© 2019 CrossFit Spartanburg

January 1, 2011

01/31/2011

SKIN THE CAT

CF Spartanburg Workout of the Day (WOD)-Monday 01/31/2011

5 Pullups

20 Double Unders

# round = Squat Clean (135#/95#)

*example: Rd. 1- 5 Pullups, 20 Double Unders, 1 Squat Clean

                Rd. 2- 5 Pullups, 20 Double Unders, 2 Squat Cleans

    
    
    

   

Posted on 01/31/2011 at 09:26 PM | Permalink | Comments (9) | TrackBack (0)...

December 1, 2010

12/30/2010

Whitten

Crossfit Spartanburg WOD- Thursday, December 30

“Whitten”
5 Rounds for time of:
22 Kettlebell Swings 70M/53W     
22 Box Jumps 24M/20W
400 Meter Run
22 Burpees
22 Wall Ball 20M/14W

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, Nort  
h Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked...

November 1, 2010

11/30/2010

THUNDERBIRD

CROSSFIT SPARTANBURG WOD: MONDAY NOVEMBER 30, 2010

"Filthy Fifty"

50 Box Jumps
50 Jumping Pull Ups
50 Kettlebell Swings
50 Push Press
50 Knees-2-Elbow
50 Wall Ball
50 Walking Lunges
50 Back Extensions
50 Burpees
50 Double Unders

Check your results from last time, "Snot Rocket".

 
  
        

 

Posted on 11/30/2010 at 04:35 PM | Permalink | Comments (0) | TrackBack (0)

TOTAL RECALL

Crossfit Spartanburg WOD: Wednesday...

October 1, 2010

10/29/2010

$1.00 PBR's

CF Spartanburg Workout of the Day (WOD)-Saturday

Rest day or practice something you suck at


  Distance runner

      vs.

  Sprinter

Which one do you think is more apt to tackle life's challenges?

Who could complete multiple box jumps?

Who could Clean & Jerk 135# with ease?

If your getting your ass kicked, which one do you want by your side?

This is one of the reasons we spend a majority of the time training athletes in a shorter more intense domain.

Posted on 10/29...

September 1, 2010

09/30/2010

THIRTY-ONE GIFTS PARTY

Kelley and Whitney are going to host a Thirty-One Gifts Party at CrossFit Spartanburg on October 11th (Monday) from 6PM - 8PM.  Thirty-One Gifts offers exclusive totes, purses, organizational tools, and stationary that are fun, whimsical, and can be personalized just for you!  Come in after your workout for a glass of wine, some girl time...and of course, some shopping.  If you are unable to attend and would like to place an order, visit http://www.mythirtyone.com...

August 1, 2010

08/31/2010

ALMOST FAMOUS

CF Spartanburg Workout of the Day (WOD) - TUESDAY:

"Christine"
Compare scores to "SOMEBODY STOLE THE GENERAL'S BARBELL"

500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (M-24"/F-20")
x3


Nate, Stacie, Leigha, and Alex loading hips for a launch.

   
   
 

Posted on 08/31/2010 at 10:12 PM | Permalink | Comments (2) | TrackBack (0)

08/30/2010

BALL BUSTIN'

CF Spartanburg Workout of the Day (WOD) - MONDAY:

MAX Handstand Push Ups

----------

400m...

July 1, 2010

07/29/2010

CHARLIE FOXTROT

CF Spartanburg Workout of the Day (WOD) - THURSDAY:

1 Rope Climb
5 Box Jump Overs (M-24"/F-20")
10 Slam Balls (M-15#/F-12#)
15 Back Extensions
20 Toes-2-Bar
Max Handstand Push Ups (Each rep = 20 seconds off final time)
***Work your way up the ladder.  It looks like this:  1 Rope Climb, 1 Rope Climb, 5 Box Jump Overs, 1 Rope Climb, 5 Box Jump Overs, 10 Slam Balls, 1 Rope Climb, 5 Box Jump Overs, 10 Slam Balls, 15 Back Ext, 1 Rope Climb, 5 Box Jump Overs, 10 Slam Balls, 15...

June 1, 2010

06/30/2010

ADAPT TO MY LOVE

CF Spartanburg Workout of the Day (WOD) - WEDNESDAY:

Overhead Squat
1-1-1-1-1
Work up to 1RM

Developed by CF Houston
15 Sandbag Get Ups (M-100#/F-50#)
30 Lateral Burpees
15 Sandbag Get Ups
***12 Minute Cut Off***


   
    
 

Posted on 06/30/2010 at 10:42 PM | Permalink | Comments (3) | TrackBack (0)

WHAT ELSE

CF Spartanburg Workout of the Day (WOD) - TUESDAY:

"Nutts"

10 Handstand Push Ups
15 Deadlifts (M-250#/F-175#)
25 Box Jump...

May 1, 2010

05/28/2010

TIMOTHY DAVIS

CF Spartanburg Workout of the Day (WOD) - FRIDAY:

"DT"
Compare to "GOING NOMAD"

12 Deadlifts (M-155#/F-105#)
9 Hand Power Cleans (M-155#/F-105#)
6 Push Jerks (M-155#/F-105#)
x5



WORK THAT HOOK GRIP!
 

Posted on 05/28/2010 at 08:58 PM | Permalink | Comments (0) | TrackBack (0)

05/27/2010

DANIEL HANSEN

CF Spartanburg Workout of the Day (WOD) - THURSDAY:

"Hansen"

30 American KettleBell Swings (M-70#/F-55#)
30 Burpees
30 GHD SIt Ups
x5


 
    
...

April 1, 2010

04/30/2010

ALMOND BUTTER

CF Spartanburg Workout of the Day (WOD) - FRIDAY:
Developed by CF 324.

4 x 5 Minute Intervals
400m Run / Thrusters (M-65#/F-45#)
400m Run / American Kettlebell Swings (M-55#/F-35#)
400m Run / Push Press (M-65#/F-45#)
400m Run / Burpees
***Continuously running clock.  During each 5 minute interval, complete 400m run and max consecutive reps of each movement (load can not touch the deck, if it does the round is over and the athlete rests with the time remaining in the interva...

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