© 2019 CrossFit Spartanburg

September 1, 2014

10/30/2014

RELEASE THE KRAKEN

CFS WOD - FRIDAY 31OCT2014

STRENGTH SUPP:
BACK RACK LUNGE
EVERY 2 MINUTES
5 EACH LEG
X5
*ATHLETE SHOULD INCREASE LOAD FROM LAST WEEK

METCON:
2 MINUTE AMRAP:
7 TOES-2-BAR
10 THRUSTERS (95#/65#)
MAX EFFORT PUSH UPS (HR)
REST 1 MINUTE
X5
*SCORE TOTAL PUSH UP REPS COMPLETED


 

Posted on 10/30/2014 at 09:01 PM | Permalink | Comments (0)

10/29/2014

USS PUEBLO

CFS WOD - THURSDAY 30OCT2014

CLEAN COMPLEX
0:00 - 6:00 = 5 CLEAN DEADLIFTS EMOM @ 65%
6:00 - 12:00 = 2 CLEANS...

September 1, 2014

09/30/2014

WALLER

CFS WOD - WEDNESDAY 1OCT2014

SKILL:
LOW BAR BUTCHER PUSH
1 EVERY 3 MINUTES ON THE MINUTE
X5

METCON:
"HELEN"
400M RUN
21 KETTLEBELL SWINGS (55#/35#)
12 PULL UPS
X3


 

Posted on 09/30/2014 at 09:31 PM | Permalink | Comments (0)

09/29/2014

VINCE WILFORK

CFS WOD - TUESDAY 30SEP2014

STRENGTH:
BACK SQUAT
EVERY 2:30 MINUTES
3 REPS @ 85%
X5

METCON:
"KAREN"
150 WALL BALLS (20#/14#)


 

Posted on 09/29/2014 at 10:25 PM | Permalink | Comments (0)

09/28/2014

MUMPKIN

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