CrossFit Spartanburg

MEMORIAL DAY "MURPH" ✯UPDATED✯

It does not matter if you are stonger or faster, for herein lies true strength and courage:  

"ABOVE SELF FOR OTHERS"

"Murph" will be going down at CFS on Memorial Day 2012 (28MAY2012). We will have an open gym from 8am - 11am.  "Murph" will kick off at 9am.  You can support the official Memorial Day Murph Foundation by going HERE.  With a $35 donation you can officially participate in the Memorial Day Murph WOD, support some badass organizations, and get a pretty sweet t-shirt (Chris W likes 'em and he's a t-shirt expert).

Recovery, especially after Murph, is crucial.  Helping Josh, Ashley, and Baby Kirby is crucial too.  So we will combine them.  CFS will offer Progenex Recovery drinks after the WOD.  ($3 minimum donation, but there is NO maximum donation limit).  So many have given so much, we wanted to give a little something back this time when you help out the Bradley family. 

HATFIELD AND MCCOY

CFS WOD - Friday 25MAY2012

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT GREER***
"MIN-REGIONAL WOD 4"
30 Back Squats (M-135#/F-95#)
20 Pull Ups
30 Shoulder-2-Overhead (M-135#/F-95#)
30 Front Squats (M-85#/F-65#)
20 Pull Ups
30 Shoulder-2-Overhead (M-85#/F-65#)
30 Overhead Squats (M-65#/F-45#)
20 Pull Ups
30 Shoulder-2-Overhead (M-65#/F-45#) 

STELLA

CFS WOD - Thursday 24MAY2012

STRENGTH:
20 minutes to establish 1RM Power Clean

METCON:
18 minute AMRAP:
5 Muscle Ups
10 Deadlifts (M-225#/F-155#)
15 Wall Balls (M-20#/F-14#)
20 Double Unders 

STANKY

CFS WOD - Wednesday 23MAY2012

METCON:
"HELEN"
400m Run
21 Kettlebell Swings (M-55#/F-35#)
12 Pull Ups
x3

CORE COOLDOWN:
50ft Seated Sandbag Pull
15 Toes-2-Bar
x5
*NOT FOR TIME 

QUICK AND DIRTY

CFS WOD - Tuesday 22MAY2012

STRENGTH:
5 Weighted Pull Ups every 90 seconds
x10

METCON:
21-15-9
Calorie Row
Dumbell Thrusters (M-50#/F-40#) 

CHIVE ON

CFS WOD - Monday 21MAY2012

SKILL:
15 mintues of Hang Power Clean work

METCON:
15 minute AMRAP:
(M-135#/F-95#)
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Jerk
1 Back Squat
1 Rack Jerk
1 Overhead Squat 
*Movements must be completed separate (IE: NO Hang Squat Cleans, Thrusters, Snatch Balances, etc.)

CFS ATHLETES COMPETING IN OLY MEET THIS WEEKEND

Joel, Nicole, Cayce and Hayden will be competing in the 2012 Raleigh Open Weightlifting Championships on Saturday.  We should see some PRs fall...you can follow your CFS athletes on Twitter (CrossFit Spartanburg).  Off to watch some platform domination, see ya'll Monday!

BITE CLUB

CFS WOD - Friday 18MAY2012

STRENGTH/SKILL:
1 Weighted Rope Climb EMOM x10

METCON:
13 minute AMRAP:
10 Toes-2-Bar
10 Pistols (Alternating)

CrossFit Regionals NorCal...dude (Danny Nichols) finishes the Snatch Ladder.  Last bar is 295#.  Does it.  Throws up the "one mo for dat ass" finger...and proceeds to Snatch 295# just for SAG.

GOOCHFACE

CFS WOD - Thursday 17MAY2012

SKILL:
15 minutes of Muscle Up work

METCON:
***ORIGINALLY PROGRAMMED BY OUTLAW CROSSFIT***
400m Run
20 Burpees
20 Kettlebell Swings (M-55#/F-35#)
x3 

ROWDY RODDY PIPER

CFS WOD - Wednesday 16MAY2012

STRENGTH:
2 Tire Flips (Heavy)
2 Box Jumps (High)
EMOM x10

METCON:
"Jackie"
1000m Row
50 Thrusters (M-45#/F-35#)
30 Pull Ups 

DELICIOUS

***THERE WILL BE NO 8AM CLASSES TODAY (TUESDAY)...SORRY FOR ANY INCONVENIENCE THIS MAY CAUSE.***

CFS WOD - Tuesday 15MAY2012

SKILL:
15 minutes of Jerk (Split or Push) work

METCON:
***ORIGINALLY PROGRAMMED BY CROSSFIT JAX***
20 Shoulder-2-Overhead (M-135#/F-95#)
100m Zercher Carry (see video below)
x2
*5 Bar-Facing Burpees every time bar touches ground during Zercher Carry 

POST-CHAIN COOLDOWN:
2 x 10 GHD Raises
2 x 10 Reverse Hypers