016 at 02:42 PM | Permalink | Comments (0)

07/14/2016

BAD BLOOD

CFS WOD - FRIDAY 15JUL2016

*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)
*THE GOAL IS TO USE 60% AND 70%, BUT ATHLETES SHOULD GO WITH LOADS THAT ARE CHALLENGING BUT ALLOW THE ATHLETE TO COMPLETE THE WORKOUT.

CONDITIONING METCON:
10:00 AMRAP
15 KETTLEBELL SWINGS (55#/35#)
15 BOX JUMPS (24"/20")
15 WALL BALLS (20#/14#)

 

Posted on 07/14/2016 at 09:53 PM | Permalink | Comments (0)

07/13/2016

TOMAHAWK DUNK

CFS WOD - THURSDAY 14JUL2016

OLY:
CLEAN & JERK (WEEK 6)
12:00 EMOM
CLEAN & JERK LADDER
BEGIN AT 60% AND INCREASE LOAD EACH REP

METCON:
(COMPARE TO CFS WORKOUT "CHUBBY GROUND HOG")
6 SQUAT CLEAN & JERKS (205#/135#)
36 HANDSTAND PUSH UPS
*7:00 TIME CAP

 

Posted on 07/13/2016 at 10:46 PM | Permalink | Comments (0)

07/12/2016

BOB THE BUILDER

CFS WOD - WEDNESDAY 13JUL2016

SKILL:
PULL UPS
12:00 PULL UP PROGRESSION (INTRO)
*HOLLOW POSITION, KIPPING, CHEST-2-BAR, BUTTERFLY, BAR MUSCLE UP, ETC.

METCON:
200M RUN
30 ABMAT SIT UPS
40 DOUBLE UNDERS
X3
*12:00 TIME CAP


 

Posted on 07/12/2016 at 09:50 PM | Permalink | Comments (0)

07/11/2016

GUT CHECK

CSF WOD - TUESDAY 12JUL2016

METCON:
"KALSU"
100 THRUSTERS (135#/95#)
*5 BURPEES AT THE BEGINNING OF EVERY MINUTE
**START WITH BURPEES
***35:00 TIME CAP 


 

Posted on 07/11/2016 at 10:07 PM | Permalink | Comments (0)

07/10/2016

PACK YOUR BAGS

CFS WOD - MONDAY 11JUL2016

OLY:
SNATCH (WEEK 1)
EVERY 1:30
3 SNATCH DEADLIFTS + 2 SNATCHES @ 60%
X10

METCON:
9-7-5
SNATCHES (135#/95#)
18-14-10
TOES-2-BAR
*12:00 TIME CAP


 

Posted on 07/10/2016 at 09:15 PM | Permalink | Comments (0)

07/09/2016

JULY INDOC CLASS

Welcome the newest members of Team CFS to the best dadgum gym in the upstate!  If you see a new face next week, make it not new.

 

Posted on 07/09/2016 at 04:01 PM | Permalink | Comments (0)

07/08/2016

WEEKEND SCHEDULE

THE GYM WILL BE CLOSED SATURDAY (JULY 9TH) FROM 8-11AM DURING THE INDOC CLASS.
OPEN GYM WILL GO FROM 11AM-NOON.
THE GYM WILL SHUT DOWN AT NOON FOR CONSTRUCTION.

Over the next month or so there will be a few construction projects going on in the gym.  These should have minimal impact on the regular classes.  Please bear with us as we try and manage the mess.  Once we finish up, we'll have more space with more rigs/racks/etc.  Just hang tight...the best dadgum gym in the upstate is getting better.

 

Posted on 07/08/2016 at 01:32 PM | Permalink | Comments (0)

07/07/2016

CROCS

CFS WOD - FRIDAY 8JUL2016

*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)
*THE GOAL IS TO USE 60% AND 70%, BUT ATHLETES SHOULD GO WITH LOADS THAT ARE CHALLENGING BUT ALLOW THE ATHLETE TO COMPLETE THE WORKOUT.

CONDITIONING METCON:
1000M ROW
50 OVERHEAD SQUATS (45#/35#)
30 TOES-2-BAR
*10:00 TIME CAP

 

 

07/06/2016

FORKED UP

CFS WOD - THURSDAY 7JUL2016

OLY:
CLEAN & JERK (WEEK 5)
12:00 EMOM
CLEAN & JERK LADDER
BEGIN AT 60% AND INCREASE LOAD EACH REP

METCON:
(COMPARE TO CFS WORKOUT "SAKI BOMB")
"DIANE"
21-15-9
DEADLIFTS (225#/155#)
HANDSTAND PUSH UPS
*12:00 TIME CAP


 

Posted on 07/06/2016 at 09:27 PM | Permalink | Comments (0)

07/05/2016

POLAR ICE

CFS WOD - WEDNESDAY 6JUL2016

SKILL:
MIDLINE (WEEK 6 - FINAL WEEK)
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:
11:00 AMRAP
24 WALL BALLS (20#/14#)
8 BURPEE BOX JUMPS (24"/20")


 

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

07/04/2016

HEAD THUMP

CFS WOD - TUESDAY 5JUL2016

STRENGTH:
BACK SQUAT (DE-LOAD)
EVERY 1:30
8 BACK SQUATS @ 55%
X4

METCON:
1:00 MAX REP DOUBLE UNDERS
1:00 MAX REP PULL UPS
X3

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